Water exercises are a great way to keep you fit throughout the pregnancy especially during the summer time.
Benefits
Pregnancy water exercises allow you to stay much cooler while exercising than on land. The buoyancy provided by water makes you feel lighter in water. It provides relief to your tired muscles and joints, reduces the risk of stress-related injuries and strengthens your trunk muscles. Movement in water creates pressure on the body that helps alleviate edema. Moreover, water exercises provide a safe and inspiring atmosphere for exercising, uplifting the mood of mothers-to-be who may be undergoing stress and anxiety.
Pregnancy Water Exercises
The workout is of two kinds aqua aerobics and aqua exercises. While the former has the fat-burning and endurance-building properties, the latter helps in toning and strengthening the muscles.
A good water workout can start with warming-up by swimming laps or simply walking back and forth in the pool. You can then alternate some aerobics like walking or jogging in water with strengthening exercises given below.
The buggy push strengthens the trunk, upper back and shoulders. Hold a kick board in front of you with one end up and the other immersed in water. Now walk in the pool while pushing the kick-board and keeping it straight, on your way back zigzag the board.
Lifting the baby strengthens the arms. Stand with your elbows bent, palms facing the sky and above the water. Then while bending your knees into a squat position, push your hand down in the water till they are above your thighs. Rise up to the original position curling your arms towards the shoulders.
Step climb strengthens your buttocks and thighs. Stand facing the stairs on the shallow side of the pool. Step up on the lowest stair with right leg first then come back down. Then climb up with the other leg first and come back down. Repeat several times.
Tips
Water workout is also de-hydrating. Therefore, drink lots of water before, after and during the workout.
Wear a bathing suit that supports your top and abdomen.
Wear a water-proof sunscreen if swimming in an outside pool as skin becomes over-sensitive to sun during pregnancy.
Stop immediately if you feel fatigue, dizziness, headache or cramps.
Even though these exercises are gentle consult your doctor before taking them up.
