Swimming during pregnancy: what are the recommended styles?

When you carry more than 20 extra pounds, the last thing you can think about is playing sports. But in a pool (or any other body of water, for that matter) you weigh only one-tenth of what you weigh on land. Therefore, exercising in water for pregnant women can be a real pleasure. In fact, swimming during pregnancy can be an ideal activity for the expectant mother.

Firstly, due to the fact that in water a woman can temporarily “get rid” of weight, the load on the pregnant woman’s spine and joints is reduced.

Secondly, during swimming, the muscles of the legs, perineum, abdominals, back and shoulder girdle work evenly, without overload. While swimming, a pregnant woman's blood circulation is stabilized, blood pressure is normalized, and breathing is trained, which is good preparation for childbirth. Swimming also helps you relax and get rid of leg cramps during pregnancy.

But there are some rules that you should follow if you decide to take up swimming during pregnancy. Read about them in our article on UAUA.INFO.

What are the benefits of swimming for pregnant women?

The answer to the question whether it is possible to swim in a pool during pregnancy is obvious: of all the options for physical activity, swimming and special water exercises are optimal during this period.

Let's list just some of the benefits of these activities:

• Pain relief: Reduce pain in the lower back and ankles thanks to the relaxing properties of water
• Hardening effect: general hardening of the body of mother and child
• The effect of massage and lymphatic drainage: prevention of swelling, varicose veins and the appearance of stretch marks on the skin
• No weight restrictions: the buoyant force of water creates a feeling of lightness and weightlessness, and it increases with the growth of pregnancy and body weight of the pregnant woman
• Anti-stress: water has the ability to relieve stress and fatigue, has a beneficial effect on the nervous system

Also, the benefits of swimming in the pool and water gymnastics for pregnant women include the prevention of diabetes. Modern doctors have proven that swimming has an effect on insulin sensitivity, which leads to a reduced risk of diabetes.

An important component of swimming and water activities for pregnant women are breath-holding exercises. At the moment of inhalation and exhalation into the water, the body is greatly saturated with oxygen.

As a result, the cardiovascular system begins to work more efficiently, and the overall volume of blood circulation increases. Thanks to this effect, muscle work becomes more productive.

The absorption of nutrients in the blood increases, i.e. the metabolic process in the body accelerates. In addition, diving, diving, inhaling and exhaling into water are excellent training for mother and baby before childbirth; they will help you endure the period of pushing easier and automate proper breathing.

Doctors and obstetricians welcome swimming in the pool and water activities during pregnancy; among them there is an opinion that women who have been swimming have an easier time with childbirth.

They breathe correctly, have good physical endurance and strength, understand what is happening better and respond more quickly to medical commands.

Where will we give birth?

Usually every woman who has completed a “water” program to prepare for childbirth asks herself this question. However, most experts still advise expectant mothers to spend only the first stage of labor (contractions) in water and, even before the baby is born, to get out onto land. However, there are also plenty of supporters of water births. What does official medicine advise parents? Women who love water can spend a certain period of labor in the pool (or bathtub). Which? At first, when contractions appear rarely and do not last long, it is better for the expectant mother to walk, and at the moment pain appears, lean on the headboard of the bed, hang on her husband’s neck and breathe shallowly. When the cervix is ​​dilated to 4-5 cm, the woman can immerse herself in water for 2.5-3 hours, but no more: after this time has elapsed, contractions are likely to weaken and become ineffective. To prevent this from happening, it is better to get out of the bath in time, dry yourself properly, put on a dry shirt and get ready for labor, that is, the birth of a child.

Water has wonderful properties: relaxes and tones, warms and cools. This environment is very comfortable for a person, and some of its properties can be used to strengthen all muscle groups in our body in order to feel good during pregnancy and prepare for the birth of the baby. So what forces do we have to control?

• Pushing effect Every time we plunge into water and rise to the surface, we feel the action of the laws of physics. The pushing effect creates a feeling of weightlessness, the influence of the Earth's gravity weakens - all this reduces body weight, reducing the load on our joints and spine.
• Resistance force Water, like any liquid, has a certain viscosity and ductility. When immersed in it, our body experiences constant multidimensional resistance to any movement. It exceeds air resistance by 12 times, and we need 3 times more effort to overcome it - which is why training in the pool becomes much more effective than on land.
• The hydrostatic pressure of water on our body facilitates its work: venous blood flow and blood pressure improve, and the load on the heart decreases. When immersed in water, body weight decreases by about 6 times, so it will be easier for us to move. By counteracting the force of water, we develop muscle strength, remaining on its surface in a lying position, we relax, and by performing slow movements, we develop muscle flexibility.

