Aqua aerobics is the best form of activity for pregnant women. Exercises in the water relieve pain in the joints and the spine, prevent varicose veins and swelling. They also help to maintain an appropriate weight, fight cellulite and prepare the body for childbirth. Check the advantages of aqua aerobics in pregnancy and what to look for when taking such classes.

Aqua aerobicsis a safe form of activity recommended for womenpregnant . The swimming pool is the perfect place to exercise at this special time: in the water, the body weighs approx. 90 percent less, which relieves the spine and joints. At the same time, the resistance of the water means that each movement requires increased muscle work from the exerciser. Aqua aerobics allows you to rest from carrying your growing belly, and on the other hand, it strengthens the entire body, including the pelvic floor muscles that play a large role during labor.

If there are no contraindications, you can take part in aqua aerobics up to the 9th month of pregnancy. You do not need to know how to swim to participate in the classes, because the exercises take place in water up to the waist or up to the chest.

Why is it worth going to aqua aerobics during pregnancy?

It is worth attending aqua aerobics, because the good physical condition of the future mother translates into the he alth of her child. Movement in water causes increased blood flow through the uterus and placenta, thanks to which the fetus is better oxygenated and develops better. In addition, the relaxing properties of water reduce nervous tension, reduce pain in the area of ​​the lumbar spine, which also has a positive effect on the course of pregnancy.

Aqua aerobics also helps to control weight gain. Although the training is conducted at a moderate pace, the movements performed are quite dynamic. Thanks to this, the expectant mother can safely and effectively burn excess calories, and after giving birth, it is easier for her to return to the figure she had before pregnancy.

An important advantage of aqua aerobics is also its influence on the condition of the skin. Pregnant women are often afraid that they will end up with unsightly stretch marks, cellulite and varicose veins after childbirth. Exercising in the pool can prevent the formation of this type of changes - the flowing water acts as a hydromassage, which improves the skin's blood supply, oxygenates it and breaks down accumulating fat cells. As a result, the risk of stretch marks and varicose veins is reduced, and cellulite becomes less visible.

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Advantages of aqua aerobics in pregnancy

  • improves metabolism preventing excessive weight gain,
  • relieves pain in the spine and joints,
  • makes the skin elastic, reducing the risk of stretch marks and cellulite,
  • improves circulation, thus preventing varicose veins and swelling,
  • strengthens the muscles of the whole body,
  • allows you to endure childbirth better and return to the pre-pregnancy form faster,
  • relaxes and loosens up,
  • improves your mood and enables you to exchange experiences with other mothers.

How to prepare for aqua aerobics?

When going to aqua aerobics classes, remember to take flip-flops, a towel, a comfortable swimsuit (preferably one-piece) and a cap. A bottle of mineral water will also be useful to replenish your fluids on a regular basis.

Important

You can attend aqua aerobics classes from around 20 weeks of pregnancy. However, this is only a general rule - it really all depends on the individual he alth of the future mother. Therefore, before you decide to do aqua aerobics during pregnancy, be sure to visit your gynecologist and ask about the possibility of participating in such classes. The doctor should issue a certificate of no contraindications, which should be presented to the organizer.

Exercises shown by the instructor should be specially adapted to the condition and mobility of pregnant women. However, it may happen that you become breathless during training. Then, don't hesitate to take a break and rest quietly. Being pregnant, you must not overstrain or do all the repetitions at all costs - you should exercise as much as we can.

What to look for when signing up for aqua aerobics?

Before signing up for aqua aerobics, it is worth getting detailed information on the conditions in which the classes take place and whether they are conducted by a qualified instructor. Pay attention to whether the water temperature in the pool is appropriate (it should be approx. 32-33 degrees Celsius) and whether the participants of the classes are only pregnant. If not, it means that the organizer is unprofessional, because the activities for a wider group of people make it impossible to adjust the exercises to the requirements of pregnant women.

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