Water exercise is a part of pregnancy exercise that you can do as a good choice for your stamina during pregnancy. You can do this water exercise in a swimming pool which is specially designed for pregnant women. During your pregnancy, this water exercise can make your body healthy and fit. This water exercise also does not put excessive burden on the bones and joints so that it can reduce the risk of injury to pregnant women. This is caused by water that puts optimal pressure on the muscles which can help pregnant women muscle endurance.
Apart from the complaints that have been described, there are several other complaints that are often experienced by pregnant women. Such as decreased emotions caused by changing hormones in the body, as well as feeling tired and anxious felt by pregnant women. Therefore, pregnant women are advised to follow pregnancy exercises so that your body feels fresher. To make it even more fun, you can choose to do water exercises.
The following are the movements you can do in the water or in your swimming pool:
1. Cross cauntry ski movement
This movement provides benefits to strengthen your shoulders, arms, buttocks, legs and calves. The first thing to do is stand up and bend a little, then swing your right leg and swing it toward your front with the bent knee. While your left foot is pushing backwards. Then swing your arms, but opposite your feet. Which is basically the same as when you walk in water.
2. Floating Frog Movement
This movement is very beneficial for the shoulders to be stronger, strengthen your buttocks, thighs and arms. In this movement you need an object tool such as a pool noodle. You can attach the pool noodle to your back and then pull it through the sidelines on your hands forward. Clamp your feet together, then lean your body against the pool noodle and then pull your feet into the water surface with your exhale. Then straighten your legs while inhaling. This movement is almost the same as the frog’s movement.
3. Pendulum Cross Movement
Similar to the previous movements, this movement can strengthen your arms, shoulders, thighs and also your buttocks by applying pressure to the outer and inner thighs. This can be done by standing with your hands on your hips and pushing your stomach up and down. Also swing your right leg to your right and left. While you are doing this, also swing your hands in different directions with your feet. Jump up and down using your left foot as a support.
These are some of the easy moves you can do in your pool. If you feel afraid to do so, you can ask the instructor or your partner to help you.