Week 18

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: Artichoke. Your baby now has their own individual finger prints and toe prints, how cool is that!

It can be tricky to know whether you can feel baby moving inside you, especially if this is your first pregnancy. Many women describe their first sensations as a faint, fluttering feeling, like wind or small bubbles popping. Generally, after 2 or 3 weeks of infrequent sensations, the feelings become stronger and resemble more definite kicks. Before long it becomes very obvious which sensations are in fact your little one wriggling around!

You may be experiencing some pain around the pelvis, which affects 1 in 5 pregnant women. Have a watch of our Pelvic Girdle Pain education video with Natalie this week to learn more about this.

 
 

Standing Class

Equipment required: Resistance band, fitball (optional), mat, towel

Mat Class

Equipment required: Resistance band, mat, towel

This Week’s Spotlight

Get the lowdown.

 
 

Wall Sit

This is a great all-round exercise to improve and challenge your pelvic floor and lower limb strength. Only go as far as your body feels comfortable going and once you are ready to come back out of the squat, engage your pelvic floor a little more and push through your legs to move back into standing.

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.

Pelvic Girdle Pain Stretch

If you have pelvic pain then join Millie to learn how to stretch the legs and buttocks without flaring anything up. Don’t forget that this class is stored on our resources page so you can access it any time.

 

Pelvic Girdle Pain

Natalie talks you through pregnancy-related pelvic girdle pain - what it is, why it happens, what might make it worse and how to manage it. Don’t forget that this video is stored on our resources page so you can access it any time.

 
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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 Girdle Pain 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!