Monday, 5 May 2014

Fertility & Prenatal Exercises

Wall Slide Squat

You may choose to do this exercise with or without a fit ball against the wall.


  • opens the pelvic outlet, prepare for labor.
  • strengthens back muscles
  • strengthens leg muscles
  • stretches calves muscles


  1. Stand with your back against the wall.
  2. Spread your feet to shoulder width apart, about half a foot from the wall.
  3. Keep both arms relaxed on your sides.
  4. Place a fit ball between the wall and your back. (optional)
  5. Slide down the wall to a squatting position as slowly and as gently as you can til your thighs are parallel to the floor.
  6. Keep your back straight at all time.
  7. Hold in this position for 5-10 seconds.
  8. Slowly slide back to a standing position.
  9. Relax and repeat 5 to 10 times.

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