Week 11

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: lime. Baby has nearly doubled in size this week, and all their major organs are now in place! 

You may be experiencing constipation and increased gas. This is due to increased levels of the hormone progesterone, causing the smooth muscle of the bowel to relax, and your growing baby putting pressure on the bowels. 

Watch the education video with Brielle, an accredited Dietician with a focus on the perinatal period, to get more information about constipation during pregnancy. Also, watch the section on 'good bladder and bowel habits’ in the prenatal education class with Natalie, if you haven’t already.

 
 

Standing Class

Equipment required: Resistance band, chair, mat, towel

Mat Class

Equipment required: Towel/cushion, mat

This Week’s Spotlight

Get the lowdown.

 
 

Arm Circles/Pulses

Arm circles and pulses will challenge your core and postural strength and stability. If you are finding arms out in front too difficult, start with your arms out to the side. The faster you go, the more control is required.

Four Point Kneeling

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. If you experience any pelvic girdle pain then just extend through the arms.

Stretch Mat Class

Join MIllie in a full body stretch. This class complements the mat class so well. This class is safe throughout your pregnancy, providing you don’t have pelvic pain. If you have pelvic pain you may want to try out Stretching with Pelvic Pain. Don’t forget that this class is stored on our resources page so you can access it any time.

 

Constipation During Pregnancy

Constipation in pregnancy is common due to the hormonal and dietary changes that occur. Our lovely dietician, Brielle, discusses why it is important to maintain a healthy bowel and how you can best manage constipation during pregnancy.

 
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Download the PDF.

Still unsure of what to do to achieve optimal bowels? To make it easy, we have summarised everything into a downloadable PDF. Click the button below to download your copy of our Setting a Bowel Routine handout.

Download It

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!