I heard somewhere you are extra buoyant when you're pregnant, so I was pumped to finally get back in the pool and get a great workout while being extra floaty! Well...I got a great workout, but I can't really say I floated any better than I used to. I actually kind of felt like I had rocks in my belly pulling me down! Anyone else ever experience this or is it just me? Besides the fact that my belly isn't serving as my own personal floatation device, I am loving my new habit of swimming a few times a week. I wish I had started this earlier in my pregnancy!
Why a Water Workout?
Here's the workout I've been doing. Listen to your body and do what FEELS GOOD in the water. I pushed it too hard out of the gate (nevermind that I was 32 weeks pregnant and hadn't been swimming in over a year...).
30 min Pool Workout for Pregnancy
Don't forget to keep water nearby and stay hydrated throughout your workout.
This is a great workout you can do in ANY pool - even hotels. My pool is smaller than regulation size and it still works great!
Hop in chest deep water and start water-walking. Remember to keep your fingers together to get the full resistance of the water. Walk laps for 5 minutes. Alternating between walking forwards and backwards. Finish off the 5 minutes by speeding up to a run. Don't forget to use your arms!
Still in chest deep water...
Swim Laps! If you're not comfortable with lap swimming (it's tough!) you can continue to water-walk or jog while doing freestyle and breast stroke arms.
Tread water - find a spot in your pool where it's a little deeper. It's ok if you can still touch, but ideally you're about up to your neck or in deeper water. Spend 3-5 minutes working on treading water. I usually do about 30-60 seconds at a time and then rest for a little bit. If you need a little extra help you can straddle a pool noodle while you tread.
The Cool Down
Take a few minutes of walking to lower your heart rate. I also like to float on my back (with the help of a noodle - see above about lack of floatiness) and bicycle my legs for a few minutes.
Do this workout several times a week if possible. As your pregnancy progresses, water workouts can really become your best option to stay strong and out of pain.
Be sure to get a good shower as soon as possible after getting out of the pool. Not only do you not want to destroy that beautiful pregnant hair - it may actually help stave off fatigue! Chlorine in water has been known to cause fatigue...and when you're pregnant you sure don't need another factor contributing to your sleepiness!
There is something about my time at the pool that is sacred. Maybe it's because it's SO QUIET at my pool, there are zero distractions. I don't have music to listen to or a tv to watch like during my other workouts. I can't check my phone between sets. It's just me, my baby, and the water. It has made me acutely aware of how soon these quiet moments are going to be a distant memory, and I'm really trying to SOAK IT UP!
how about you?
Disclaimer: Although I am an AFAA certified Personal Fitness Trainer, you should consult a physician before starting any exercise program or diet. If you choose to do any workouts on this website, you do so at your own risk.
It's great to see you! I'm Alyssa and I blog about all the things I've found "essential" in my life as a fit mama and football coach's wife. You'll find all kinds of fun stuff here like workouts, oily info, football stories and more!
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I am not a licensed medical professional. All views expressed on this website are based on my own personal research and experiences. Please consult your doctor with any medical issues before beginning a training program.
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