PURPOSE
The Deep Sumo Squat is an exercise specifically for pregnant or postpartum Soldiers (see figure 12-7, figure 12-8, and figure 12-9).
This exercise safely helps to prepare Soldiers for delivery of their babies.
It challenges balance and hip mobility and prepares for a return to similar movements with free weights in the postpartum and reconditioning periods after pregnancy.
The standing version of this exercise should not be performed until pelvic floor muscles have regained their strength after pregnancy.
The Soldier conducts the exercise moving at her own pace with the following movements:
CADENCE
Own pace
STARTING POSITION
The starting position is the Sitting position with hands on the ground at the sides.
COUNT
● From the starting position, bend the knees to draw both feet up to either the left or right side of the body.
● Move both hands to the ground.
● Use the arms to support the movement into a squat with the feet and knees turned out to open the pelvic floor.
● Support the position with hands on the ground, elbows between the knees.
● Relax in this position for 30–60 seconds or to tolerance before return to the starting position.
MODIFICATIONS
● To modify the Deep Sumo Squat, hold a small weight (kettlebell or dumbbell) in front of the body to assist with balance
REPETITIONS
● Repeat 2–3 times at own pace.
INCREASED DIFFICULTY
Increase the level of difficulty by moving to the Deep Sumo Squat from the standing position without placing the hands on the ground.
