FAQs

ABOUT LABOUR LOOT AQUANATAL® CLASSES

  • 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).

  • 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.

  • All women participating in Labour Loot Aquanatal® classes are required to obtain medical clearance from their midwife, obstetrician or GP using the Medical Clearance Form prior to commencing classes in pregnancy and again prior to commencing classes after birth.

    All women are also required to complete the Registration Form prior to commencing classes in pregnancy and again prior to commencing classes after birth.

    You can book into classes before submitting these two forms, however, both forms must be received by Labour Loot Aquanatal® prior to attending your first class or you will be unable to participate.

  • Exercise during pregnancy and after birth is encouraged, 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 a medical clearance form completed by your midwife, obstetrician or GP before you can attend your first class. This is an insurance requirement for Labour Loot Aquanatal®.

  • In pregnancy, you can start classes anytime as long as you are feeling well (ideally after a dating ultrasound to confirm the pregnancy) and continue right up until labour/birth.

    After birth, you can resume/start classes from 6 weeks after birth (from 8 weeks after birth if you had a caesarean section or complication eg 3rd or 4th degree tear, wound infection).

  • For some women, Aquanatal® classes may not be suitable as there are some reasons not to attend classes. These include (but are not limited to) if you:

    • Are at increased risk of premature labour (ruptured your membranes/your waters have broken, premature contractions, cervical stitch in place or shortened cervical length).

    • Are experiencing bleeding.

    • Have been diagnosed with placenta previa or pre-eclampsia.

    • Have been told there is evidence of intrauterine growth restriction (IUGR) of your baby.

    • Are pregnant with three or more babies.

    • Have poorly controlled diabetes, asthma, anaemia, hypertension or thyroid disease.

    • Have a cervical stitch in place or a shortened cervix.

    • Have been diagnosed with other serious cardiovascular, respiratory or systemic disorder.

    • Have been advised by your care provider that it is not/no longer safe to exercise or be in water immersion.

    Please discuss the safety of Aquanatal® classes for you with your midwife, obstetrician or GP prior to attending classes as every woman should have an individualised discussion with their care provider.

    As per NSW Health guidelines, anyone who has experienced diarrhoea in the past two weeks should not swim in pools to avoid contamination and infection of others.

  • Classes run for 55 minutes and start with a warm-up to loosen muscles and avoid strains, followed by a cardio section, resistance exercises and pelvic floor exercises.

  • From 6 weeks after birth (from 8 weeks if you had a caesarean section or complication eg 3rd or 4th degree tear, wound infection). You will see your GP or obstetrician 6 weeks after birth for a physical check-up. Take the Medical Clearance Form to that appointment and if they feel you are physically able to resume/start Aquanatal® classes, they can sign the form for you.

    Please note, classes are for women/participants only so everyone can feel relaxed in the privacy and peace of our space. There are no childcare facilities on site or anywhere for someone to sit with your baby/child that would not affect the class, so please seek help from your partner/family/friends to mind your little one(s) when you are ready to leave them for a short period to attend classes.

  • A normal swimsuit is fine, although as your pregnancy progresses you may wish to purchase a maternity swimsuit or wear a two-piece. You can also wear board shorts and a t-shirt or rash vest if you prefer. Wear whatever you feel comfortable in! You may prefer to wear a sports bra under your swimsuit for extra support, this is especially important for breastfeeding women. Please wear suitable non-slip shoes and walk slowly around the pool deck.

    Apart from swimwear and a towel, please bring a large bottle of water (no glass) to have by the side of the pool. You may prefer to bring a light snack for before or after class, but please do not consume food around the pool deck. All the pool equipment you will need for the classes are provided.

  • Class numbers are limited to 12 participants to ensure there is plenty of room in the pool for everyone and enough time for personal and informal contact between participants and Clare, the instructor.

  • No. The pool is for our private use, there are no other classes running at the same time and no spectators or children are able to attend. I’ve designed these classes for women only so you can feel relaxed in the privacy of our space.

