For many years I offered pregnancy exercise classes in Hobart.  There are so many benefits from improving circulation, to being able to workout with your pregnant body supported in water, to being able to strengthen and do really meaningful exercise without over heating you or your baby or straining yourself.   Here’s my 3 top exercises in water whilst pregnant:

  1. Lunge walking – keep your torso upright and use breastroke arms, heels down and lunge walk the same as you do on land. Try this forwards and backwards, dropping your shoulders under the water as you lunge walk.
  2. Swimming – generally freestyle and backstroke are fine, and sidestroke. I highly recommend you mix up the strokes and not do too much on your front, as the weight of the belly can often strain the lower back.  Breastroke kick is often not recommended if there is any issues with pelvic pain.  Be mindful of how you enter and exit the pool as getting up a vertical ladder can be harder than expected.
  3. Deep or shallow water running – both are safe and effective for maintaining fitness during your pregnancy. If you are not comfortable using a deep water belt use a noodle to sit on like a horse – you will need additional buoyancy to maintain correct body alignment – don’t tip forward from the hips – this not only switches off the abs but it is not a functional posture to exercise with.  In the shallow remember to run heels down to the bottom of the pool.

There are other reasons for heading to the pool to exercise while pregnant such as:

    • the deepness of the water will help to eliminate a build up of fluid in the body,
    • it will help generally with circulation and blood pressure as well as keep the body temperature lower than exercise on land (good for both mother and baby)
    • all the wonderful mental health benefits that exercise offers.
    • It’s inexpensive, flexible and effective!

    So I hope to see you at the pool during your pregnancy exercising in a range of ways.


    Jo Cordell-Cooper runs the award winning Jo CC Holistic PT – all ages all stages.  Contact Jo 0409 862206, for more information.  You can work with Jo 1 on 1, or within a small group at Clarence YMCA Pool or at her private studio in Geilston Bay, Hobart.


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