The Ultimate Prenatal Pool Workout | Fit Pregnancy

The Ultimate Prenatal Pool Workout

From shallow-water routines to lap swimming, you'll love these wet and wonderful workouts.

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woman working out in the pool

Deep-water moves
Before getting in the water, fasten an Aquajogger belt securely around your middle, where comfortable. Then, float in water deep enough that your legs won’t touch the pool bottom. You can do these moves through all 3 trimesters, but near the end of your pregnancy, you’ll probably focus more on upper body and arms because your belly will limit movement. Do exercises in the order listed without stopping. If you’re only doing the deep-water program, you can do this routine 3–6 times a week. If you’re cross training, do the program 2 or 3 times a week. As your pregnancy progresses, the deep-water program may feel more comfortable than any of the others.

1. Cross–country skiing  Balance yourself in upright position, legs hanging straight down, arms at sides, palms facing in. Keeping arms and legs straight, torso erect and centered and shoulders over hips, “scissor kick” legs (1 forward, 1 back) as arms do the same movement in opposition. Flex foot up as you stride forward and point foot as leg extends back and behind you. Alternate 1 minute of skiing (about 30–50 reps) with 1 minute  of the jumping jacks in exercise 2. Strengthens chest, shoulders, buttocks, middle back, and front and rear thigh.
2.  Jumping Jacks  Balance yourself so legs hang straight down and together and arms extend sideways at shoulder height, palms down just below water line.  Separate legs hip-width apart as you press arms down toward legs.  As arms return to starting position, bring legs together.  Alternate 1 minute of jumping jacks (about 30-50 reps) with 1 minute of the skiing in exercise.  1.  Strengthens hips, thighs, shoulders, chest and back.
3. Run/jog forward and back   “Jog” forward for 20 counts as if on land, then backward for 20 counts. Keep knees up, arms moving in opposition to legs; don’t lean. Continue for 8–10 minutes, then extend legs out farther as if “running.” Continue for 8–l0 minutes. Strengthens quadriceps, hamstrings, buttocks and upper arms.
4. Scissors kicks  Float as if leaning back in a chair, legs straight and arms by sides; scull water with hands to stay balanced. Keep legs about 1 1/2 feet below surface, toes pointed. Now “scissor cross” legs, opening them to hip-width apart  and alternating the top leg in crossing. Do 8 scissors kicks with toes pointed, then 8 with feet flexed. Strengthens abdominals and inner thighs.

 

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