In general, exercising while you are pregnant helps you sleep better and reduces stress. Exercising your legs while you are pregnant has many other benefits. It can help you combat the negative effects that pregnancy has on your legs, such as excess swelling, leg cramps and muscle soreness. Also, strengthening your legs while you are pregnant can help you prepare for delivery and may help you more quickly return your legs to their pre-pregnancy shape.
Cautions
Before you do exercise of any kind while you are pregnant, make sure you fully understand the precautions for prenatal exercise. The first and most important caution is get clearance from your doctor prior to starting any prenatal exercise. Also, never overdo your workouts. You should work at a moderate pace that allows you to still carry on a conversation. Overexerting yourself and getting overheated can be very bad for you and your baby. After your first trimester, you should avoid doing any exercises that require you to lie on your stomach or your back. Finally, stay well hydrated while you work out.
Squats
Squats are a safe leg exercise during pregnancy. Stand with your feet shoulder-width apart and your toes pointing forward. Bend your knees, thrusting your hips back as you squat. Keep your shoulders over your knees and your knees over your toes. Drop slowly into your squat, and return to a standing position slowly as well. Be careful you do not lose your balance when squatting. You may want to keep one hand on the back of a chair for extra support. Also at some point, the depth of your squat will be hampered by your growing belly. Simply stop your squat when your belly touches your thighs.
Calf Raises
Another good exercise for your legs during pregnancy is a calf raise. Make sure to do this exercise with both feet on the floor with your hands on a wall for balance. Slowly rise up as high as you can on the balls of your feet. Return your heels down toward the floor, but do not allow them to touch the floor in between repetitions. Try to do three sets of 12 repetitions, taking a break in between each set.
Stretching Exercises
The final component to a good pregnancy leg workout is stretching. Because of the added weight your legs are bearing and because of the frequent leg cramps, stretching exercises are very important during pregnancy. Stretch the front of your thigh by standing on one foot and lifting your other foot off the floor, pulling it in toward your rear end. For the back side of your thigh, stand on one slightly bent leg as your extend your other leg in front of you with only your heel on the floor. Keep your extended leg straight as you lower your chest toward your thigh. Finally, stretch your calves by standing and placing your hands on a wall. Extend one straight leg behind you with your toe pointing toward the wall and your heel pressed into the floor. Lean toward the wall to stretch your calf. Hold all leg stretches for 30 seconds, and repeat them on both sides.
References
- BabyCenter: Seven Great Benefits of Pregnancy Exercise
- BabyCenter: The 13 Rules of Safe Pregnancy Exercise
- American Council on Exercise: Bodyweight Squat
- American Council on Exercise: Standing Calf Raises -- Wall
- Sports Injury Clinic: Standing Quadriceps Stretch
- Sports Injury Clinic: Standing Hamstring Stretch
