Week 10
Postnatal Foundations Online Exercise
Hello There!
This is our last week of the Foundation course and as a celebration we have put together a true ‘mums and bubs’ class. This week in the mat class Millie invites you to include your baby in the exercises. Your baby will be your weight, your challenge and your distraction! Perhaps wait for a time when baby wants to play to do this class.
Thank you for sharing this journey! We are honoured that you’ve joined us for 20-weeks of postnatal classes. As always, please get in touch if you have any questions. We have A’s for your Q’s and we’re always here to help :)
Standing Class
Equipment required: Resistance band, chair, towel, mat
Mat Class
Equipment required: Resistance band, towel/cushion, mat
This Week’s Spotlight
Get the lowdown.
Pelvic Floor Activation
There are three types of pelvic floor exercises that you should be practicing: maximal contractions, holds and quick flicks or “the knack”. Follow along with Nat in this video on how to perform each of these important exercises.
Four Point Kneel
This exercise creates movement in the spine as well as gentle strengthening in the pelvic floor and abdominal muscles by challenging the core while in the four point kneeling position. Increase the challenge in this position by adding arm circles, leg slides and leg/ arm extensions.
Move and Lengthen
Tight through the hips? Achey through the back? This quick class moves your upper body and stretches the lower body. It may be just what you need to stretch out after a long day (or night!).
Fitball Squat Class #2
Progressing on the basics from the first postnatal squat class, Millie leads you a little deeper into your squat. Despite the greater challenge, it’s essential that you keep your pelvic floor muscles engaged through the class, strengthening these muscles and protecting your pelvic organs.
We’ve got A’s for your Q’s
Have a question about this week’s class?
Not sure how to perform one of the exercises?
Or just want a good casserole recipe?
Message us!