3 ways you can do squats – safely – when you’re pregnant

May 10 , 2019

Keep fit throughout your pregnancy by following a course of safe squat modifications.

Squats are a great exercise – they help tone your glutes, your quads and even your core.

Is it safe to do them while pregnant, though? How do you make sure your balance, your back, and most importantly, your baby, are all OK?

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For this instalment of our 3 Minutes of Fitness series, we’ve asked Ziggy Makant, personal trainer at Goji Elite, in Sai Ying Pun, Hong Kong, to guide us through safe squat modifications throughout the whole course of pregnancy.

We’ve outlined the workouts here for reference, but you’ll have to watch the video for the expert tips and demos!

The everyday squat

3 sets, 10-15 reps, 2-3 times a week

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First trimester

When doing split squats, make sure you position your feet under your hips.

Couch stretch (3 sets, 2 minutes per side, 3-4 times a week)

Split squats (3-4 sets, 10-15 reps, 1-2 times a week)

Second trimester

Remember to lift your elbows while doing dumbbell squats.

Dumbbell squats (3-4 sets, 10-15 reps, 1-2 times a week)

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Third trimester

The box sit is the safest option during the later stages of pregnancy.

Box sit (3-4 sets, 10-15 reps, 2-4 times a week)

Video By: Bridgette Hall and MAIA productions

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Health & Fitness

In the latest of STYLE’s fitness series, we see how expectant mums can tone their glutes, quads and core using safe modified workouts, with the help of Goji Elite’s Ziggy Makant