Physical exercises tailored for women, both on land and in water, serve as a cornerstone for maintaining a healthy body, mind, and spirit. These activities are not only a proactive approach to women's health but also an essential preparation for a healthy pregnancy and the nurturing of a healthy future generation. The wellness of a nation's citizens, rooted significantly in women's health before, during, and after pregnancy, is pivotal.

It ensures the birth of robust, healthy children poised to become the foundational pillars of society and bolster the national economy. The progression of fetal development is intricately linked to physiological adjustments in the woman's body, necessitating movement that enhances both maternal and fetal health and strength without risking harm. In this context, a series of exercises and a comprehensive training program are presented. This program includes guidance beneficial to faculty members, students of physical sciences, fitness trainers, and women throughout the nine months of pregnancy and the postpartum period. It is supplemented with illustrations showcasing correct practice techniques alongside cautions against improper exercise movements.