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Chelsea at Crunch Gym

Forty Weeks of Fitness!

Chelsea, our pregnancy fitness expert, is a certified personal trainer at Crunch gym in San Francisco, California. She gave birth to her daughter, Madeira Re, in July 2006. Read more

Prenatal Water Workouts

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Strengthening Moves

  • Stand in the shallow end of the pool facing the stairs. Step up onto the lowest step, and then back down. Repeat 10 times, slowly, leading with your right leg; then 10 times leading with your left leg. Turn sideways so the steps are on your right and step up, leading with your right leg, 10 times. Turn so the steps are on your left and repeat with your left leg. Finally, turn so the steps are behind you and step up backwards 10 times, leading with the right leg and 10 times leading with your left leg. Hold on to the bar or side of the pool for balance if necessary, but don't pull yourself up with your arms.

  • Hold a kick board in front of you with both hands so it's up on one end and immersed halfway in the water. Walk from one side of the pool to the other while pushing the kickboard in front of you and concentrate on keeping the board straight. Turn around and walk back to the starting position, zig-zagging the board in front of you.

  • Stand with your back to the side of the pool, holding onto the rim with your elbows. Keeping your knees straight, slowly bring both legs up to a 90-degree angle in front of you and hold it for ten seconds while exhaling slowly. Then bend at the knee to bring your legs down, and repeat as many times as your fitness level allows. Be careful to keep your back straight throughout this exercise.

Be sure to drink plenty of water while you are exercising in the water, even though you may not feel like you are sweating, and never jump or dive into the pool. If you are in an outside pool, be sure to apply plenty of sunscreen and avoid the hottest times of the day (between 10 a.m. and 3 p.m.).

As with all forms of exercise during pregnancy, be sure to check with your doctor before you start, and remember to take it easy. Don't expect to keep your pre-pregnancy pace, and stop immediately if you experience fatigue or dizziness, headache or cramping. Call your doctor if you notice any vaginal bleeding, contractions, unusual absence of fetal movements (although your baby is naturally quieter when you are most active), blurred vision, or difficulty walking.

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