Rules for water training during pregnancy

Knowing the benefits of swimming for pregnant women and starting exercise, regardless of whether you have been involved in sports before or not, remember that you are no longer alone, there are two of you. It is worth joining the training process gradually, meaningfully mastering all new exercises.

Take into account your new position, listen to yourself and your child all the time. At the slightest discomfort, stop, take a few calm breaths and exhalations, if the situation does not change, finish the workout.

In the future, describe your discomfort in detail to the obstetrician-gynecologist who is caring for your pregnancy.

There are also several rules for water training for pregnant women that you should follow:

• Never train to the point of exhaustion, dose the load, strictly follow the instructions of the trainer or instructor, the entire training process should bring only positive emotions to you and your baby
• Do not allow your body to become hypothermic; if you are very cold, it is better to stop training
• Start doing exercises with low intensity and amplitude, do not rush, choose a pace of work that is convenient for you
• You should not start training on an empty stomach. An hour before class, you need to replenish your body with nutrients. It's best to snack on a granola bar, banana or yogurt. After training, it is advisable to drink juice or eat fresh fruit.

In order for swimming and water aerobics to be beneficial during pregnancy, the intensity of training should depend on the period.

• During the first trimester, when the amniotic egg attaches to the wall of the uterus and the likelihood of toxicosis is high, it is recommended to avoid active activities.
• The second trimester is the best time for intense physical activity.
• And in the third trimester, it is best to engage in “calm” training, perform more breathing and stretching exercises.

In any case, before starting classes, be sure to consult with your doctor: now, more than ever, you cannot neglect his advice and recommendations.

Your doctor may recommend limiting physical activity if:

• The pregnant woman had previously had 3 or more spontaneous miscarriages, there was a fact of premature or sudden birth, and also if the development of the fetus in the previous pregnancy was abnormal
• Pregnant woman suffers from heart disease
• A pregnant woman has high blood pressure, diabetes mellitus, thyroid pathology, anemia or other blood diseases
• Cervical dilation, bleeding, placenta previa were detected
• There is significant excess or underweight

Contraindications

There are a number of contraindications to swimming sessions . If you have these indications, you will have to refuse to visit the pool and bodies of water:

• any risk factors for miscarriage and premature birth;
• placenta previa, including with the risk of bleeding;
• sexual infections;
• bloody discharge from the genitals;
• pain in the lower abdomen;
• feeling unwell – headaches, dizziness, shortness of breath;
• severe toxicosis;
• epilepsy, gestosis;
• all types of infectious diseases and chronic pathologies in the acute stage.

Women who have had recurrent miscarriages in previous pregnancies should not swim.

Swimming for pregnant women (with table)

If you are familiar with the general principles of swimming, we suggest studying a training complex consisting of breathing and cardio exercises.

The table is accompanied by a brief description of all the exercises and comments on some of them, as well as the technique for performing them correctly and safely.

Of course, pregnant women can and should practice swimming, but it is necessary to pay attention to the division of the complex according to levels of training. Don't try to jump straight to the hardest part.

Regardless of your fitness level, start with a minimal load. If you are not confident in your abilities, perform half the complex or just a few exercises. Remember the rules of the training process. If in any doubt, consult your OB/GYN.

Warm up. Standing position. Water level chest deep or slightly higher:

• Walking in place, feet shoulder-width apart or wider
• Arm press - from yourself, diagonally and to the sides, with both hands and alternately
• Arm strokes - breaststroke and reverse breaststroke. With both hands and alternately

The table shows the types of water exercises for pregnant women and comments:

Exhale into the water. Take a normal breath. Holding the side with your hands, lower your head under the water, exhale strongly. Inhale through your mouth and exhale through your nose (or nose and mouth at the same time). The force of your exhalation should cause bubbles to form on the surface of the water. Take 10 inhalations and 10 exhalations in a row.

Exhale into the “Gorka” water. Take a deep breath. Also holding the side with your hands, lower your head under the water, take a long, extended exhalation. Inhale through your mouth and exhale through your nose (or nose and mouth at the same time). First, exhale for 2 counts, then for 3, 4, 5, 6, 7 and 8 counts, i.e. the final exhalation will be the longest.

Sliding while holding your breath. Turn your back to the side. Place one foot on its base. Take a deep breath. Push off the side with your foot. Having completely immersed yourself in the water, slide while holding your breath for the maximum distance. In this case, the arms are extended in front of you like an arrow, the legs are relaxed and motionless. Go back freestyle.

Sliding while holding your breath while moving your leg forward in front crawl . Also turn your back to the side. Place one foot on its base. Take a deep breath. Push off the side with your foot. Having completely immersed yourself in the water, use your legs and swim for the maximum distance while holding your breath. The arms are extended in front of you like an arrow, the legs work faster than average. Go back freestyle.

