Exercises for pregnant women in the pool

Practice proves that pregnant women who regularly visit the pool and perform specially designed exercises for future mothers, are much easier to tolerate pregnancy and childbirth. If there are no contraindications, then doctors are allowed to practice aqua aerobics even in the first trimester. If the woman's state of health leaves much to be desired, or there is a risk of miscarriage, then with exercises for pregnant women in the pool, doctors are advised to wait until the 2nd trimester.

What exercises do pregnant women in the pool?

It is best to conduct classes in specialized pools, where the groups of future mothers are engaged under the strict guidance of the instructor. In such a situation, the effect of the exercises only intensifies and is supported by a charge of positive emotions and good mood. In addition, the trainer can choose an individual set of exercises, taking into account the features, contraindications and gestation period. Also do not forget that the pool itself, in which pregnant women are engaged, must meet certain requirements. In particular, the water temperature and methods of disinfection are strictly regulated. So, the temperature should be at least 28-32 degrees, and disinfection should be done without the use of chlorine.

The algorithm for practicing expectant mothers in the water is approximately the following: initially warm-up is carried out, and then go directly exercises aimed at training or relaxing a certain group of muscles that alternate with ordinary swimming and rest.

Here are some of the easiest and safest exercises for pregnant women in the pool, which can be performed in the 2nd and 3rd trimesters:

1. We occupy the starting position: we become full-length, we push back and shoulders back. Then we make a jump upward, throwing the right leg forward (bending at the knee), and the left one back, hands waving in opposite directions to the legs.
2. Lie down on your back (you can use a special hoop for this purpose) and stretch your legs to the surface of the water. We bend and bend our knees in different directions, we put the soles of our feet together. Then completely straighten the legs, pushing them through the water.
3. We put the feet on the width of the shoulders, put our hands on the hips. Then we begin to swing the right leg to the right, then to the left, while the arms move in opposite directions. We change the foot and repeat the movement.
4. We put the hoop under the shoulder blades, lower the legs to the bottom of the pool. We raise our feet to the surface of the water, trying to hold the position from 1 to 4 breaths. Slowly we lower our legs back down and repeat.
5. We rise on the right leg and raise the left one, keeping the shoulders straight (do not be hunched). We hold hands at the level of the shoulders for balance. We inhale and exhale, lean forward a little. We stretch our arms forward, then we spread them to the sides, sliding on the surface, and then again forward. We do the exercise 10 times, after which we change our legs.