Week 12
Prenatal Online Exercise
Hello There!
At this stage in your pregnancy..
Baby size: large plum. Baby's bones are changing from being soft and flexible cartilage to hardening and being mostly bone.
Your tiredness and morning sickness may be starting to subside. However, around 15% of women continue to experience nausea and or vomiting until 20 weeks of pregnancy, or longer.
Emotional roller coaster anyone? Crying one minute, laughing hysterically the next? This is pretty common in the first trimester with the massive hormonal changes occurring. It tends to settle down in the second trimester, but often returns in the third.
During pregnancy you really want to prioritise pelvic floor and deep abdominals to build core stability, assist good posture and healthy movement.
Standing Class
Equipment required: Mat, towel
Mat Class
Equipment required: Mat, towel
This Week’s Spotlight
Get the lowdown.
Squat
A squat is a great functional movement that helps to strengthen your lower limbs. Nat will take you through how to get the best squat technique, along with when you should activate your pelvic floor through the movement.
Abdominal Activation
Abdominal activation is necessary to stabilise through the midline when performing a challenging core exercise, however, it can feel tricky to just turn on the deep abdominals. We go through different cues that can help turn those muscles on. We then engage the abdominals as much as we are able, then just 50%. We do the same thing imagining the belly is an elevator.
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 Squat Class #1
Join Millie to work the thighs and buttocks, maintaining strength and stability around the pelvis. 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!