Water Workouts for Pregnant Women or How to Stay Fit and Get Ready to Painless Labour

Bringing life into the world is always a good thing but during pregnancy we have to change our usual lifestyle.

Many women are of the idea whether to swim during pregnancy is a good thing or not.

This is not so an easy question as it looks and everything depends on the individual.


Is swimming good exercises for pregnant ladies?

Is swimming good exercises for pregnant ladies?Recent research shows that lack of movement raises the risk of threatened miscarriage, amniotic hypoxia (low oxygen in the blood), gestational toxicosis and slow heartbeat. So during pregnancy swimming is good for both the mother and the child.

It helps to keep the mother’s body up, raises immunity and mood.Swimming is safe and mothers can swim during any period of pregnancy.

Going to the swimming pool during the first trimester lowers morning sickness, during the second it can be done just for pleasure and during the third lowers unpleasant feelings in the body.

Generally going to the pool can consist of three types of swimming workouts for pregnant: diving, swimming and water aerobics.


Before you start your water workout you need to warm-up. For example, you can lie on the back and spread out your legs. Straddle your legs and then turn them back. After that take your knees in your hands and turn back into the first position.


SwimmingSwimming lowers pain in the back, good for locomotor system and strengthens pectoral muscles.

Birth attendants know that women who were swimming during pregnancy have fewer problems with lactation.

Use the stroke which you feel that is more comfortable for you.

Do not make sudden and quick movements and as soon as you feel tired it would be better to finish your training and go out of the pool.


Diving for pregnant has both physical and psychological effects. Going under water lets future mother understand the way her child feels inside of her.

The best way to stay under water is when you are bending and taking your knees in your hands. Try to stay in this position as longer as you can.

While you are doing this you are training your breath holding which will make your labour easier. The point is that during labour you child has no access to the oxygen through the umbilical cord.

DivingFurthermore, this is a good way to make risk of amniotic hypoxia lower. Remember that the duration of labour can be from 1 to 1.5 minutes.

So by increasing the time you can hold your breath you are actually making your child get used to lack of oxygen which will make your childbirth less painful.

Water aerobics

During pregnancy you shouldn’t be thinking of making a perfect body or losing weight. During this period it is important to keep your body up.

That’s why extreme physical exercises are unacceptable. So you can just walk in the water, run or swing your arms and legs. But if you feel that you are ready to work a little bit harder here are more options.

For strengthening your back muscles you can do some crunches. For example, while holding swimming pool nosing you can cycle your legs like you are riding a bicycle. On the same ground for muscles, knees crunches can be done.

To strengthen your chest, shoulders, arms, back, thigh and heart muscles here is another kind of exercise.

Stand straight, put your left leg back behind you and leave your right foot in starting position, keeping your shoulders straight. Spread your arms out at shoulder level for balance. Take a breath and then exhale, that will let your left leg float up, leaning you a little forward. 

Put your arms forward and then back to the sides and then back in front of you, your hands should be skimming the surface. 

Water aerobicsDo 10 reps and then switch legs.

One more effective exercise for your legs is called “chicken wing”.

Standing with your left side of the body by swimming pool nosing, take your right knee and make forward and back, from side to side and round movements.

After finishing change the leg.

Breathing exercises

This kind of exercises is aimed at toughening your respiratory system up and making laboratory process easier. Start this activity with deep loud breathing-in with head out and finish with fast exhale under the water.

After that you can take a slow deep breath in when on top of water and slow breathing out again when under it.

To continue you can breathe the way which imitates when in labour: deep breath-in and holding it for a few seconds; exhaling slowly taking the same amount of time.

These combined movements should be 3-4 times repeated and after a brake can be done again.


StretchingIt is important to include stretching into your swimming program.

Water makes your ligaments more elastic which will help you during childbirth and after it.

It is essential to pay more attention to your internal pelvic muscles.

For example, try to stand near the pool’s wall and grip the handrail. While holding the handrail straddle your legs as much as you can like you are trying to do the splits.

Do not hurry up and do everything slowly. This kind of exercise strengthens and stretches your ligaments.

Water helps to cope with stress and worries. So to finish your training it is a good thing to stay in the water in a position as that of a starfish.

Try to relax and remember the feelings. That will help you during labour and child birth.


Usually basic contraindication is danger of miscarriage. Attention! As everyone is different you should discuss with your doctor whether you can go to the swimming pool or not.

There are not so many reasons that can stop you from the pool:

  • very strong morning sickness;
  • habitual abortion (miscarriage of 3 or more consecutive pregnancies);
  • system colicky pain after exercising;
  • preeclampsia (occurs when you’re pregnant and you have high blood pressure and protein in your urine);
  • eclampsia (the final and most severe phase of preeclampsia);
  • step edge tuberculosis;
  • system blood diseases;
  • grumbling appendix;
  • acute deceases;
  • transmissible diseases.

Before going to the pool do not forget to get specialized medical consultation and remember about safety rules in the swimming pool.

In summary, water exercising is good for the health, helps to get ready for future labour and puts mother in a cheerful frame of mind.

But above all the most important thing is to listen to your body – do not force yourself. You should enjoy your water activities.

Usefull video

Watch this video about water workouts for mothers-to-be:

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