Take advantage of swimming’s low-impact exercise benefits by practicing these water workout moves for moms-to-be.
Breast stroke kicks. Grab a kickboard or a noodle and propel yourself across the pool by kicking outward like a frog. Breast stroke kicks engage the abs and inner thighs, stretch the legs, and alleviate tight back muscles.
Bicycles. Move your legs as if you’re pedaling a bicycle while holding a kickboard or noodle, keeping your body upright in the water. Bicycle motions offer excellent cardio—and firm up mama’s backside to boot!
Squats. While standing in the water on steps leading into the pool, hold the handrail and lower your body into a deep squat. Squats build strength in the thighs, helping expectant women prepare for delivery.
Arm sweeps. Stand in water up to your shoulders with your feet firmly planted on the bottom of the pool. Extend your arms in front of you, then move them outward simultaneously to form a T with your body. With your elbows straight, lower both arms to your sides. Upper body exercises strengthen arms, shoulders and pectoral muscles to get mamas ready for carrying their babies.
Arm raises. Drop your arms close to your sides, elbows locked and straight. Reaching outward, raise them to the top of the water, then lower them back to your sides. Try using pool dumbbells or paddles for added resistance.
Good to know.
Floating in the water will take the load off your bones and joints, leaving you fully refreshed.