Water aerobics classes for pregnant women: pros and cons

Summer in our middle zone - anywhere! Either it’s raining, or there’s a north-west, but it doesn’t make us hot, it’s cold. It’s disgusting that the water in your favorite reservoirs has not yet warmed up. And it doesn't seem to heat up.

However, hope dies last, and since mid-July we have been waiting for the gentle sun and warm water in the few remaining clean reservoirs. And some lucky ones will go to the southern seas, where they can actively train their natural and pregnant bodies. After all, aqua gymnastics is the most useful and gentle way to prepare yourself and your baby for childbirth. And water also means pleasure, relaxation and pleasant lightness everywhere. When we plunge into the water, we become like that little creature that has settled inside us: just as quiet, just as dark, just as calm. The water rustles and gurgles, time stops...

The benefits of water exercises for pregnant women

But that's not true. Water does not kill people, but vice versa. After all, the ancient Greeks and Romans used water as a cure for depression and many other diseases. Water and pregnancy are a great combination. This is recognized by instructors and midwives of all well-known schools for expectant mothers and fathers. Firstly, swimming is perhaps the safest sport during pregnancy. The load is an order of magnitude less than on land, and the effect is amazing. Secondly, it’s easy and simple in the water even for those who don’t know how to swim, because most of the lessons take place in shallow water, in paddling pools. Underwater, the potbellies not only train their muscles, but also relax, as if throwing off the notorious atmospheric column that so depressing Ostap Bender. Thirdly, you can swim until the last days before giving birth, until the plug comes out. And not to fear for your life or for the safety of the little resident in your stomach. Water relaxes the pelvis and makes it mobile. Fourthly, water gymnastics is the path to an easy birth, preparing the little one for stress. And finally, water fights cellulite, massages the skin, and relieves us of excess weight (we pregnant women love to eat!). Yes, and the muscles don’t hurt after training.

Why is it important to swim during pregnancy?

First impressions and emotions subsided, I started working out in the pool regularly, 2 times a week. I also gained the ability to dive while holding my breath, and swimming with fins and equipment (of course, in a version adapted for my position), and a “somersault” - you wrap your hands around your knees under your stomach while in the water and turn over.

I visited the pool from the 15th week of pregnancy until almost before giving birth - 5 full months, and here is the result:

• The back pain gradually stopped after about 1.5 months of regular exercise in the pool. Until the last day of pregnancy, I could bend over and zip up my boots myself. Many of my friends at this time (if they were in winter) could put on their shoes on their own, without outside help, with great difficulty.
• I have more energy. Even in severe frosts, I tried not to miss classes at the pool, took a taxi and went to training, although in warm weather I got to the pool on foot. After class I always felt cheerful, and for the rest of the day I didn’t want to sleep; I had the strength to work out with my older child and take time for myself.
• I learned to hold my breath underwater. Of course, not for long - no more than 30-40 seconds. This is an important skill in natural childbirth - the ability to hold your breath and concentrate your strength during the pushing period. Looking ahead, I will say that the birth took place naturally, and I did not have burst capillaries in my eyes, as when my first child was born - then I simply did not understand when holding my breath was necessary and when not.
• And a nice bonus: during the classes I met many girls who were also expecting babies. We talked on a variety of topics, exchanged opinions on choosing a maternity hospital and a doctor, preparing a dowry for the baby, and even organized a joint purchase of diapers in order to save money. We continued communicating after the babies were born, and I met some of the girls already in strollers in the summer.

For me, water aerobics in the pool during pregnancy became a good helper in preparing for childbirth, both physically and psychologically. The classes themselves brought joy and relaxation, I learned to confidently float on the water and better understand my body.

In the footsteps of Paracelsus or water aerobics with a big belly

They say that the famous Paracelsus lowered his sick, having first wrapped them in a kind of fishing net, into warm and dark water, because he trusted in the healing properties of this element. Fortunately, this cup has passed us by, and we can enjoy physical exercise in the water on our own and in groups of the same potbellies. But without Paracelsus...

