During the first trimester of pregnancy, most new moms-to-be gain some weight in the thigh area. But exercising the inner thighs while pregnant can be troublesome if not done correctly. Learn how to correctly and safely tone your inner thighs when pregnant.
Precautions
If you have not been performing specific inner thigh exercises before conceiving, pregnancy is not a good time to start, both because of the injury risk of the adductor muscles, thanks to the Relaxin hormone, and the possibility of starting premature labor, from the unaccustomed stress on the pubic bone. At this time it is safe to rely on supported squats and seated inner thigh butterfly stretch exercisesfor keeping your inner thighs in shape. Check with your medical provider and prenatal fitness expert before doing any exercise.
Supported Squats
Stand in front of your kitchen sink or a sturdy sofa or table. Place your feet close to sink/sofa and hold onto it with both hands. Correct your posture by assuring your abdominals are tight, legs are far enough apart to make room for belly, back is straight, arms are relaxed and chin is up. Breathe in as you sit down as far back as you feel is comfortable for your knees. Make sure your knees are directly above your ankles and that your back is straight with your chin up. Do a quick kegel--contracting and relaxing the muscles of the pelvic floor--at bottom of squat. Then exhale and push up through your heels, using your thighs and buttocks. If you feel your knees, you are incorrectly pushing with your toes. Otherwise, the wider your leg stance, the more your inner thighs get to work.
Butterfly Stretch
Sit on an exercise mat with the soles of your feet together, back straight, chin up, hands on your knees. Inhale, and gently attempt to press your knees down. Do not apply force with your hands. Hold the stretch. Exhale and release. This stretch is very slight. However if you are flexible enough, you may bend forward as far as is comfortable for you. Do not crowd baby if your belly is big.
Fit & Well Trained Pregnant Women.
If you are a fit or otherwise well trained pregnant woman and accustomed to inner thigh exercises, continue doing them, for as long as is comfortable. Exercises such as inline skating, ice-skating, skiing, lateral gliding and kick boxing can be continued if modified properly for some time if you did them before conceiving.
You will know when it's time to stop. For specific inner thigh exercises, perform side lying inner thigh lifts and seated ball squeezes. Even athletes may need to discuss a program with their medical caregiver and fitness expert first.
Side Lying Inner Thigh Lift
Lie down on your side on an exercise mat. Make sure your head is resting flat on a pillow or your arm. Do not raise head up. Rest the top leg/knee in bent position on a yoga bolster or block, to ensure square hips. Straighten out the bottom leg, inhale before starting. Exhale and slowly lift lower leg up a few inches off the floor. Lower leg as you inhale. Repeat 10 to 20 times for two sets on both legs. If this feels too easy, add a two- to three-pound ankle weight to each leg.
Seated Ball Squeeze
Sit on a stability ball or chair that allows your hips to be in 90-degree flexion. Your feet should rest comfortably on the floor shoulder width apart. Place a small- to medium-sized soft ball between your knees. Inhale before you start. Exhale and gently squeeze the ball with your inner thighs as much as you feel is comfortable. Inhale and release. Repeat 10 to 20 times for two sets.
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