Aqua Natal

Stay active, feel weightless, and prepare your body for birth.

Aqua natal is a specialized, pool-based exercise class explicitly designed for pregnant individuals. These sessions utilize the natural buoyancy of water to support your body weight, which relieves pressure on your joints and lower back while providing gentle muscle resistance. Classes typically combine low-impact cardio, strength toning, stretching, and pelvic floor exercises with dedicated relaxation techniques.

Aqua Natal Class Details:

Location: Get active @ Northfield

Day & Time: Wednesdays, 11:15 AM – 12:00 PM

Start Date: Wednesday 22nd July

Duration: 45 minutes

Pricing & Flexible Booking

Pregnancy doesn’t always follow a schedule, and we understand that. That is why we offer total flexibility.

Flexibility: Cancel at any time if your plans or medical needs change.

Cost: £34.00 per 4-week block

Good to know

You do not need to be a strong swimmer to join, as all exercises take place standing up in comfortable, chest-deep water.

Aqua natal is a fun and safe way to exercise your body and mind while you are pregnant.

Friendly and experienced instructors will guide you through a range of exercises, using the buoyancy of the water for support. Classes are suitable for all levels and abilities, and you can start at any point in your pregnancy.

What to bring

Your normal swimming costume should be fine in the early stages of pregnancy, but you may wish to purchase or borrow a pregnancy specific swimming costume as your bump starts to develop. Some women find wearing a sports bra under their costume offers them more support but is not a necessity. A plastic (non-glass) water bottle to keep poolside.

Aqua natal is a great way to have fun and meet other pregnant people.

It can also help you:

• Promotes relaxation, reduces stress, and provides a great opportunity to socialize with other mums-to-be.
• Improve your fitness 
• Control your blood pressure
• Improve the quality of your sleep
• Improve your mental health and mood
• Maintain a healthy weight while you are pregnant
• Improve your core stability, balance and coordination
• Reduce lower back pain and symptoms of SPD (Symphysis Pubis Dysfunction)
• Regular exposure to the pool can help your baby feel relaxed in the water after they are born.
• Hydrostatic pressure improves circulation and helps reduce swelling in the lower limbs.

How to swim safely in pregnancy

• Always inform your midwife or doctor of your intention to exercise during pregnancy.
• Eat little and often to maintain your energy levels, but no less than 30 minutes before entering the pool.
• Use the steps or a ladder to enter and exit the pool; twisting can stretch the stomach muscles and could lead to diastasis recti (separation of the stomach muscles) or increase the symptoms of pelvic girdle pain (PGP).
• Remember to warm up and cool down effectively, making sure you gently stretch out the muscles used during your session.
• Listen to your body. If it feels uncomfortable, either physically or mentally, take a break.
• Never hold your breath – remember to breathe deeply and continuously.
• Stand at a depth that’s not too deep and not too shallow – let the water just cover your chest.
• If you’re experiencing pelvic girdle pain, keep your feet hip-distance apart, avoid lifting your knees too high and make sure your toes are always pointing forwards.

How to book

You can book now online through our CoursePro portal. Click below to view available classes.

for further information to contact coachedprogrammes@sportaberdeen.co.uk