One secret tip that pregnancy trainers know is that there is one exercise that strengthens all the muscles used in labor and delivery—AND it’s an exercise you can do at home. All you need is a wall—that’s it!
The secret: WALL SITS. Yep, that old-school gym class exercise will actually help you prepare for labor. A couple of pointers on form- keep your knees over your ankles. Try to have a 90 degree angle in your hips and knees. Most important—keep your abs engaged and lower back pressed into the wall. Start by holding for 1 minute, and then increase to 2 minutes over the coming weeks. As you can see in the picture– feel free to ad weights (just hold them, or try bicep curls for more challenge) if you want to make this exercise more difficult.
** Want more prenatal exercise tips? Check out our Pregnancy Weekly Workout app in the iTunes store. Find more here.