Week 19
Prenatal Online Exercise
Hello There!
At this stage in your pregnancy..
Baby size: mango. Your baby is developing a thick, greasy coating over their skin called vernix to protect their skin from their watery environment so they don’t end up like a very wrinkly prune. Vernix disappears by about 40 weeks, but if your baby is born before then, you will notice it is still on their skin.
Chances are that you've started to "pop", hurrah! Don't worry if your bump seems smaller or larger than other pregnant women around you - there's a huge variety when it comes to the size of baby bumps.
Many women experience round ligament pain during the second trimester. Have a watch of our Round Ligament Pain education video with Alicia Spencer for more info and details on this condition.
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: Resistance band, chair, mat, towel
Mat Class
Equipment required: 1kg dumbbells (or equivalent e.g. can of beans), mat, towel
This Week’s Spotlight
Get the lowdown.
Lunges
A lunge is a great functional movement that helps to strengthen your lower limbs. It is important to maintain functional strength in your body in order to make performing daily tasks during pregnancy easier.
Toy Soldier
This exercise is a real winner and can be done in sitting, standing, kneeling and lying. The focus is on maintaining your neutral position throughout the exercise and the benefits are improved strength and coordination of abdominal and pelvic floor muscles.
Stretch Mat Class
Join MIllie in a full body stretch. This class complements the mat class so well. This class is safe throughout your pregnancy, providing you don’t have pelvic pain. If you have pelvic pain you may want to try out Stretching with Pelvic Pain. Don’t forget that this class is stored on our resources page so you can access it any time.
Round Ligament Pain
In this video our guest physiotherapist Alicia, talks you through what round ligament pain is, how to recognise it, why it might occur and the best ways to manage it. Don’t forget that this video is stored on our resources page so you can access it any time.
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 Round Ligament Pain 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?
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