I heard somewhere you are extra buoyant when you're pregnant, so I was pumped to finally get back in the pool and get a great workout while being extra floaty! Well...I got a great workout, but I can't really say I floated any better than I used to. I actually kind of felt like I had rocks in my belly pulling me down! Anyone else ever experience this or is it just me? Besides the fact that my belly isn't serving as my own personal floatation device, I am loving my new habit of swimming a few times a week. I wish I had started this earlier in my pregnancy!
Why a Water Workout?
- Water reduces stress on your muscluloskeletal system (that's your muscles and bones)
- Water helps support the weight of your growing baby, which relieves strain on the back
- Not only is the water refreshing, it helps keep the body cool while working out - avoiding overheating
- The resistance in the water helps strengthen the core without the dreaded crunch
- Moving in the water causes improved circulation for all of that new extra blood
- Water has a hydrostatic affect - causing fluids to move upwards. That equals reduced swelling!
- IT FEELS SO GOOD
Here's the workout I've been doing. Listen to your body and do what FEELS GOOD in the water. I pushed it too hard out of the gate (nevermind that I was 32 weeks pregnant and hadn't been swimming in over a year...).
30 min Pool Workout for Pregnancy
Don't forget to keep water nearby and stay hydrated throughout your workout.
This is a great workout you can do in ANY pool - even hotels. My pool is smaller than regulation size and it still works great!
The Warm-up:
Hop in chest deep water and start water-walking. Remember to keep your fingers together to get the full resistance of the water. Walk laps for 5 minutes. Alternating between walking forwards and backwards. Finish off the 5 minutes by speeding up to a run. Don't forget to use your arms!
The Workout:
Still in chest deep water...
Swim Laps! If you're not comfortable with lap swimming (it's tough!) you can continue to water-walk or jog while doing freestyle and breast stroke arms.
Tread water - find a spot in your pool where it's a little deeper. It's ok if you can still touch, but ideally you're about up to your neck or in deeper water. Spend 3-5 minutes working on treading water. I usually do about 30-60 seconds at a time and then rest for a little bit. If you need a little extra help you can straddle a pool noodle while you tread.
The Cool Down
Take a few minutes of walking to lower your heart rate. I also like to float on my back (with the help of a noodle - see above about lack of floatiness) and bicycle my legs for a few minutes.
In-Pool Stretches
This is a great workout you can do in ANY pool - even hotels. My pool is smaller than regulation size and it still works great!
The Warm-up:
Hop in chest deep water and start water-walking. Remember to keep your fingers together to get the full resistance of the water. Walk laps for 5 minutes. Alternating between walking forwards and backwards. Finish off the 5 minutes by speeding up to a run. Don't forget to use your arms!
The Workout:
Still in chest deep water...
- 50 jumping jacks. Start with arms out to your sides just below the water's surface. Keep your fingers together. Jump your feet out to a wide straddle. Jump your legs back together while pushing your arms down to your sides.
- 30 split jacks. Start with 1 leg in front of the other and your arms like a running man in opposition. Jump and switch which leg is in front while pumping your arms.
- 20 oblique crunches on each side. Put your hands behind your head, elbows out. Crunch your right knee towards your right elbow. Repeat 20 times, then do the same on the left side. Really use your obliques!
Swim Laps! If you're not comfortable with lap swimming (it's tough!) you can continue to water-walk or jog while doing freestyle and breast stroke arms.
- 5 minutes of freestyle
- 5 minutes of breast stroke
Tread water - find a spot in your pool where it's a little deeper. It's ok if you can still touch, but ideally you're about up to your neck or in deeper water. Spend 3-5 minutes working on treading water. I usually do about 30-60 seconds at a time and then rest for a little bit. If you need a little extra help you can straddle a pool noodle while you tread.
The Cool Down
Take a few minutes of walking to lower your heart rate. I also like to float on my back (with the help of a noodle - see above about lack of floatiness) and bicycle my legs for a few minutes.
In-Pool Stretches
- Hamstring on step or ladder
- Quad
- Pigeon on step (or out of pool afterwards)
- Shoulder and neck circles
- Ankle and wrist circles.
Do this workout several times a week if possible. As your pregnancy progresses, water workouts can really become your best option to stay strong and out of pain.
Be sure to get a good shower as soon as possible after getting out of the pool. Not only do you not want to destroy that beautiful pregnant hair - it may actually help stave off fatigue! Chlorine in water has been known to cause fatigue...and when you're pregnant you sure don't need another factor contributing to your sleepiness!
There is something about my time at the pool that is sacred. Maybe it's because it's SO QUIET at my pool, there are zero distractions. I don't have music to listen to or a tv to watch like during my other workouts. I can't check my phone between sets. It's just me, my baby, and the water. It has made me acutely aware of how soon these quiet moments are going to be a distant memory, and I'm really trying to SOAK IT UP!
how about you?
- What's your favorite way to stay active in the heat?
- If you are (or ever have been) pregnant - did you float better?
Disclaimer: Although I am an AFAA certified Personal Fitness Trainer, you should consult a physician before starting any exercise program or diet. If you choose to do any workouts on this website, you do so at your own risk.