Today, the basics of water gymnastics for pregnant women are taught both in parent schools (“Magic Child”, “Second Birth”, “Precious”, “Baby”, “Lungwort”, “Pangaea”, “Stihial”, “School for Moms and Dads” in Moscow, "Rainbow" in St. Petersburg), and in fitness clubs (Petrovka-sport, World Class, Planeta Fitness, Kimberly Land, etc.).

It is more convenient to go to the pool at the school you are enrolled in. If for some reason you do not want to attend the courses, then try to enroll in the group by talking with the instructor. Geographically, the swimming pools are located in different places: for example, at “Medunitsa” on Pushkinskaya, “Pangea” - on Alekseevskaya, “School for Moms and Dads” - on Arbatskaya. There is a separate swimming pool for pregnant women at 8/2 Krymsky Val (Oktyabrskaya metro station). The fee for visiting is very affordable everywhere - about 80-150 rubles per session, but in some schools it is included in the course price, and in others you have to pay extra. Mostly classes take place on weekends, sometimes in the evenings on weekdays, less often during the day. Choose where it is closer, more convenient and more pleasant. My husband and I ourselves went to the pool on Saturdays throughout our pregnancy, twenty minutes from home. We really enjoyed it - it relieved all tension. In general, the two capitals have a very strong “water” school, and what happens in the pool is considered not just as a physical set of exercises, but as a kind of psychotherapy. Instructors believe that in water it is possible to simulate many psychological experiences that cannot be experienced on land. For example, get in tune with the baby and imagine what it’s like for him (“float”) or go through the “birth canal.” To do this, all mothers and fathers stand in the stream, feet shoulder-width apart. And the “newborn” swims through this channel underfoot. It's always fun, sometimes everyone is buzzing, like they're having contractions. And after classes it’s always fresh and light, and even a nine-month belly doesn’t seem heavy.

Advantages and disadvantages of water aerobics during pregnancy

A significant advantage of water aerobics is that it is allowed in situations where other types of physical activity are contraindicated (joint diseases, excess weight, varicose veins, hypertension). There are other advantages of such activities for pregnant women:

1. A woman learns to control her breathing correctly.
2. While performing exercises in water, the muscles of the pelvis and abdomen are qualitatively worked out, which will later participate in labor.
3. With regular exercise, excess weight gain is minimal, which guarantees a quick return to previous shape after the birth of the child.
4. Water aerobics for pregnant women helps cope with stress and promotes relaxation.
5. Exercising in water improves blood flow in the lower extremities and serves as a prevention of varicose veins.
6. Being in the pool removes excess stress from the spine and has a beneficial effect on the condition of the woman’s musculoskeletal system.
7. Water massage that occurs during exercise improves metabolism and stimulates the functioning of the kidneys and other internal organs.
8. When doing water aerobics, the load on the muscles is more gentle, so the feeling of tension and pain in them after training is practically absent.
9. Due to the cooling properties of water, overheating does not occur during exercise.

Also, visiting the pool serves as a hardening activity and has a beneficial effect on the immune system. An important advantage of water aerobics for expectant mothers is that it virtually eliminates the possibility of injury.

But it is important to consider possible risks. Among the disadvantages of water aerobics is the prolonged exposure of the body to chlorinated water. Because of this, exercises in the pool are not suitable for people suffering from bronchial asthma and allergies.

Bleach can cause itchy scalp and worsen hair condition. In women prone to thrush, an exacerbation of this disease may occur after visiting the pool. There is also a danger of miscalculating your strength and overtiring, so pregnant women must exercise under the supervision of an instructor.

At what water temperature can you do aqua gymnastics for pregnant women?

