When you do go for prenatal exercises or workouts during your pregnancy, you will be at a stage where you will have to take special care of your legs and feet. The baby is growing large enough to make you feel the strain, and you will need all the energy and support that you can get during your labour. You must start to strengthen them starting now, since this will not happen overnight.
To work your legs and thighs, sit down on a mat and folding your legs, hold your feet with your hands and pull them as close to your body as you can. Now do simple butterfly flaps for fifteen counts. This is very good for thighs and legs.
Now lie down, and turn to one side. Fold one leg and keep the one on top stretched. You should lift and lower this leg for ten counts, before changing to the other side and repeating the exercise with the other leg.
Lie down on one side, and fold the leg on top. Move the leg forward and backwards in a rocking motion till it is moving closer to your body, and then away. Do this on the other side as well.
Lie down straight on your back and bend your knees. Now straighten one leg and keep the other bent. Lift the straightened leg off the floor till it is about six inches away from it. Hold it for a few seconds, and then lower it slowly. You must repeat this ten times before changing legs and do about two repetitions of both legs before you stop.
In the last month of your pregnancy, your thighs will need to be worked. However, these exercises must not be done before that. Along with working your thighs, this will also help the baby’s head lower and engage better.
Stand in front of a table, and holding it, squat down slowly. Go as low as you can, and then come back up. Do this ten times. Follow this by squatting, and then walking in the squatting position forwards and backwards. Make sure you are holding something for support as you do the duck walk. This should be done twice forwards and backwards. You can do the duck walk up to four or five times a day as you near the end of your pregnancy. This can even be done in labour to help you progress better.