Aqua Aerobics is particularly effective for the natal & post natal woman as it offers a wide range of therapeutic and health benefits without the hard impact of land exercise. (Post Natal= 6 weeks – 3 months, depending upon birth).  Regardless of an individual’s current fitness level, Aqua aerobics allows for each workout plan to be personalised by changing the speed, intensity or amount of rest based on their needs. It is ideal for cross-training workouts, simple to advanced fitness workouts and as an aid to recovery from injury or management of chronic conditions.

Aqua natal exercise combines the therapeutic properties of the water with unique techniques and moves to work the whole body in a holistic manor. In comparison to land exercise, it is far safer for mother and foetus to exercise in the water. Furthermore, continuing activity and exercising once the baby is born has many benefits including reducing the chance of developing post natal depression and stress relief.

Current recommendations on physical activity for expectant mothers aim to reduce issues such as obesity, diabetes and other health concerns. Pregnant women who are already active should be encouraged to maintain their physical activity levels.

Women who were not active before their pregnancy should avoid intense exercise, such as running, jogging and begin with 10 minutes of moderate exercise then gradually increase towards 150 minutes spread throughout the week.

Course Details

This Aqua Natal online course consists of a combination of video presentations with a manual (13.5 hours) and multiple choice quizzes.

There are 5 modules which are broken down into:

Module 1) Anatomy & physiology of each trimester, organs & systems, pregnancy related conditions, and hormones

Module 2) Changing body shape, mental health, nutrient & hydration during pregnancy.

Module 3) Muscular (including diastasis recti and pelvic floor), posture and fascial adaptions during pregnancy

Module 4) Birthing, IVF, miscarriage, stillbirth and risk assessments

Module 5a) The aquatic environment, properties of water, physiological properties, and physical activities recommendations

Module 5b) The aquatic basic moves, moves & exercises adaptions during the trimesters, class workout design and equipment

Module 5c) ACOG guidelines, health & safety and contraindications

The pre-requisite of this course is aqua instructor/swimming instructor/GYM

Once booked on to the Aqua Natal online course you may begin your education/learning, consisting of a combination of video presentations with a manual (13.5 hours) and multiple choice quizzes. There will be two 20-45 minutes live video calls/phone calls with an A.R.E.A. tutor, with any additional help if required or for any learning difficulties.
An assessment of a lesson plan and a video submission of teaching the lesson is required to demonstrate competency
18 – 24 months to complete

  • 13.5 hours of online learning
  • Seven online multiple choice quizzes. Each quiz contains 15 questions, taking 30-45 minutes
  • Practical assessment required to be sent in
  • 2 phone/ zoom calls
  • Facebook support group
  • Once completed and assessed a CPD certificate in Aqua Natal will be sent

Bumps and Lumps is an Aqua Natal Franchise in association with A.R.E.A.

Upon successful completion of the course you will become an ‘Approved Practitioner/ Instructor’ and can become part of the Bumps and Lumps team and franchise. This includes:

  • Free directory listing on the website
  • A Bumps & Lumps logo for your literature
  • Flyers
  • 2 x live/in person yearly updates, up-skill sessions (theory and practical)
  • Support if you need help or advice with a client/attendee

Benefits of Aqua Natal

Improves ability to cope with the stress of delivery
Quicker post-natal recovery
Reduced risk for medical conditions
Decreases pregnancy tiredness
Helps with regular bowel movement
Prepares body for demand of labour
Helps maintain constant blood glucose levels
Assists venous return which also helps alleviate oedema
Increases blood flow & oxygen up-take to both mother & baby
Helps reduce pregnancy-associated long-term memory impairment
Increases cardiovascular strength
Increases muscular strength & endurance
Improves pregnancy posture
Reduces back ache
Social aspect of the class
Mental health benefits – for pre & post-natal
Less fat on baby