Crawl on the chest. A style of swimming on the stomach, in which the arms make alternate strokes, and the legs alternately continuously raise/lower, according to the scissor principle, while remaining at a wide angle to the body.

Back crawl. A style of swimming that is visually similar to the crawl (the arms make alternating strokes, and the legs alternately continuously raise/lower), but has the following differences: a person swims on his back, not on his stomach, and the lift over the water is performed with a straight arm, not a bent one. , as in a crawl.

Breaststroke. A style of belly swimming in which the arms are simultaneously moved forward from the chest. The legs make a simultaneous push, during which they bend at the knees, push, and finally straighten.

What to take to the pool:

• a doctor's certificate;
• swimsuit (by the way, it is not necessary to buy a special swimsuit for pregnant women - any large swimsuit will do);
• rubber slippers - always with grooved soles and low heels - to avoid slipping on smooth tiles;
• towel;
• shower gel;
• rubber cap;
• hair dryer;
• bag for wet laundry;
• a light snack in the form of an apple or crackers, drinking water - it has been noticed that after the pool a voracious appetite develops, and healthy and safe food is not always easy to find.

Good luck with your swim and easy birth!

Inessa Smyk

Water gymnastics during pregnancy

Anyone can do water gymnastics, even those who cannot swim well. This complex is performed in the pool on its shallow part. The water level should be chest deep or slightly higher.

At the beginning of classes, it is recommended to swim several pools at a moderate pace or do breathing exercises to prepare the body for work.

Follow the rules of the training process, perform all exercises at medium intensity and speed. During pregnancy, this is enough, because even the very fact of being in the water is already a kind of training.

The duration of the entire workout is from 30 to 45 minutes (at a water temperature of +28...+30°C). If desired, women in good physical shape, after consulting with a doctor, can increase the time of exercise.

Exercise should be done regularly, 3-4 times a week.

You can break the exercises into specific blocks, for example, today work the muscles of the upper shoulder girdle, in the next lesson - the muscles of the legs, etc.

For many, a couple of exercises daily are enough. If you find it difficult to do basic exercises, then at least do warm-up exercises.

Video about water aerobics for pregnant women

This video talks about the benefits of water aerobics classes for pregnant women, and shows what exercises in the pool they include.

From everything described above, we can conclude that without any contraindications, visiting the pool is a very useful activity for pregnant women, and will have a beneficial effect on labor in the future. What do you think: is it possible for pregnant women to bathe and swim in the pool? Write your opinion in the comments.

Water aerobics for pregnant women

In addition to swimming, pregnant women should do the following water aerobics exercises.

Arm presses.

Options: away from you forward, away from you diagonally, to the sides, down.

How to do it:

• Arm presses are performed with an open palm;
• By bending your elbows, push the water away
• Unbending - pull up to your chest, touching your armpits with your thumb

Mixing/breeding.

Options:

• To the sides: movements of the arms in the lateral plane. Starting position (IP) - straight arms spread wide apart at shoulder level. Palms facing down. Place your hands behind your back without bending your elbows. Extend your forearms, palms facing up. Raise your arms, return to starting position
• In front of you: movements of the arms in the front plane. Keeping your arms straight in front of you at chest level, perform the reduction and extension. Turn your palms as you move. Fingers together
• Scissors: Stretch your arms out in front of you. Use a scissor-like motion to “cut” the water with open hands, palms facing down, thumbs facing each other. Change the amplitude, make the movements wider, then narrower

How to do it:

• Keep your arms slightly bent at the elbows.
• Help yourself by working your back, rounding it or bending it a little if necessary.

Strokes - various strokes with the hands in different planes.

Options:

• “Excavator”: movements of the arms in the front plane, from top to bottom. Begin the exercise by holding your arms straight out in front of you at chest level. Palms open, fingers together. Lower your hands to your hips, palms facing down. Bending your elbows, lift them to their starting position;
• “Bucket”: start movements behind your back, from bottom to top.

Scoop up the water with your palms and lift it to the surface. To complicate the exercise, add a fountain at the top point. It is performed both with two hands and alternately.

“Breaststroke” is an imitation of the movements of the swimming style of the same name. The movement is performed from the center to the sides.

How to do it: pull your shoulder blades towards each other. Pull your elbows higher towards the surface of the water. Do not clasp your hands.

• “reverse breaststroke” - the movement is performed towards the center.

Circular movements - rotation of the shoulders in different planes.

How to do it: spread your arms wide to the sides. The palms are always directed in the direction of movement.

Options: rotate your arms inward/outward, arms apart, diagonally in front of you, figure eights.

How to do it: keep your arms straight. Perform circular rotations with your shoulders. Change the amplitude and speed of rotation.