  • The classes will be held at NS Swim School at 9B Green Street, Brookvale. NS Swim School is in a convenient location on the Northern Beaches: close to coffee shops, across the road from the Green Street iGrocer, a short walk to Westfield Warringah Mall and not far from many bus routes on Pittwater Road.

    NS Swim School is offering all Labour Loot Aquanatal® participants 20% off your first term booking into parent and child classes at NS Swim School.

    NS Swim School also offers further discounts if you introduce new families to their programs. To learn more about NS Swim School and their classes, visit their website, follow them on Instagram or call the NS Swim School team on 9907 4637.

  • All Labour Loot Aquanatal® participants also receive:

JOINING & PARTICIPATING IN CLASSES

  • You can book into classes here.

  • $35 casual class bookings

    $150 for a 5 Class Pack (save $5 per class; expires 12 months after purchase)

    $280 for a 10 Class Pack (save $7 per class; expires 12 months after purchase)

  • Yes. Class numbers are limited to 12 participants to ensure there is plenty of room in the pool for everyone and enough time for personal and informal contact between participants and Clare, the instructor. The booking system displays how many places are available in each class. If a class is full and you would like to be waitlisted, please SMS Clare on 0410 332 917 the date/time of the class you want to attend and if someone cancels, Clare can SMS you so you can go online and book.

  • Life gets busy, pregnancy and babies are unpredictable, I totally understand! I have a flexible cancellation policy detailed here.

  • No. All Labour Loot Aquanatal® classes purchased by you are for you to attend only.

BOOKINGS

  • Absolutely. The water depth across the entire length of the pool is 1.2m so you will be able to stand all the time, but it is also deep enough that you can mobilise in the water with pool noodles as part of the exercises. Our heads stay above water during the class and your belly is covered by the warm water. If you are a non-swimmer or a weak swimmer, please let Clare know prior to entering the pool at each class.

  • It sure is! Due to the variable resistance of water, you are in full in control of how hard you work. Clare will encourage you to work at your own pace; whether that be a full work out or a gentle fitness session.

  • So warm! 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

  • Yes. NS Swim School has several bathrooms, showers and changing rooms available for your use before/after class. Heaters are on in winter and the roller doors bring in fresh air in summer. Your belongings are safe pool-side as we have exclusive use of the pool.

  • Yes. NS Swim School has 7 parking spaces on-site and there is plenty of street parking along Green Street, Brookvale. You could also park at Westfield Warringah Mall, it’s just a short walk up Green Street to NS Swim School.

  • No. I’ve designed the Labour Loot Aquanatal® classes for women/participants only so everyone can feel relaxed in the privacy and peace of our space. There are no childcare facilities on site or anywhere for someone to sit with your baby/child that would not affect the class, so please seek help from your partner/family/friends to mind your little one(s) when you are ready to leave them for a short period to attend classes.

  • Possibly. Depending on your level of cover and who your health insurer is, these classes may be claimable against your insurance (give them a call to check). I am working on this and will update this web page with more details when I know more.

  • Yes. There are other Aquanatal® classes running in Sydney and Canberra, have a look at the Sydney Aquanatal® website for details.

  • If your home pool is suitable for Aquanatal® exercise (size, depth, water temperature, etc.), I can run a one-off or regular private class for you and your family/friends. Contact Clare to discuss.

  • Follow Labour Loot Aquanatal® on Instagram!

    All participants are asked if they want to join the Labour Loot Aquanatal® WhatsApp group when they complete the Registration Form. This group chat is used by participants to connect with each other, share news of their baby's arrival (if they want to) and ask questions. Clare uses it to make any class announcements (if urgent or personal, you will be contacted directly by Clare).

OTHER FAQS

I have a different question

Contact Clare on 0410 332 917 or email info@labourloot.com.au.

All Labour Loot Aquanatal® participants will receive a $5 discount on a TENS machine hire or a $10 discount off a Birth Box from Labour Loot.

Labour Loot also stocks Partum Panties disposable undies, Original Silverette® Nursing Cups, birth/acupressure combs, Clary Sage oil, heat patches that last 12 hours for ealry labour and after birth cramps, perineal ice packs and more.

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Follow Labour Loot on Instagram: @labour_loot