Week 13
Prenatal Online Exercise
Hello There!
At this stage in your pregnancy..
Baby size: lemon. Baby's eyes are forming but still closed, baby’s gag reflex now begins to function and baby’s head is half the size of their crown-to-rump length.
This week marks the end of the 1st trimester and the beginning of the 2nd trimester. It may be around this time in your pregnancy that you will be considering letting your workplace know that you are pregnant. Many people choose to let people know around the start of the second trimester as the rate of miscarriage drops significantly and things are starting to get more real. Hopefully letting your workplace know your exciting news will be a little weight off your shoulders. It may be worth looking into a getting a workstation assessment in order to ensure each part of your workstation is optimised for your specific needs. If you have a standing job, you may be able to discuss strategies with your boss which will allow you to sit and rest for periods of the day.
If you haven’t found the time to watch the Pelvic Floor video with Natalie, we’ve attached it below as a little reminder ;) Take the time to understand these amazing muscles and their function, and why they are so important.
Standing Class
Equipment required: Resistance band, chair, mat, towel
Mat Class
Equipment required: Resistance band, mat, towel/cushion
This Week’s Spotlight
Get the lowdown.
The Scooter
This exercise helps you to develop lumbopelvic stability, along with lower limb strength. Ensure that you have two points of contact with the mat at all times. Modify this exercise by making the length of the scooter shorter.
Side Lying Table Top
In sidelying, bend both your hips and knees to 90 degrees and challenge your core and buttocks with this effective exercise. This is a great exercise to stay strong. Exhale to lift the leg, inhale to lower.
Upper Back Stretch
Are you feeling tight through the upper back and stiff through the neck? Join Millie to mobilise and lengthen through the upper body. Grab a fitball, a chair or do the stretch in standing. Ahhh, this feels good!
Pelvic Floor Education Class
Your pelvic floor is crucial during your pregnancy. Learn all about the pelvic floor and how to keep it strong with Nat in this week’s educational class video.
Download the PDF.
To make it easy, we have summarised everything into a downloadable PDF. Click the button below to download your copy of our Pelvic Floor handout.
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!