Pregnancy gymnastics

Synonyms in a broader sense

Birth preparation course, pregnancy swimming, aqua aerobics


The term “pregnancy gymnastics” means special exercises that strengthen the mother-to-be's body and thus effectively alleviate pregnancy symptoms.
The term pregnancy gymnastics also includes special courses that are used to prepare for the birth.

What are the benefits of pregnancy gymnastics?

In the course of pregnancy, expectant mothers undergo a number of physical changes.
Above all, extensive changes in the hormonal balance affect almost every metabolic pathway. In addition, the anatomical relationships of individual joints are influenced in the course of the hormonal change.
The main reason for this is the loosening of the ligaments induced by various pregnancy hormones.

In the area of ​​the uterus, this loosening is of essential importance for the further pregnancy.
However, the influence of the responsible hormones cannot be limited locally to the uterine region.

For this reason, the ligaments that are supposed to support individual joints and the spine are becoming increasingly loose.
As a result, women can experience painful joints and discomfort in the spine area even in early pregnancy.

These complaints usually increase significantly in intensity as the child grows and naturally gains weight.
Especially in the last trimester of pregnancy, almost every expectant mother suffers at least occasionally from severe back and / or joint pain. Due to the constantly increasing abdominal girth, pregnant women mainly experience severe pain in the lumbar spine area.

However, excessive physical exertion during pregnancy can become problematic and some sports may no longer be practiced at all due to the high risk of injury. Light to moderate physical exertion, on the other hand, can be beneficial both for the well-being of the expectant mother during pregnancy and for the later birth.

For this reason, women should, if possible, start taking part in special pregnancy exercises regularly in the first trimester of pregnancy. The field of pregnancy gymnastics includes a variety of possible sporting activities. Depending on their preference, expectant mothers can take part in pregnancy gymnastics courses in the swimming pool or in traditional pregnancy gymnastics. In addition, the so-called pregnancy yoga is an ideal way to strengthen the body and at the same time alleviate the typical pregnancy symptoms.

Read more about this: Courses for pregnant women

Types of pregnancy gymnastics

Many pregnancy symptoms can be effectively alleviated by starting targeted pregnancy exercises at an early stage.
The symptoms can be counteracted in different ways. For this reason, expectant mothers should find out which type of pregnancy exercise is particularly useful at the current stage of pregnancy.

As a rule, the attending gynecologist (gynecologist) help to find a suitable course close to where you live.

Read more about the topic: Yoga during pregnancy

Pregnant swimming

Especially in early pregnancy, the so-called pregnant swimming (synonym: Aqua aerobics) as a particularly popular form of pregnancy gymnastics.

The main reason for this is the fact that the expectant mother's body is effectively trained during the exercise units.
At the same time, there is also no significant overloading of the already strained joints.

In addition, aqua gymnastics is a particularly suitable form of pregnancy gymnastics during early pregnancy because all of the muscles can relax in the water. By using various aids, the relaxation of individual muscle groups can be used to effectively train other muscles. Since with this form of pregnancy gymnastics, only individual muscles or muscle groups are used, the body of the expectant mother is not excessively stressed.

Please also read our article on this: Aqua aerobics for pregnant women

This variant of pregnancy gymnastics can therefore help to effectively alleviate existing pregnancy symptoms after just a few training units.

However, pregnant swimming is not only used to alleviate early pregnancy symptoms.
During the last trimester of pregnancy, the muscles can also be prepared for the upcoming birth through regular training.

Traditional pregnancy gymnastics

The term "traditional pregnancy gymnastics" means one moderate physical exertionthat both the Strengthening the muscles, as well as the Relaxation of the expectant mother serves. Traditional pregnancy gymnastics usually includes various exercises from the field of conventional gymnastics and the yoga. With the help of traditional pregnancy exercises, many of the typical pregnancy symptoms can be effectively alleviated. Especially a targeted one Strengthening the pelvic floor and back muscles can already be useful in the first trimester of pregnancy. At the latest by the beginning of the second trimester of pregnancy, expectant mothers should start doing at least light physical activity.

Traditional pregnancy gymnastics includes a multitude of different exercises and therefore suits almost every expectant mother. When choosing the most suitable form of traditional pregnancy gymnastics, however, it is also necessary to consider the stage of pregnancy in which the expectant mother is. During exercises in Prone and supine position within the Early pregnancy can still be carried out without any problems, the training should be changed at the latest at the beginning of the 16th week of pregnancy. From the 16th week of pregnancy should Exercises in the prone or supine position also in the course of traditional pregnancy gymnastics fail become.

