Are you pregnant? And do you wish to continue with your exercise regimen? Have you heard of pregnancy aqua aerobics? If you haven’t, these simple water-based exercises can help solve your dilemma. Read our post here to learn all about aqua aerobics during pregnancy that can help you.
Benefits Of Water Aerobics During Pregnancy?
Water exercises are good for you while you are pregnant. Here are a few ways that are performing your exercises in the water will help:
- They engage your abdominal muscles and help lengthen them. The stretched muscles help you maintain balance.
- The buoyancy of water helps you hold the poses better than regular prenatal aerobic poses.
- Also, the cool water isn’t tiring, and you can do more without exerting yourself.
- The water pressure also helps relieve swelling and body ache and is a veritable full body massage.
[ Read: Benefits Of Swimming During Pregnancy ]
Water Exercises For Pregnancy:
Here are a few water based exercises that will ease you through your various stages of pregnancy:
1. The Cross Country Ski:
The exercise helps strengthen your arms, shoulders, your hips and buttocks, upper and lower legs, and core. It will also help to stretch your calves.
- Stand in a straight posture and pull your abs inside. Make sure you do it in such a way that it causes you no discomfort or pain.
- You can jump up or hop upwards in the water while swinging your right leg forward. Make sure your knee is bent while jumping. At the same time, swing your left leg backwards so that it presses through your heel. Keep switching your legs in a scissor position.
- While you are doing so with your legs, make sure you keep swinging your arms in the opposite direction.
[ Read: Exercises to Avoid During Pregnancy ]
2. The Floating Frog:
The exercise stretches your lower back and inner thighs. It strengthens your shoulders, thighs, arms, buttocks, and deep abdominals.
- Use a floating noodle to wrap around your back and from under your arms. Lean backwards and contract your abdominal muscles.
- At the same time, bring your legs to the surface of the water. Breathe out and hold your muscles tight. Bend your knees and bring the soles of your feet together. Let your knees splay apart.
- Stretch out your legs and push them through the water. Keep inhaling as you straighten your knees.
[ Read: Safe Cardio Exercises During Pregnancy ]
3. The Pendulum Cross:
The Pendulum Cross strengthens your arms, buttocks, thighs, and core. It also prepares your abdomen as well as outer and inner thighs.
- Place your feet hip-width apart and stand straight. Pull your abs in and up.
- Swing out your right leg towards the right and then towards your left. Then swing it across your body. All this time, make sure you also swing your arms in your front but in opposite directions.
- Slowly take a hop and stand on one foot. Repeat a few times and then switch the sides.
[ Read: Is It Safe To Do Zumba During Pregnancy ]
4. The Upper Body Sweep:
The exercise helps stretch your hips and the front of your torso. It will also strengthen your shoulders, chest, hips, arms, and core.
- Stand on your right foot and put your left leg backwards in a back lunge position.
- Keep your shoulders straight and do not hunch.
- Float the arms towards your sides at your shoulder level. Inhale and exhale while making your left leg float upwards.
- Squeeze your buttocks in and lean a little to the front. Bring your arms to the front and sweep them to your sides.
- Let your hands skim the surface of the water and come back in front of you.
While aqua aerobics for pregnancy are safe, make sure you check with your doctor before performing any of the above exercises.
Did you try and aqua aerobics during pregnancy? Tell us about them here.
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