Think about the parts of your body that you want to exercise; your legs, inner thighs, abdominal muscles, and arms for example, and then with the foam dumb bells make up exercises that engage those muscles. I did a lot of frog style leg motions to exercise my inner thighs and stretch out the sacrum, alleviating tight muscles in the lower back. The classic "twist" is something you wouldn't want to consider on dry land at eight months pregnant, but its fun and easy in the pool. It allows you to engage your abdominal muscles and your arms while gently loosening the back. For the bottom of my arms, I would start with my arms at the water surface level and pull them down as I bicycle kicked through the length of the pool. That engages the lower part of your arm that we women often watch turn to lovely flab if not worked on. How do you do water aerobics? That's the fun part. With the resistence of the water, you can't really go wrong, and have the freedom to adjust your moves to what feels best. Listen to your body. Never overdue it. Start out with stretching, work into cardio across the length of the pool and end in stretching. Due to the increase in the hormone relaxin that allows your body to stretch and form into the motherly figure you are becoming, it is important not to stretch to the point of maximal resistance to avoid injury. You also might want to consider what you are going to wear in the pool. In later pregnancy, it is important to have support for the baby and your enlarged breasts. Many recommend wearing a typical racing suit several sizes too large, or even two suits. You might also consider wearing a sports bra under your suit. Swim caps are not recommended due to the increased chance of overheating which is a risk for all forms of exercise. With this in mind, the ideal temperature of the water should be 79-84 degrees. It is important to make sure adequate breath is used to maintain good blood and oxygen flow. And, as always, stay hydrated by drinking water before, during, and after any types of exercise. The time will fly and you will come out energized and feeling great for the healthy gift you just gave your body. As with everything, discuss your program with your doctor and make sure it is medically advisable for your particular situation. Most of all, feel the relief! This article has been reviewed by Sara Hambidge, Physical Therapist. |
Exercise in the Water
A Pregnant Woman's Refuge
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