Next to the soothing effect on most skeletal pregnancy symptoms and the Strengthening the main muscle groupsRegular performance of traditional pregnancy exercises can also benefit have a positive effect on the cardiovascular system. For this reason, traditional pregnancy gymnastics should begin for expectant mothers who are under strong Circulatory problems and dizziness suffer, makes sense within the first trimester of pregnancy. In addition, you can various stretching exercises, which are carried out as part of traditional pregnancy exercises, help Strengthen connective tissue.

In general, it can be assumed that most forms of traditional pregnancy gymnastics can also be performed by high-risk pregnant women, for example women who are expecting triplets, without any problems until delivery. Nevertheless, the attending gynecologist should be consulted before starting a corresponding course.

Pregnancy gymnastics as part of the birth preparation course

Pregnancy gymnastics is usually offered in an independent course during the first two stages of pregnancy.
Especially towards the end of pregnancy (in the last trimester of pregnancy), traditional pregnancy exercises can often be carried out together with the so-called birth preparation course.

However, expectant mothers should note that not every birth preparation course includes appropriate exercises. For this reason, the pregnant woman should get an overview of which courses are offered in the area and what these courses include before starting the birth preparation course.

In general, however, traditional pregnancy gymnastics with exercises to stabilize the pelvic floor and back muscles is completely sufficient up to the completion of the 27th week of pregnancy.

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Participation in a birth preparation course that includes gymnastic exercises generally only makes sense between the 28th and 30th week of pregnancy. An optimal birth preparation course includes both physical and mental preparation for childbirth, as well as preparation for parenthood.

The course usually begins with a variety of breathing exercises that should help relieve pain during childbirth. This is followed by relaxation exercises that are supposed to improve the body feeling.

If the birth preparation course includes exercises from the field of pregnancy gymnastics, fitness exercises follow to strengthen the back and pelvic floor muscles.
In order to achieve noticeable success, these exercises should also be performed at home at regular intervals. Experts recommend that you plan your participation in an appropriate course in such a way that the birth preparation ends around three to four weeks before the expected due date.
Since birth preparation courses with integrated pregnancy gymnastics are particularly popular and are therefore often fully booked early, the expectant mother should deal with this topic in good time.

Registration for a birth preparation course with integrated pregnancy gymnastics should not be postponed for too long and should be made by the 20th week of pregnancy at the latest. Both the treating gynecologist and the supervising midwife can usually provide information about the local course offers.

Read more on the subject at: Birth preparation course, yoga for pregnant women, pelvic floor training for pregnant women


The cost of a course in pregnancy exercises varies from city to city vary significantly.
In addition, the cost of the exercise units depends on the particular form of pregnancy exercise.

Traditional pregnancy exercises are usually done in several individual lessons over a period of approximately five to six weeks carried out.
Per course costs between 50 and 90 euros be expected. However, the cost of pregnancy exercises will be not always from the statutory health insurance accepted. The private insurance carriers are not forced to bear the cost of pregnancy gymnastics either.

In many cases must be the expectant mothers pay for all costs yourself. Some of the statutory health insurances have agreed to fully cover the costs of pregnancy exercises. Other statutory insurance providers assume at least part of the total costs. Expectant mothers who are privately insured should definitely discuss possible reimbursement of costs with the insurance company before starting pregnancy exercises. In some cases, private insurances grant at least a portion of the course fees as a goodwill gesture. In addition, the costs for a birth preparation course with integrated pregnancy gymnastics are always covered by the statutory health insurance companies.

It is completely irrelevant whether it is a pure birth preparation course for expectant mothers or a so-called one Partner course acts. With the usual partner courses, however, it must be noted that the statutory health insurance companies only cover the cost of the expectant mother. The costs for the partner, however, must be paid independently. These are usually between fifty and one hundred and fifty euros.

At privately insured women It should be remembered that the assumption of costs for the Birth preparation course with integrated pregnancy gymnastics before the start of the course must be discussed with the respective insurance carrier. Not every private health insurance company is willing to cover the entire cost of the course. As a rule, however, at least a large part of the costs incurred is borne by those with private insurance.