Week 21
Prenatal Online Exercise
Hello There!
At this stage in your pregnancy..
Baby size: large banana. Your baby's hair follicles are now pigmenting to give them their hair colour. What colour hair will your baby have?
After around 20 weeks of pregnancy many women experience Braxton Hicks contractions. Braxton Hicks are practise contractions of the uterus, but not every woman feels them. For those who do, they can feel like tightening of the belly, low pressure or even like a mild menstrual cramp.
If you are starting to think about your upcoming birth and how to prepare, have a listen to the chat below with Anna Siebert, a mentor and childbirth educator.
Standing Class
Equipment required: Resistance band, Pilates ball or cushion, towel, mat
Mat Class
Equipment required: Towel/cushion, mat
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.
Clams
This sidelying glute exercise strengthens the buttocks as well as working on abdominal and pelvic floor control. You can keep both heels down or challenge yourself further by lifting both heels up. Once you get the hang of it, then use your breath, exhale to lift the knee 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!
Preparing for Birth with Anna Siebert
Join Anna as she chats about understanding some of the basic needs of your body during birth, and how to maximise these processes for a smoother and more efficient birth.
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!