Prenatal Water Workout

Ease pregnancy discomforts and stay in shape safely with this cool pool workout.

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Cross-Country Ski

Strengthens arms, shoulders, upper and lower legs, hips, buttocks and core. Stretches calves.

Stand tall with your abs pulled in and shoulders back and down. Hop or jump up, swinging your right leg forward (bending the knee) and your left leg back (pressing through your heel) at the same time, "scissoring" your legs. Swing your arms in the opposite directions as your legs.

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Floating Frog

Strengthens deep abdominals, shoulders, arms, thighs and buttocks. Stretches the inner thighs and low back.

Wrap a floating noodle around your back and under your arms, making a horseshoe shape. Lean back into the noodle and, contracting your abdominal muscles, pull your legs to the surface of the water. Exhale and keep your abs tight as you bend your knees and put the soles of your feet together, letting your knees splay apart. (Think of it as a "froggy" position.) Fully extend your legs, pushing them through the water and inhaling as you straighten your knees. Remember that this extension part of the exercise is just as important as the contraction, Kooperman says.

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Pendulum Cross

Strengthens core, arms, shoulders, thighs and buttocks, with an emphasis on the inner and outer thighs and deep abdominals.

Stand with feet hip-width apart, hands on hips and abs pulled in and up. Swing your right leg out to the right, then to the left, across your body, as you swing your arms in front of you in opposing directions, lightly hopping on the standing foot. Complete reps, then switch sides.

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Floating Abs

Strengthens deep abdominals, shoulders, arms, thighs and buttocks. Stretches hamstrings and calves.

Wrap a floating noodle around your back and under your arms. Lean into the noodle, keeping your feet on the bottom of the pool. Inhale, then exhale as you let your legs drift up to the surface of the water, feet flexed; contract your abs and thighs. Hold for 1 to 4 breaths. Slowly lower your legs back down and repeat.

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Upper-Body Sweep

Strengthens shoulders, chest, back, arms, hips, buttocks and core muscles. Stretches hips and front of torso.

Stand on your right foot and place your left leg back behind you in a lunge position, keeping your shoulders straight (don't hunch). Float your arms out to your sides at shoulder level for balance. Inhale, then exhale as you let your left leg float up, squeezing your buttocks and leaning slightly forward. Reach your arms forward, then sweep them out to the sides, your hands skimming the surface, then back in front of you. Do 10 reps, then switch legs.

Find out more about the benefits of a pool workout, click here.

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