“Eights” - the movement is used to maintain balance in the water, and is also performed as a separate exercise.

• Spread your arms wide, at chest level.
• The hands are relaxed.
• Use your palms to “draw” figure eights in the water.
• At the same time, the shoulders remain fixed, i.e. the movement occurs in the forearms and starts from the elbows.
• You can also do the exercise by keeping your hands near your hips.

Exercises for the core muscles (back, obliques, abs).

"Pendulum". I.p. - standing in the shallow part of the pool. The water level is chest deep or slightly higher. Arms spread wide to the sides to maintain balance. Legs wider than twice shoulder width, feet pressed to the bottom. Swing from side to side like a pendulum, without changing the distance between your feet.

Options: longitudinal pendulum, you need to swing forward and back. The legs are spread wide, one leg is brought forward, the other is brought back.

How to do it: the main thing is not to bend your body, fix the top, help yourself with the oblique abdominal muscles, abs and back. When lifting your legs, pull your feet towards you.

Pelvic rotation. Take a stable position. Legs shoulder-width apart, feet parallel to each other. Keep your hands on your belt, elbows pointing to the sides. Perform pelvic rotation clockwise and counterclockwise.

How to do it: work your back, rounding it when moving forward and slightly arching your lower back when moving back.

Your workshop

Before you go to the pool, get your doctor's approval and try to understand what your goal is.

Goal 1. As you continue to exercise, you want to maintain the results achieved and simply be in good shape. Take advanced group lessons or study on your own - you are already quite experienced.

Goal 2: Lose weight and feel good. Be sure to go to group classes, or even better, work with a personal trainer. The doctor and instructor will adjust your nutrition program and offer certain types of training that will not harm the baby, but will allow you to achieve results.

Goal 3. Exercise therapy in case of some ailment. Such training is usually conducted by a specialist who will create a program for you and monitor how you perform it.

Exercises for back and leg muscles

• Walking/running in place
• Kicks and kicks
• "Bike"
• Hip rotation
• Mixing/breeding

Walking/running in place. From the outside, this exercise resembles climbing stairs.

• Place your feet slightly wider than your shoulders, feet parallel to each other.
• Raise your hips by alternately bending your knees.
• The arms work energetically, as if running, against the progress of the legs.
• Do not start running right away.
• Don't pace yourself too fast.

Options: in place, moving forward, backward, to the sides, along with any exercise for the arms.

How to do it: Pull your knees toward your shoulders, not toward your chest. Keep your hips and feet wider than usual. Straightening your legs, pull your feet towards you.

Kicks and kicks. Low kicks with knee straightening. The emphasis is on leg extension. The strikes themselves are performed with the heel.

Options: kicks forward diagonally, wide to the sides, back.

How to do it: try to fix your body, don’t sway. Help yourself with your hands, keep your balance. The main thing is not to raise your legs above waist level. It is also not recommended to hit the center. Movements to the sides and back are best performed through “overlapping” movements, lightly touching the buttocks with the heel.

"Bike". The exercise is similar to riding an exercise bike, but is performed with your back straight and slightly tilted forward.

• Feet are shoulder-width apart.
• The arms maintain balance or work against the legs.

Options: on the spot, with advancement, “reverse bicycle”.

How to perform: performing the exercise is similar to the kicking technique.

• The difference is that here we lower our straight legs down.
• As you move your shin down, pull your toes toward you and press your heels into the water.

Hip rotation. Stand with your side to the side.

• Hold on to it with one hand, help maintain balance with the other, or work against the direction of movement.
• Perform circular movements with your hips - first your right leg, then your left (or vice versa).

Options: inward and outward rotation.

How to do it: start from the bottom up.

• Bending your leg at the knee, simultaneously move it to the side.
• Make a full circle.
• The toe of the foot is directed downward.

Mixing/breeding. Performed in the transverse plane.

• Keep your balance with your hands or work against the movement of your legs.
• Connect and spread your straight legs to the sides.
• Feet pointing upward.

Options: wide or with a small amplitude, with a “cross” movement, abduction of one leg, “scissors”.

• One leg abduction - standing sideways to the side.
• Hold the side with one hand and help yourself balance with the other.
• Without leaning to the side, lift your right or left leg up.
• Switch sides.

"Scissors" . Place your feet wide.

• Bring the right one forward and the left one back.
• Without bending your knees, swap them.
• We “cut” the water with the toes of our feet, and press with our heels.

How to do it: Keep your body straight and slightly stick your pelvis forward, squeezing your buttocks.

Focus on simultaneously bringing your legs together and spreading them apart. Then the thigh muscles will be worked both from the inside and from the outside.

At the end of the workout, it is advisable to perform several exhalations into the water, relaxation exercises and stretch all the worked muscles.