In the water element, pregnant women have something to do. Today, both breathing practices and complexes for stretching the muscles of the pelvis, perineum, legs, as well as special relaxing techniques have been developed. Actually, you can easily do this on your own or together with your waiting father or with a girlfriend, for example. It is better to practice in shallow water so that your legs are stable and the water reaches the middle of your chest. The temperature, of course, should be comfortable: in the sea it is 26-30 degrees, in the pool - 28-29.

Choosing a pool

When choosing a pool for water aerobics, you need to consider:

• the size and depth of the bowl - are they suitable for water aerobics in deep and shallow water;
• temperature control, water purification and disinfection system;
• class schedule - is it flexible?
• the presence of clean and comfortable changing rooms and showers with a sufficient number of places;
• Is there a mandatory medical examination of visitors?

The swimming pool of the Lokomotiv health complex in Krasnoyarsk meets all these requirements. After water aerobics classes, expectant mothers can also visit the sauna (in the absence of contraindications).

Classes are held in small groups of no more than 10 people. The water temperature of +29 0C ensures a comfortable stay in it throughout the entire lesson.

Breathing exercises in water for pregnant women

Remember, when we were little and played with rubber duckies in the bathroom at home, our favorite pastime was to dive and count to ten, twenty and even one hundred underwater. This skill is worth remembering. The main purpose of holding your breath underwater is training. Some spiritual obstetricians believe that this is how we prepare the baby for the lack of oxygen during childbirth, and he gets used to the stress. Not everyone shares this point of view, but such training is definitely useful for a woman.

The most common is “float”

. We take a deep breath into our lungs and dive under the water. There we take our hands to our feet, wrap our hands around our knees, pressing them to our stomach. Not much! Now we seem to be hanging in the weightlessness of a pool, sea or lake. It's better to close your eyes. We swing on the surface like a float, there is no bite, the surface is calm. As soon as we start to run out of breath, we don’t swim out, but try to hold it a little longer, literally for a second. Midwives believe that women always face this “I can’t” during childbirth. It seems like I have no strength, I can’t breathe. And you have to go through this barrier. The body finds reserves.

Complication of the “float” - diver

. For this exercise you will need a ladder handrail or your husband's feet. We take air into our lungs, lower ourselves to the bottom, squat down and hold our partner’s legs or the ladder with our hands. The algorithm is the same, as soon as the breath “spirals”, it seems it’s time to swim out. Try to delay this moment for a second. If it seems difficult, just dive in - it's also useful. If everything works out, you can complicate the task. Dive as you exhale, completely clearing your lungs. And try to stay under water for several long seconds.

"Dog" breathing

, accelerated, which is taught in childbirth preparation courses, can also be done in water.

"Whale in reverse"

. Imagine yourself as a big bellied whale noisily throwing a fountain into the air. Just the opposite. To do this, you just need to inhale strongly over the water and exhale sharply into the water.

Dive

- it's even simpler. On the count of “one” you immerse your face in the water while inhaling, on the count of “two” we consider what is going on in the sea (or in a chlorinated pool we close our eyes), on the count of “three” we emerge and exhale. The essence of the exercise is rhythm. We dive frequently, increasing the time spent under water.

Water aerobics for pregnant women: features

My mother, having learned that I was doing some kind of “water sport”, was horrified. In my classes, she saw pictures of the grueling training of the Russian synchronized swimming team. After all, during pregnancy you are supposed to “take care of yourself” and “not jump around the pools.” If you also have relatives around you who are dissuading you from “big sport”, give them these arguments:

