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7The Plié Squat

During pregnancy, your breasts will grow larger, transforming the abdomen from flat to very convex. This will shift your center of gravity forward and could lead to changes in your overall balance. To help strengthen your balance, you can perform plié squats.

How do I perform this exercise?

Stand parallel against

a sturdy chair with the hand closest to the chair resting on it. From there, spread your feet parallel and hip-distance apart. Make sure not to spread the feet too narrow or too wide as this could throw off your balance. The next step is to turn your toes and knees out at 45 degrees and gently strengthen your core. Bend your knees, lowering your torso as low as possible while keeping your back straight. Straighten your legs to return to your starting position. Repeat this exercise for 3-4 sets of 12 reps, or however much you can handle.

Tip: Slow and controlled plié squats are more effective than faster reps.

Other benefits

Not only does the plié squat help to strengthen your balance, it also provides some other benefits, such as:

  • Strengthening your quadriceps
  • Strengthening your inner thighs
  • Strengthening your hamstrings
  • Strengthening your gluteus muscle
  • Helping the tendons stay flexible and elastic
  • Improving your mood

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