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 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-dumbells 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 Sydney Aquanatal® classes are run by a qualified and experienced midwife. Nobody understands you and your needs better at this special time.

How is Aquanatal different from aquarobics 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.

I have a different question!

Please go to the ‘Contact’ page and send me a message.

What do I need to do before attending my first class?

You must obtain medical clearance to exercise from your midwife, GP, or obstetrician. 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 Donna know in advance, so there’s time to have a chat.

Why & when do I need my doctor's consent?

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 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 Donna to discuss your individual circumstances.

I'm not very fit: is Aquanatal suitable for me?

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.

I exercise a lot: is Aquanatal suitable for me?

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.

Can I combine Aquanatal with other exercise?

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. Donna 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.

How soon can I start Aquanatal exercise?

You can start Aquanatal classes with Sydney Aquanatal anytime after the 12th week of pregnancy.

How long can I do Aquanatal for?

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.

How soon can I start Aquanatal again after the birth?

You can start exercising post-natally after your 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.

Can I do Aquanatal if I can’t swim?

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.

I have a different question!

Please go to the 'Contact' page and send me a message.

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?

Casual Class: $35 only available if there is space in a class

5-Class pass: 5 sessions for $150 - Valid for 5 weeks

10-Class pass: 10 sessions for $280 - Valid 3 months

20-Class Pass: 20 sessions for $495 - Flexible

There is a $15 membership fee payable for Austgrade Pool. This is a once only family membership which will be valid for your children to attend swimming classes at Austgrade. This Austgrade fee is normally $39, however discounted for Aquanatal families. Please add this fee onto your Mascot class payment and I will forward the payment onto Austgrade pool.

Can I attend any Sydney Aquanatal® class?

A Sydney Aquanatal class pass is flexible between all classes at the Mascot location. Bookings with the other Aquanatal providers such as Amy in Kirrawee and Shani in Seven Hills, are specific to their classes.

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 2hrs 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 post-natally.

We do not offer refunds for any pre-paid classes not taken.

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.

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 Donna with suggestions.

I don't live in Sydney, do you run classes in other locations?

Yes! We have classes running in Newcastle and Canberra.

I have a different question!

Please go to the ‘Contact’ page and send me a message.