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Frequently Asked Questions

About Embrace Aquanatal

When can I start Aquanatal™ classes?

Classes are suitable for mums to attend from 14 weeks of pregnancy and once you have a signed Medical Clearance Form from your Midwife or Doctor. You can continue classes as long as you like, even after your due date.

Do I need to go every week?

Doing some form of exercise at least three times a week is recommended. Read more about Exercise in Pregnancy Guidelines. If you’re feeling tired you will find that exercising will get your endorphins going and you will feel re-energised, and will sleep better. However, If you’re not feeling well, it’s okay to miss a class.

What happens if I book but can't make the class?

Please cancel or reschedule the class by using the link in the confirmation email. Please note that class fee is forfeited if you don’t reschedule. I’d love to know when you have your baby.  

When and where are Aquanatal™ classes held?

Fins Swim School, Unit 2, 35 Bradford Close Kotara, behind Officeworks.

How much does an Aquanatal™ class cost?

Your first class is free when you contact me. 

Bookings are then online for  $30 a class.   

Can I claim the cost of my Aquanatal™ classes?

Please check with your private health insurer. Some companies offer rebates to their members for Embrace Aquanatal™ classes as the instructor is a registered midwife.

Some helpful information about exercise in pregnancy

Pelvic Floor First – Exercise in pregnancy and aqua exercise info

Perinatal Anxiety & Depression Australia- Well-being and Self-care

The Pregnancy Centre -Pregnancy Exercise Guidelines

Royal Australian and New Zealand Association of Obstetricians and Gynaecologists (RANZCOG)- Exercise in Pregnancy Guidelines

Before your first class

What do I bring to my first class?

You’ll need to bring your signed Medical Clearance Form and also your Registration Form. Bring a plastic or aluminium water bottle, towel and wear non-slip shoes. In winter you will need extra warm clothes after class.

What should I expect from an Aquanatal™ class?

Each class will leave you rejuvenated and relaxed. First, we start with a warm up, to loosen muscles and avoid strains, followed by a 20 minute cardio workout. You can exercise as energetically as you like, as the buoyant nature of water prevents overloading, straining or jarring joints and protects your pelvic floor. Time for pelvic floor exercise is also included. Aqua dumbbells and noodles are used to strengthen and condition, and to build a strong core and promote balance. The exercises and mindful breathing will not only prepare you for labour, but for life!  At the end of each class there is time to relax and connect with your baby as you float weightlessly on two pool noodles.

Do I need to book ahead?


Class sizes are limited so they run effectively. All classes need to be booked and paid for online. Book here

What should I wear?

We want to create a body-positive space where every woman can feel good about her body. Wear swimwear you can comfortably exercise in. 

Should I eat before class or after class?

Please have a healthy snack 1-2 hours before class such as avocado on toast, cheese and biscuits, a banana or a serve of yoghurt.

After class you will feel very hungry, so when you get home it’s a good time to have a healthy meal. 

Parent and Baby Aquafit Class

What do I bring to my first class?

We need to make sure that you and your baby are fit and ready for exercise.

Please make sure you print off and fill in these forms and bring them with you to your first class.

PABA Readiness Questionaire

Post Natal Pelvic Floor Screening Check

Babies can attend from 6 weeks to 12 months of age. 
Please bring a swimming nappy.


What do I need to know about Parent and Baby Aqua (PABA)?

Parent & Baby Aquafit (PABA) class is a fun, low-impact 30 min exercise class to help you regain your pre-pregnancy shape, build strength and fitness, while bonding with your baby and meeting other parents. 

Babies can attend from 6 weeks to 12 months of age and must wear a swimming nappy.

Class runs for 30 mins and costs $20

You will need to bring some information with you to your first class. 
PABA Readiness Questionaire
Post Natal Pelvic Floor Screening Check

Contact me to arrange your first free class.

Are you ready to return to exercise after your baby's birth?

Check out these resources to check if there are any indicators that we need to be aware of.

Contact Embrace Aquanatal™

0481 184 761



FinS Swim School

Unit 2, 35 Northcott Dr Kotara

© Embrace Aquanatal ™  2019. All Rights Reserved.
ABN 749 893 59905