What to Expect:Duck Walking: A Simple Exercise to Ease Pregnancy Pains

Pregnancy can be a difficult journey for most first-time mothers. Growing a baby in your womb has a huge impact on a mother's physical and mental health. Carrying a baby puts pressure on the entire body, can cause back and joint pain, and muscle aches, adding extra burden to an already challenging situation.

The American College of Obstetricians and Gynecologists (ACOG) suggests that regular exercise during pregnancy can help you relieve back and joint pain, muscle pain, and the risk of gestational diabetes, and help you lose baby weight after your baby is born. One such exercise that works wonders for pregnant women is the duck walk.

Benefits of Duck Walking

• During pregnancy, staying active and engaging in proper exercise can have many benefits, and duck walking is no exception. Duck walking, also known as the sumo squat or plea squat, involves squatting with the legs pointing outwards at an angle. Some of the benefits of incorporating a duck walk into your fitness regime include:
• Strong leg muscles: Duck walking mainly targets the quadriceps, hamstrings and inner thigh muscles. Strengthening these muscles can support joints, help maintain proper posture, and reduce discomfort associated with carrying the extra weight of pregnancy.
• Strengthening the hip and pelvic floor: Duck walking engages the hip muscles and activates the pelvic floor muscles. Strengthening the pelvic floor is especially beneficial during pregnancy and postpartum, as it supports bladder control and helps prevent problems such as urinary incontinence.
• Improved flexibility: The wide stance and squatting motion in duck walking promotes flexibility in the hips, groin and lower back. This increased flexibility can help ease discomfort as the body adjusts to the changes brought on by pregnancy.
• Encourages optimal fetal position: Duck walking can also help the baby settle into the optimal position for birth. This position is usually head down and anterior, which is conducive to easy delivery.

Enhanced circulation: Duck walking can stimulate blood flow and circulation, reducing the risk of swelling and varicose veins during pregnancy.

How to do a duck walk

Duck walking, when done with care and under the guidance of a healthcare professional, can be part of a well-rounded prenatal fitness routine. Follow these steps to practice duck walking properly:

• Begin with a squat by aligning your center of gravity over your heels. Go as deep as you can comfortably. Rest the weight on your heels.
• Keep your feet planted on the ground to distribute your weight evenly. Brace your core by squeezing your abs. Do not allow your torso to bend or twist when you initiate the walking motion.
• Now, slowly lift one leg off the ground, and place it in front of your other leg. Repeat the same step with the other leg.
• As you get used to the duck walking stance, alternate between each leg and move forward.
• Try to cover 10-12 feet at a time by duck walking. Increase your steps or distance over time as you get better. After every few steps, stand up and give your leg muscles a chance to recover.