Run by Clare, an experienced Midwife and qualified Aquanatal® instructor, the 55-minute low-impact classes take place in a heated swimming pool in Brookvale (Northern Beaches, Sydney). Classes focus on cardio, strengthening, core, balance, pelvic floor, relaxation, birth preparation – as well as a good dose of fun!

Classes begin 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 will be encouraged to work at your own pace; whether that be a full work out or a gentle fitness session. We use a variety of floats and noodles and all the equipment you need is provided.

You will also benefit from a mix of birth preparation exercises, active birth tips, breathing and relaxation. Many of these topics are also beneficial if you are planning a caesarean section birth. You will meet other expectant mums from the local area and Clare can answer any questions you may have (you will need to speak to your healthcare provider for specific medical advice).

Classes are generally on Tuesdays at 12.30pm* and 7pm. Occasionally they may change if Clare is away or the pool is closed, the booking page is always updated with the correct class dates well in advance.

*All 12.30pm classes are currently on hold for Nov & Dec, women are preferring to attend the evening classes for now so these will continue to run (max 12 participants so book early to avoid missing out). If you can only attend at 12.30pm, please let me know and I can look into opening these classes up again.

Classes are held at NS Swim School, 9B Green Street, Brookvale.

The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) recommend that in pregnancy, women participate in a moderate level of exercise (aerobic and strengthening) for at least 30 minutes every day. RANZCOG also recommends regular pelvic floor exercises and encourages swimming and other water-based activities. After birth, RANZCOG recommends women resume exercise when they are physically ready as this varies for each woman depending on her labour, birth and recovery. Pelvic floor exercises are strongly recommended if a woman is able in the days after birth and continued as gentle exercise resumes for most women by 6 weeks.

Regardless of how fit or toned you were in pregnancy, it is your pelvic floor, back and pelvis that you need to protect after birth. Returning to sport or high-impact exercise before these areas have recovered after the birth can cause immediate or future problems, including prolapse, incontinence or back pain. Aquanatal® classes are low-impact and perfectly suited to postnatal exercise if you want to return to the gym or sport. Read more about how to exercise safely after birth here.

Labour Loot Aquanatal® classes incorporate all of these recommendations.

There are many benefits from regular exercise during pregnancy including lower blood pressure, reduced risk of gestational diabetes, prevention of excessive weight gain and regular, low-impact exercise (like Aquanatal® classes) reduces the risk of preeclampsia. There is no evidence that regular exercise in a healthy pregnancy causes any harm to a woman or her baby.

The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) report that swimming and water-based activitie (like Aquanatal® classes) are more comfortable than other land-based exercises in the latter stages of pregnancy due to the weight-supported nature of water-based activities. RANZCOG also report that water-based activities may provide benefits for oedema (swelling) as the body redistributes extravascular fluid with immersion. The pool temperature is checked three times a day by NS Swim School pool management and sits between 30.5–31.5°C. RANZCOG guidelines recommend the temperature for water immersion in pregnancy should not exceed 33.4°C.

Read the guidelies and evidence here.

• Increase your level of stamina and fitness, which might then help you achieve a shorter, more active labour.

• Regular pelvic floor exercises are recommended in pregnancy and after birth. The exercises in Aquanatal® classes help prepare your pelvic floor muscles for labour and will help prevent persistent incontinence during pregnancy and after birth.

• Aquanatal® classes have also been shown to relieve back pain, swelling and many other discomforts of pregnancy.

• Reduce the risk of hypertensive disorders of pregnancy with regular exercise (commenced in early pregnancy).

• Reduce the risk of gestational diabetes.

• Prevention of excessive weight gain.

• Due to improved strength and stamina, Aquanatal® classes may also help with recovery after birth.

Read evidence about physical benefits here.

The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) report that swimming and water-based activities (like Aquanatal® classes) are more comfortable than other land-based exercises in the latter stages of pregnancy due to the weight-supported nature of water-based activities. RANZCOG also report that water-based activities may provide benefits for oedema (swelling) as the body redistributes extravascular fluid with immersion.

• Exercise releases feel-good endorphins that can help alleviate antenatal and postnatal depression.

• Boost your mood and energy, immersing yourself in water can have a calming effect on your mind and reduce stress.

• Social – meeting other local 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 night’s sleep on the days they attend a class.

• Enjoy an hour to yourself to focus on you and your pregnancy.

Read evidence about emotional benefits here.

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

Evidence shows the benefits of pelvic floor muscle exercises include:

• Improved control over bladder and bowel function.

• Reduced risk of prolapse (ie 'sagging' of internal organs).

• Better recovery from birth and surgery.

• Increased sexual sensation.

• Increased social confidence and quality of life.

Returning to exercise after birth has many health benefits:

• Boost energy levels.

• Boost your mood and reduce symptoms of postnatal depression; getting out of the house and being social.

• Promote weight loss.

• Restore muscle strength.

• Strengthen and tone pelvic floor and abdominal muscles.

• Improve cardiovascular health.

Regardless of how fit or toned you were in pregnancy, it is your pelvic floor, back and pelvis that you need to protect after birth. Returning to sport or high-impact exercise before these areas have recovered after the birth can cause immediate or future problems, including prolapse, incontinence or back pain. Aquanatal® classes are low-impact and perfectly suited to postnatal exercise if you want to return to the gym or sport. Read more about how to exercise safely after birth here.

Yes, especially if you are used to exercising regularly. You might find the gym or other exercise classes become difficult in third trimester but want to maintain your fitness so you can resume your gym classes after birth, Aquanatal® can help you achieve that.

Aquanatal® exercise classes utilise 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 helping to protect 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.

• 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 feeling of weightlessness that water can provide. All Labour Loot Aquanatal® classes are run by Clare; a qualified and experienced Midwife (and mum of three) giving you peace of mind. Watch this great video from Mater Mothers Queensland about aqua classes in pregnancy (starts at the 2 minute 14 second mark).

Aquanatal® classes are specifically tailored to pregnancy and postnatal recovery. This means that all exercises are appropriate and safe. 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 Clare, an experienced Midwife, mum and qualified Aquanatal® instructor. Aquanatal® is safer and more appropriate to your needs than a standard aqua aerobics class and all participants are pregnant or have birthed recently. Aquanatal® classes do not use buoyancy belts as seen in other standard deep water aqua classes; these are not appropriate or safe for pregnant women.

Clare is a Northern Beaches experienced Midwife, mum and qualified Aquanatal® instructor. Trained by Aquanatal® Australia who specifically train in pregnancy and postnatal exercise, the course is endorsed for CPD by the Australian College of Midwives. Clare also holds a Masters in Midwifery, current First Aid and CPR certificates and has a passion for swimming. Clare participated in pregnancy aqua classes herself when she was pregnant and thoroughly enjoyed them.