FAQs

  • What is Aquanatal exercise?

    Aquanatal exercise classes are specifically designed for mums during pregnancy and following birth. They take place in a swimming pool and are run by experienced midwives and health professionals who are also fully qualified Aquanatal instructors. Classes incluse cardio and strengthening exercises, core and balance exercises, relaxation and birth preparation, as well as a good dose of fun and chat. Aquanatal is a fun, safe way to exercise and prepare yourself for the birth of your baby.

  • What can I expect at an Aquanatal class?

    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 c-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.

  • What are the benefits of Aquanatal for me and my baby?

    Joining an Aquanatal class may help you physically and emotionally during your pregnancy. Physically, it increases your levels of stamina and fitness, which might then help you achieve a shorter, more active labour. Regular pelvic floor exercises also 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.

    Exercise releases feel-good endorphins that can help alleviate antenatal and postnatal depression. Meeting other pregnant mums and sharing stories is a bonus. Aquanatal mums often connect outside the class and meet up after their babies are born. Many Aquanatal mums experience an improved nights sleep on the days they attend a class.

  • Why is pelvic floor exercise important during pregnancy?

    Training your pelvic floor muscles is important to control incontinence, which can often start even before birth. Exercising during pregnancy will also help you recover your pelvic floor muscle function and bladder control after giving birth or surgery.

    Evidence shows that the benefits of pelvic floor muscle exercises are:

    - improved control over bladder and bowel function;

    - reduced risk of prolapse (i.e. 'sagging' of internal organs);

    - better recovery from childbirth and surgery;

    - increased sexual sensation;

    - increased social confidence and quality of life.

  • How is Aquanatal different from pregnancy yoga, pilates, etc.?

    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; The pressure of the water can have positive effects on fluid balance and swelling; and The variable resistance offered by water allows you to exercise muscles more efficiently, helping to prevent strain and injury.

    Together, these provide effective exercise in a safe environment. 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.

  • How is Aquanatal different from aqua-aerobics at my local pool?

    Aquanatal classes are specifically tailored to pregnancy and post-natal 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.

 joining & participating in Aquanatal® classes FAQs

  • Register on-line and book your first class. We limit class numbers to ensure there is plenty of room for everyone and enough time for personal and informal contact between participants and the instructor. If you want to observe a class first to see if Aquanatal is right for you, you are most welcome to drop by. Please let Bel know in advance, so there’s time to have a chat. You may require clearance from your Midwife, GP or obstetrician before your first class.

  • Exercise during pregnancy is suitable and beneficial for most healthy women with an uncomplicated pregnancy, but there are some situations when it is not advisable. To ensure that exercise, even low-impact exercise such as Aquanatal, is safe for you and your baby, you may need formal clearance to exercise from your obstetrician, GP or Midwife before you can attend your first class. If you are not due for your next antenatal appointment for some time, please call Bel to discuss your individual circumstances.

  • Yes! This is because of the variable resistance of water, you are fully in control of how hard you work. The instructor will show you how to exercise at your preferred pace.

  • Yes. Previous participants have included sportswomen and runners. The instructor can advise you on how strenuously you should exercise at each stage of your pregnancy and how to get the most from your Aquanatal workout.

  • Absolutely, especially if you are used to exercising regularly. There are a few sports and particular types of exercises that are best avoided during pregnancy. Bel is happy to chat with you specifically about what type of exercise you would like to do and give you some guidance on what exercises you might choose to avoid whilst you are pregnant.

  • You can start Aquanatal classes with The Birth Bubble Aquanatal from early in your pregnancy, even in the first trimester providing you are well and healthy.

  • Unless your doctor advises otherwise, or there are other reasons that would make it unsafe for you to exercise, you can attend Aquanatal exercise classes right up until birth.

  • You can start exercising postnatally after your Midwife or Doctor has given you the OK at your 6 week check-up. If you’ve had a Caesarean, it’s advisable to wait at least eight to nine weeks, but check with your doctor.

  • Absolutely. Most exercises are performed in chest-height water. If you are a non-swimmer or only a weak swimmer, please let your Aquanatal Instructor know on your registration form and before each session. Familiarise yourself with the water depth of the different exercise areas and stay away from pool areas that are too deep for you.