Week 14

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: peach. Your baby's placenta is now fully functional, supplying your baby with oxygen, fats, proteins, vitamins, minerals and producing most of the pregnancy hormones,as well as removing carbon dioxide and waste materials. 

Now that you are in your second trimester, you may be starting to feel a little better and wanting to get out and do more exercise. It is important to keep moving during pregnancy and there are many physical and psychological benefits. Here are some guidelines around exercising during your pregnancy:

    • Stick to moderate intensity exercise -you can be puffed but can still talk

    • Combination of aerobic and strength exercise

    • 20-30 minutes of exercise, 4-5 times per week

  • There are some precautions to take:

    • No exercise on your back after 16 weeks of pregnancy

    • It is recommended that you avoid activities that have a risk of falling or a possibility of impact to the abdomen 

    • Don’t start a new form of exercise while you are pregnant 

If you haven’t already then please watch the ‘Exercising Safely’ section of our Antenatal Education Class with Nat. Keeping moving is so important, but so is eating well! This week in the education video below, Jelena discusses nutrition during pregnancy.

 
 

Standing Class

Equipment required: Resistance band, mat, towel

Mat Class

Equipment required: Resistance band, mat, towel

This Week’s Spotlight

Get the lowdown.

 
 

Crab Walks

This exercise will challenge your glute, deep abdominal and pelvic floor strength, while improving your overall coordination and stability. Choose whether or not you would like to use a resistance band around your knees to increase the difficulty of the exercise.

High Kneel Plus Theraband

Once you have found your neutral or centered spinal position, we then engage through core muscles and do theraband exercises. While it is your arms moving, the focus is on maintaining your neutral position and in that way strengthening your deep stabilising muscles.

Spikey Ball Release

Are you wondering what to do with your spikey ball? Millie talks you through some great muscle releases that you can perform with a spikey ball (or even with a tennis ball) to reduce back and pelvic pain, release tension in the feet and more.

 

Nutrition during Pregnancy

Join Jelena as she discusses all the ins and outs of nutrition during pregnancy!

 

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!