• The water aerobics program for pregnant women is significantly different from regular aerobics. The pace of the exercises is much slower. And the closer to childbirth, the slower all movements are performed.
• Sudden movements are completely excluded from the program. In the classes there are no elements such as flexion and extension of the body, sharp jumps and jumps.
• Much attention is paid to breathing exercises. This is necessary both to strengthen the general condition of the body and in preparation for childbirth.
• Water aerobics classes help strengthen muscles, in particular the abdomen and pelvis. If these muscles are properly worked out, childbirth is easier.
• The nervous system will also tell you: “Thank you!” for such activities. Water aerobics helps relieve emotional tension and stress.
• Swimming and doing exercises in the water are a great way to combat fatigue. Coming out of the pool, you feel lightness throughout your whole body, despite the fact that your shape reminds you of a miniature hippopotamus.
• Another advantage. Varicose veins, which I inherited genetically from my mother and made themselves felt in both my first and early second pregnancies, slowly receded. The veins began to protrude noticeably less. My legs practically didn't hurt.
• The same goes for the lower back. Fatigue and back pain are a problem for many expectant mothers. During my first pregnancy, I believed that back pain was an invariable companion of waiting for a baby and that I needed to bravely overcome this trouble in the name of future happiness. The bandage only partially saves the situation. Only after making friends with the water element did I realize that my back may not hurt during pregnancy. Or, at least, bother much less often, except just before childbirth.
• I was tormented by swelling much less than during my first pregnancy - the magical power of water is also at work.
• And finally, the problem of excess weight. This is very important for pregnant women. Excess pounds are not only a slight disappointment from looking in the mirror, but also a threat to a healthy pregnancy. It is not for nothing that doctors strongly recommend that expectant mothers monitor their weight. During my second pregnancy, while doing water aerobics, I gained 14 kg, which is ideal for my height and weight.
• Such exercises are also beneficial for the heart.
• In addition, in the later stages of pregnancy, water aerobics can help the baby in the womb turn over to the correct position - head down. There are special exercises in water for this.

List of stretching exercises in water for pregnant women

It is even safer to perform muscle stretching exercises in water. You won’t hurt yourself, and you will make your muscles elastic and ready for stress. Stretching in water is much more pleasant than on land. You don’t get so tired, you stretch easier, and you can even do the splits. However, they usually start with simple “twists”. We stand with our back to the side and turn our leg, twisting it at the hip joint - inward, outward.

"Butterfly"

aka “book” is a little more complicated. In the water, bend your knees, pulling your heels towards your perineum. Now we move our hips, holding our knees, as if a butterfly is flapping its wings. It's like we're closing our legs. It is clear that at this moment you fall into the water. So remember to stop breathing.

"Frog"

. We hold on to the handrail, face up to the sky, move our legs like frogs. The movement is similar to breaststroke, but on the back.

"Bike"

. We hold the mattress or side with our hands and “pedal”, bending our knees. You can face the water or face the sun.

"Leg-split"

only possible in a pool with a handrail. We hold on to the handrail and stand facing it. We spread our legs as wide as possible and put our socks on the side. Now we move forward with our hands, stretching the inner thigh muscles and perineum.

"Splits with my husband"

. We hold the handrail, face and stomach towards the water. The partner takes his legs and tries to spread them as far apart as possible. You lower him into the water and, while relaxing, try to help him. Agree on how to make it clear that you are already in pain and he needs to stop.

"Heron"

. Standing in the water, take one foot by the heel and pull it up at the crotch. Trying to stretch the muscles. The same with the other leg.

You can simply jump in the water (considering your time limit, of course), and it will be great, useful and fun. Run, walk, raising your knees high.

Relaxation exercises in water for pregnant women

Water relaxes you even without any exercise, especially if it is warm and flowing. Take advantage of these qualities and enjoy warm days. When the sea is calm, you just want to become a starfish. By the way, no one is stopping you. Spread your arms and legs, hold your breath and plunge into the water. Are you drowning? Exhale and slowly lie down to the bottom. You can either face down or face up. Sometimes water pours into your ears or nose, you can buy special clamps for divers and “star” as much as you like.

For special relax exercises you will need an assistant or even several.

So, if you become an ordinary “floater” (let me remind you: we hold our breath, tuck our legs to our chest, and plunge into the water face down, dangling in zero gravity), you will need another person who can gently rock you, spin you, and push you down. Or two people can put their arms around you—the float—and rock you slightly.

