Week 16

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: avocado. The amniotic fluid around your baby is increasing, allowing them to move freely. However, most women can't feel their baby’s movements yet. 

You may notice colostrum leaking from your breasts, although this does not happen for every woman. Colostrum is the first fluid a woman's breasts produce and is the first food your baby will eat once born, if you breastfeed. It is thick, sticky, clear, or creamy-yellow fluid. If your breasts are leaking colostrum you may need to wear breast pads inside your bra.

 
 

Standing Class

Equipment required: Resistance band, spikey ball/tennis ball, mat, towel

Mat Class

Equipment required: Resistance band, spikey ball/tennis ball, mat, towel

This Week’s Spotlight

Get the lowdown.

 
 

Diaphragmatic Breathing

Diaphragmatic breathing is a type of a breathing exercise that helps strengthen your diaphragm, an important muscle that helps you breathe. It is also known as belly breathing. Diaphragmatic breathing helps to improve the efficiency of ventilation, decrease the work of breathing and improve gas exchange and oxygenation, all of which are important during pregnancy.

Straight Leg Raise

In sidelying, this is a great way to strengthen your buttocks by lifting the top leg against gravity. This exercise requires core strength to keep yourself  in a neutral position through the exercise. Once you get the hang of it, then use your breath, exhale to lift the leg, inhale to lower.

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 Class

Grab your theraband and fitball and join MIllie for a full body work out. 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?

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