Pregnant women need special recommendations, for whom water aerobics is very useful, but requires some caution. Therefore, it is advisable to consult a doctor before proceeding with them. In the initial stage of pregnancy, you can perform the same exercises that were included in the water aerobics course before pregnancy.

However, from the middle stage of pregnancy, it is necessary to make changes to their list, intensity, amount of time spent in water.
Classes in the water allow women to relax and relieve tension from muscles that have to experience additional stress. Performing exercises in the water, a woman does not burden the joints, relieves pressure on the muscles in the pelvic area and on the spine.

The main goal of water aerobics for pregnant women is not to improve physical fitness, but to maintain it at a good level. A woman can do wear-and-tear training after the birth of a child, but maintaining a normal physical shape throughout her pregnancy will help her bear and give birth to a healthy child without any problems, as well as quickly recover after childbirth.

In classes for pregnant women, it is necessary to focus on increasing overall flexibility and improving body control. After all, the main problem for a pregnant woman is inactivity. It is necessary to reduce the intensity of movements that increase the heart rate, because the task for this period is not to increase the number of heartbeats, but to warm up the muscles.

Make sure that there are no sudden jumps in blood pressure. This can happen if the intensity of training increases sharply. Try to change directions smoothly, very slowly, to avoid losing balance. Perform fewer stretches, but try to do them with maximum amplitude.

Strengthen your pelvic muscles as much as possible. For example, stand in the water, tighten the muscles of the anus and hold them in tension for a few seconds, then pause and repeat again. Make sure you don’t hold your breath.

Completely exclude exercises for the abdominal muscles from water aerobics during pregnancy. Reduce the number of turns. Use the walls of the pool as a support more often. Spread your legs shoulder width apart. This will help you maintain your balance, prevent falls, and relieve tension in your abdominal muscles. pay attention to recovery stage of water aerobics. Use relaxation exercises, enjoy water, music, take frequent breaks to rest.