"Stream"

form several pairs, standing in a row, facing each other. Now the pot-bellied one temporarily turns into a log, relaxed and calm. The log lies face up. The rest slowly pass it from hand to hand along the chain.

"Balls"

. Half of the participants stand in a circle. The rest turn into “floats” or balls that float chaotically inside the circle. The task of those around you is to push and push the balls, and spin them. The feeling is like being in a gentle centrifuge. Cool, especially with a belly!

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When can classes start and how are they going?

If you wish and there are no contraindications, you can start training at any time. But the second trimester of pregnancy is considered the most favorable period for water aerobics. If a woman starts training at an earlier or later date, the load should be minimal.

The workout lasts on average 40-50 minutes and consists of a warm-up, core and recovery exercises. To make it easier to stick to the rhythm, water aerobics for pregnant women takes place to the music. Groups usually consist of 7-15 people.

Exercises are performed standing waist-deep in water or using special props that keep you afloat. Therefore, water aerobics is suitable even for those who cannot swim.

What active exercises can pregnant women do in the pool?

Are you frozen? Try more active exercises.

"Dolphin"

. Expectant mothers swim in the pools like pot-bellied dolphins. Because it's useful. Because it's fun. To become this glorious creature, you need to lie face down on the water, stretch your arms forward, cup your palms and make undulating movements as if you were surfing the waves. We hold our breath, emerge to get oxygen and... plunge back into our native element. The feeling is simply super, it seems as if the entire spine is stretching and fatigue goes away. Dolphin swims can be done long and hard.

An absolutely wonderful thing - a swimming board. It allows you to perform literally acrobatic performances, despite your big belly. First, try just swimming with it, holding it in your hands. Now you can put it under your back and lie down on the water for a while. Now float on your back, holding the board under your head with your hands. Next option: lie on your stomach, grip the board with your knees, and hold on to the handrail, ladder or side. Now we are trying to move towards the stairs and move away from them without using our hands. By the way, if you replace the board, a small inflatable pillow can replace it. If you suddenly happen to have special gloves for water aerobics, try doing exercises with them. True, a special belt that supports you on the surface of the water may not fit over your wonderful belly.

Indications and contraindications

In addition to the general strengthening effect on the body, water aerobics for pregnant women is useful for certain pathological conditions. Pool exercises may be recommended if the expectant mother suffers from edema.

The accumulation of excess fluid, manifested by swelling of the face, fingers and lower extremities, not only creates discomfort for the mother, but also threatens the health of the child, provoking intrauterine hypoxia. In such a situation, water aerobics helps reduce swelling and restore normal oxygen supply to the baby.

If you gain weight quickly, exercise in the pool allows you to control the increase in fat mass. Water aerobics is especially effective for keeping fit, since when performing exercises in water, a person burns about 700 kcal per hour, while working out all muscle groups.

Classes are also useful for women suffering from varicose veins, heartburn, and bloating. In addition, with the help of water aerobics in later stages, you can help the child roll over into the correct position, if this has not already happened. Therefore, training in the pool is recommended for pregnant women who have been diagnosed with a breech or transverse presentation of the fetus. Read more about transverse presentation of the fetus and its causes→

But you can start exercising only after consulting a gynecologist. This is necessary, since water aerobics for pregnant women has a number of contraindications, these include:

• gestosis (edema, accompanied by the appearance of protein in the urine and high blood pressure);
• severe forms of toxicosis;
• threat of miscarriage or premature birth;
• a history of spontaneous abortion;
• polyhydramnios;
• placenta previa;
• exacerbation of chronic ailments;
• any fungal diseases.

To avoid worsening the condition and transmitting the infection to other pregnant women, you should not visit the pool if you have acute respiratory infections or the flu. If a woman has previously had seizures, injuries or diseases of the spine, the possibility of attending classes should be decided on an individual basis.