Week 9

Postnatal Beginner Online Exercise

 

Hello There!

After nine months of some pretty serious food restrictions, it’s likely that you are glad to be enjoying all of your favorite foods and beverages again (hello sushi and red wine!). Alcohol is one consumable you need to be cautious of if you’re breastfeeding. While it does enter your breast milk, it’s in small amounts, and research shows that moderate drinking (no more than two drinks per day) is fine. If you do want to have an alcoholic drink, you can download the free Feed Safe app which will help you calculate when the alcohol is out of your breastmilk. 

Perhaps no wine while doing our exercise classes though? Once you’ve watched the spotlights then grab your water, towel and mat, turn on the music, and let’s get started...

 
 

Standing Class

Mat Class

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.

Toy Soldier

This exercise is a real winner and can be done in sitting, standing, kneeling and lying. The focus is on maintaining your neutral position throughout the exercise and the benefits are improved strength and coordination of abdominal and pelvic floor muscles.

Standing Stretch Class

Join Millie for the standing stretch class, great in the first and second trimester. This stretch works perfectly at the end of the standing class. Once you are entering the third trimester, or if you have pelvic pain, then try the other stretch classes.

 

FitBall Posture and Mobility #2

Grab your fitball and your resistance band and join MIllie for a core work out on the ball. We work the midline, mobilise, open and strengthen. Don’t forget that this class is stored on our resources page so you can access it any time

 

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!