The good news about working out your lower extremities during pregnancy is that there are very few contraindications to these exercises. The majority are simple to do and can be done nearly anywhere, at any time. There are very few modifications needed because of your pregnancy.

Since these areas make up a large portion of your muscle mass, remember that they need attention, too. Everyday exercises (for example, walking) do help this area, but you need to make a concerted effort to strengthen the legs and glutes.

Exercises for Hips, Buttocks, and Thighs

• Lunge

  Stand up without the support of the wall. Maintain the proper posture, while stepping back with your left leg. Your upper body should remain facing forward and not moving. Be sure to keep your right knee above your right ankle, as leaning or twisting could cause injury (see FIGURE 5-5).

  Lower your body until your right thigh is nearly parallel to the floor. Raise your body by pressing into your right foot (see FIGURE 5-6). Do about ten repetitions of this exercise and then repeat on the opposite side.

• Squat

  This can help strengthen the muscles of your thighs to allow for an easier time at birth if you choose to give birth in this position. Start by using a chair, or a partner, and stand facing him with your feet shoulder-width apart. Slowly lower your body, as he lowers his. Go down as far as you can, while keeping your heels on the floor (see FIGURE 5-9). You will probably require some practice doing this exercise until you can do it alone and go down into a near-sitting position. Do ten squats, holding each one five to ten seconds. Avoid bouncing in between squats.

• Supported Squat (Wall Squat) with the Ball

  Standing up straight with your back facing a wall, place the birth ball between you and the wall around the center of your back and press it into the wall using your back. Slowly walk your feet forward, leaning back into the ball for support (see FIGURE 7-6). As you walk forward, the ball will roll up to the center of your back, between your shoulder blades. This allows you to do a squat without having to worry about being steady or having a partner (see FIGURE 7-7). When you are down as far as you can go, hold the pose for up to ten seconds, then slowly walk your feet back to their starting position allowing the ball to roll back to the center of your lower back.

• Side Lying Stretches

  Lying on your right side, stretch your right arm over your body as if reaching for something above your head. Focus on extending the arm as well at the leg and body (see FIGURE 5-14). This should feel like a good tension release. Hold this pose for about ten seconds. Repeat on the left side.

• Seated Leg Lifts

  Sit on the edge of your bed or chair. Allow both of your feet to hang over the side. It is not necessary that your legs touch the ground. Drape the sock weight over your right ankle. Slowly raise the left leg as you exhale (see FIGURE 11-1). Do not bring your leg up to the point of pain, and it should not be raised higher than knee level. Slowly lower your leg. Repeat this for a count of ten repetitions on each leg.

  

  FIGURE 11-1

  Seated Leg Lifts

• Standing Leg Lifts

  Stand with your hand on the wall or a chair for support. With your toes facing forward, lift the leg that is opposite the chair or the wall (see FIGURE 11-2). Lift it as high as you can without causing pain or losing your balance. Repeat this eight to ten times and then repeat on the opposite side.

  

  FIGURE 11-2

  Standing Leg Lifts

Exercises for Your Lower Legs

There are not many exercises that fall into this category. But they are very effective at what they do. To increase the difficulty of these exercises, try adding a platform, like a book or even an aerobics step.

• Heel Raises

  Lean on a wall, facing the wall. Hold the wall with the palms of your hands. Extend your feet, raising your heels, like standing on the tip of your toes. Do this eight to ten times and repeat with the other foot.

• Toe Raises

  Stand facing a wall or a chair, using your hands for support. Take a slight step forward with your right foot. Place the weight of your body on the heel. Slowly raise your toes, like you are tapping them (see FIGURE 11-3). This should be a slow, controlled movement so you don't injure the muscles involved. Tap your toes slowly, eight to ten times, pausing at the peak to hold your foot up. Be sure to repeat this on the opposite foot.

  

  FIGURE 11-3

  Toe Raises

• Heel Extensions

  Standing with your feet shoulder-width apart and your hands on your hips, bend your right knee and straighten that leg out to the front, with your left knee soft. Touch your right heel to the floor and return to standing. As you move your feet, raise your arms over your head, returning them to your hips as you bring your feet back to the beginning pose. Repeat this exercise ten times on each side. If you need a lower intensity, keep your hands on your hips rather than raise them over your head.