Both pregnancy and infancy are rough times for working out. This does not mean, however, that pregnant women and young children are exempt from getting themselves in shape. On the contrary, there are a number of exercises that have been designed specifically for them. These are listed below in no particular order, and all of them need to be done with the assistance of a fitness coach.
Are you pregnant at the moment? Here are the exercises you can do.
- Warm up the lower portion of your body with freestyle kicks.
- Hip abduction – This mainly works your buttocks and outer thighs. Start by the pool wall. Make your spine neutral byhavingthe pelvis tilted right forward, then back, then bringing it halfway to the neutral position. Rotate the right foot outward so this is at 45 degrees to your leg, then have your leg lifted to the side before putting it back down.
When doing this exercise, remember to lift according to your flexibility and not lifting the leghigh to prevent the straining of the joint. You can also increase movement speed to increase resistance, slowing down once it becomes too hard to continue. Rest after a set and drink lots of water before exercising.
- Side scissors–Have dumbbells and flippers at home? Get them out of the storage and into the swimming pool. To do this exercise, lie on one side with a dumbbell to one side. The other should be placed in front of you so that will not have a hard time floating. Do a few kicks to work the muscles in your legs and bum. Brace your abdominal region to keep your spine neutral in this pose and squeeze the muscles on your bottom so they get some work. Once you have worked on one side of your body, work the opposite side.
- Buggy push – This exercise works the muscles on the upper back, shoulders, and trunk. For this workout, bring your kickboard to waist-deep pool water, keeping the arms bent and at the very same distance while you trod the water. Remember to keep upright using the muscles in your abdomen and that the workout’s intensity depends on where the kickboard is in the swimming pool. Placing the kickboard in deeper water gives the workout more intensity, so make sure to choose a workout level that is right for you.
- Zig Zag Buggy –With the kickboard right in front of you and your elbows bent in water that is as high as your waist, move forward while taking your kickboard from aside of your body to the opposite side. And while you take the kickboard across your body, rotate the torso and shoulders. Remember to keep a straight back while doing this exercise.
- Whirlpool –Walking or running in small circles causes the formation of a whirlpool. Move three times in one direction, and then turn around and move three times in the opposite direction. You can do this exercise as long as you can. It works the bum, abdomen, and legs.It also causes your heart rate to increase, so be sure to just work at a level you are comfortable with.
- Leg curls –Hold the side of the swimming pool with the legs spread a bit wider than your shoulder width. Bend your knees a little, and then bring the leg up and down. Work on the other leg once you are done with one.
- Freestyle pull –This exercise requires a kickboard. This warms up your arms in preparation for arm workouts. Take your kickboard and place it between the knees to make them float. While gripping onto the kickboard and swimming, it will work the muscles in your inner thigh. Take a break after doing this exercise as it raises your heart rate.
- Bicep curls–When you do this or any other upper body exercises in waist-high water, tilt the pelvis forward and back so a range of motion is established. Then have the pelvis brought halfway between thesaidranges. This is the neutral spine position. Once established, stand with the legs apart in shoulder width or with a leg in front, depending on what you find comfortable. Then do the usual bicep curl (with one arm or both arm at the same time), making sure to work your upper arm and core at once.
- Tricep kickback –Begin this exercise with a leg placed in front of your other leg, bracing your core. Then take a dumbbell back, keeping the shoulder blades down. This is your starting position. To do this exercise, bend your arms at the elbow, making sure to avoid moving the upper arms in any way and that you feel the muscles behind the biceps contract and relax.
- Forward raise – With dumbbells in front, push these down to the sides, then raise them up once more. When doing this workout, avoid letting the weights go out of the water.
- Dumbbell punch –Despite the name, the exercise does not involve the intense punching of objects. All you need to do is to take your dumbbells underwater and moving them in a punching motion. Avoid locking your elbows in this workout.
By the time you bring your child to the pool or any body of water for the first time, you will notice that he is naturally attracted to water, making working out in the pool a fun and exciting prospect. While not as intense as the workouts of teenagers and adults, the exercises below play a very important role in the physical, cognitive, emotional, and social development of a child. Here are the exercises kids can do on the pool with the help of a wellness coach.
It is important to remember that there is no specific age for a child to begin doing water exercises. What truly matters is making sure that he is comfortable in the water. If they are not comfortable with the water yet, you can take them with you in the tub or shower until they find bath time comfortable.
- Swimming – This is, without a doubt, the best water workout. This does not mean, however, that they HAVE to be taught the backstroke and butterfly right away, although there are swimming classes exclusive for infants. If you think your little kids should not take lessons yet, you can supervise them as they wade in deep or shallow parts of the pool.
- Floating –This pool activity helps your baby to build trust and confidence. Support the back of your child by holding him by the armpit while he wades in water. If he is under the age of six months or has a hard time keeping his head above the water, you can support his head as well. When you hold your baby, do so gently.
- Pulling and kicking –These are not only a source of fun for the child, but also for the parent. To do these exercises, pull the baby comfortably by the hands. The skin-to-skin contact strengthens your bond together, resulting in the development of confidence.
Babies normally kick in the water, so no need to encourage him to get kicking in the water. Just hold him against your body so he does not stray away into unsafe parts of the swimming pool. Also, watch out for coughing as he plays in the pool. Stop the exercise and let him cough immediately as soon as it happens.
Although pool workouts do not make you sweat, as your body is mostly under the water, they still make your body stronger. Just make sure to have a pool that is large enough so you and your baby can fully benefit from these exercises. And if you are planning to have one built for your homes,, or maybe looking for different styles of swimming pools, then this site is best for you: http://www.premierpools.com.au/pool-styles/.