WATERBASED EXERCISES DURING PREGNANCY

Pool based exercises are by far the most recommended for expectant ladies. This is due to the support on body weight that water offers. While in the pool, stress and strain on ones joints is greatly reduced. Due to buoyancy as well, one feels ‘weightless’ allowing ease when doing any exercises.

While at the pool, you can engage in a class of aqua aerobics conducted by a trained instructor or do some structured swimming exercises while alone. We explored these two options with a group of mums to be and this was the experience.

Aqua aerobics session

Warm up– a Jogo-march in the water while ensuring your whole foot steps down.

ARM MOVEMENTS-

Arm circles

Take a wide stance; immerse both arms into the water while maintaining a straight back. Make circles with clinched fists and bent elbows right hand over left.

Water punches

Take a wide stance; immerse both arms into the water while maintaining a straight back. Clinch your fists and punch the water.

Water pushes

Take a wide stance; immerse both arms into the water while maintaining a straight back. Push the water across your body starting with your right and then your left hand.

LEG MOVEMENTS-

Aerobics leg curls

Take a wide stance, put your hands on your waist and curl your right leg back by bending your knee and back to the start then to your left leg.

Knee ups

Take a wide stance, put your hands on your waist, and raise your right knee up as high as you can then back down and change to your left

Kicks

Take a wide stance, put your hands on your waist and kick forward with your right leg and back down then move to your left leg.

SWIMMING DRILLS

3 sets of- 4 lengths of freestyle and a cool down of breast stroke

50 counts of front kicks (backstroke kicks, facing up)

50 counts of flatter kicks (freestyle kicks, facing down)