Aquanatal® Classes
Aquanatal® exercise classes are specifically designed for mums during pregnancy and following birth. Our Aquanatal® Instructors are midwives and specially trained by Sydney Aquanatal® Instructors. The classes include cardio and strengthening exercises, core and balance exercises, gentle stretching, relaxation and birth preparation as well as a good dose of fun and chat. Every class also includes pelvic floor exercises and education. Aquanatal® is a fun, safe way to exercise. It’s the best way to prepare yourself and your body for the birth of your baby.
Classes are small and personal, with 12-15 participants. All the exercises are specific for pregnancy and postnatal recovery. The Instructor is in the water with you during the class, ensuring you are participating safely. They will adjust all of the exercises to your specific needs and any special circumstances.
You can begin Aquanatal® classes anytime during pregnancy and start again 6 weeks after the birth of your baby.
about Aquanatal® classes
Do I need to book ahead?
Yes! Classes have both an upper and a lower limit to ensure they can run effectively. Priority booking will be given to clients who have pre-paid for their class.
Do I need to go every week?
No. If you are not feeling well, it’s OK to miss a class. However, it is recommended that you do some exercise at least two to three times a week. Women often find that attending a class and getting those endorphins going will actually help them feel better. Please see missed class/make-up policy below.
How much does it cost?
Please contact us for our special introductory prices and packages
Casual Class: $30 only available if there is space in a class
5-Class pass: 5 sessions for $145 - Valid for 6 weeks
10-Class pass: 10 sessions for $280 - Valid 3 months.
What do I wear and do I need to bring anything?
A normal swimsuit is fine, although as your pregnancy progresses you may wish to purchase a maternity swimsuit. You can also wear board shorts and a T-shirt or rashy if you like. I would also advise that you wear a sports bra for added support. Please wear non-slip shoes to and from the pool.
Apart from swimwear and towels, please bring a bottle of water (no glass) to have by the side of the pool. All the pool equipment you will need is provided.
If it's your first class, don't forget to bring your completed registration and medical clearance forms with you. Please arrive 15 minutes early so there is time to have a brief chat with your instructor before the class.
What happens if I book in for a class and then can’t make it?
If you cancel a booking with less than 24 hours' notice, it will be a missed class. Where possible, I will try to offer you a make-up session. Please contact me for availability. Any make-ups must be taken in the same term as the missed class.
Make-up classes are not available for no-shows or classes cancelled with less than 3hrs notice.
If you have to stop Aquanatal® because you have had your baby, please let me know and I’ll carry-over any unused class credits for you to use postnatally.
We do not offer refunds for any pre-paid classes not taken.
Can you run an Aquanatal® class for me at home?
Quite possibly. If your home pool is suitable for Aquanatal® exercise (size, depth, depth profile, water temperature, etc.), I can run a regular private class for you. If you have friends who are also pregnant, you can of course invite them to join in and split the cost. Please call Donna to arrange a pool check and discuss what you would like to do.
Can you run a class at my local swimming pool?
I am always looking for suitable pools to teach Aquanatal®. If there is sufficient demand in your area and pool management are happy for me to use their facilities at a reasonable fee, then I’m happy to look at scheduling another regular class at a new pool near you. Please call Bel with suggestions.
the classes
Each Aquanatal® class lasts 55 minutes. The class starts with a warm-up to loosen muscles and avoid strains, followed by a cardio section, resistance exercises and pelvic floor exercises. The buoyancy of the water enables you to participate in the class at your preferred intensity without overloading, straining or jarring your joints. You can exercise as energetically or as lightly as you wish.
We use a variety of floats, aqua-dumbbells and noodles in the general fitness and muscle strengthening section. All the equipment you need is provided.
The classes also include a mix of birth preparation exercises, active birth tips, breathing and relaxation. This is also beneficial if you are planning a caesarean section birth.
You will meet other expectant mums and you will have the benefit of an experienced midwife on hand to guide you and answer any questions you may have.
the benefits
Aquanatal® utilises many wonderful features of water not available when exercising on land: buoyancy, hydrostatic pressure and variable resistance.
The buoyancy of the water supports your weight, making movement easier and helps to protect the joints from unnecessary strain. There is no risk of falling, sudden jarring or overbalancing when exercising in water. Your baby is protected from sudden movements by the extra cushioning water provides. The pressure of the water can have positive effects on fluid balance and swelling. The variable resistance offered by water allows you to exercise muscles more efficiently, helping to prevent strain and injury.
When it comes to relaxation, there’s nothing better than the wonderful feeling of weightlessness that water can provide. Another important difference is that all The Birth Bubble Aquanatal® classes are run by a qualified and experienced midwife.
the difference
Aquanatal® classes are specifically tailored to pregnancy and postnatal recovery. This means that all exercises are appropriate and safe for you at each stage of your pregnancy. In addition to general fitness, at an Aquanatal®class you will exercise your pelvic floor, learn breathing techniques, enjoy relaxation and learn more about birth preparation from an experienced midwife. Aquanatal® is safer and more appropriate to your needs than a standard aqua fitness class.
Regular pelvic floor exercises help prepare your muscles for labour and will help prevent persistent incontinence during pregnancy and after birth. Aquanatal® has also been shown to relieve back pain, swelling, and many other ‘discomforts’ of pregnancy. Due to improved strength and stamina, Aquanatal® classes may also help with recovery after birth.
