Exercise 1: Back Extension
Step One: Holding on to the pool bar or side with your elbows bent and chin almost touching the bar/side. Bring your knees up to the pool wall.
Step Two: Engaging your core muscles, gently extend your legs back (do not kick off the wall) and contract your low back muscles and glutes to extend your body, lifting your torso to the surface of the water.
Step Three: Hold for 3 seconds and gently return back to a knee tuck position. Repeat 20-30 times.
Exercise 2: Poolside Side Stretch
Step One: In a standing position starting with your right side nearest the side of the pool, stretch your right arm out and grasp the side of the pool (do not place your entire arm on the side).
Step Two: Keeping your legs slightly open; raise your left arm so that it goes over your head almost touching the side of the pool, bend your waist to the right; , hold the stretch for 10-20 seconds and then return slowly to the initial position; repeat with the other arm/side until you complete 3 sets for each one
Exercise 3: Warrior II Pose
Step One: Stepping out allow your front knee and angle to align.
Step Two: Focusing on your legs, elongate those muscles and get stable.
Step Three: Stretch both arms out to the side, feel your muscles being engaged and bring the shoulder blades back towards your spine. Hold this for 10 seconds and gently return back to a standing position. Repeat 10-20 times.
Did you know that 90% of our body weight is buoyant in the water? If you are dealing with excess weight, it is probably putting too much pressure on your knees and back, which is why the AAF recommends water fitness because your joints are protected from stress and strain. aquaBelly® provides a safer exercise environment for expecting women. All of our exercises are performed in the water allowing for less wear and tear on joints, creating a workout safe from injury as it is buoyant and nearly non-impact.