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Prenatal Water Exercises

Prenatal water exercises are an excellent way to stay in shape while also reducing stress on your body. Exercising in water reduces the amount of weight your body must support and natural compression of the water can eliminate or lessen pain and pressure in joints. Immersion in water also helps to increase uterine blood flow and lower blood pressure.

  1. Leg Strengthening

    • Water provides resistance while lessening impact on joints, so it's a good medium for strengthening exercises. Step up and down on the pool stairs in sets of 10 per leg. After finishing with one set on each leg, perform the exercises while facing left, right and backward. Next, lean against the edge of the pool to perform leg lifts to strengthen the hips and thighs. Lift a leg straight out and hold it for 10 seconds before bending the knee and letting it down. Repeat with the other leg. Perform several reps.

    Water Aerobics

    • Water aerobics are nearly identical to aerobics performed out of the water. Exercises including lunges, twists and lifts can help increase muscle mass. The natural resistance also helps prevent over-exertion or muscle strain. If you go to a public pool, water aerobics classes might be available.

    Swimming and Running

    • Swimming laps around the pool with or without the aid of a flotation device can be an effective cardiovascular exercise. The water prevents your body from getting overheated, which can be dangerous for a pregnant woman. Combining the freestyle stroke, back stroke and breast stroke will involve all the major muscle groups of the body. Running or walking laps with the water at waist level is a suitable alternative to swimming laps, but it won't work the same variety of muscle groups.

    Leg Kicks

    • Leg kicks are performed by leaning against the edge of the pool and kicking your legs in a bicycle-like motion. The exercise is very easy to perform and stretches the joints of the legs and feet. This can help relieve the added pressure of the pregnancy weight and can be a very relaxing activity.

    Safety

    • Safety is a concern for any pregnant woman who is exercising. Be sure to drink water while exercising and not to exercise too strenuously. If you begin to feel lightheaded or dizzy, immediately exit the pool and rest. If any more serious symptoms occur, seek medical attention immediately.

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