Week 24

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: large rockmelon. Your baby may now be big enough for others to feel your belly and sense them kicking and stretching!

Many women complain of feeling breathless during pregnancy. This is due to the growing uterus pushing upward on the lungs and making it difficult to breathe. You can be short of breath even while sitting and having a normal conversation!

During pregnancy you really want to prioritise pelvic floor and deep abdominals to build core stability, assist good posture and healthy movement. We have attached our PDF on Pelvic Floor down below so please have a read if you haven’t already.

 
 

Standing Class

Equipment required: Resistance band, Pilates ball or cushion, 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.

Forearm Kneel

In this exercise you engage the deep abdominals and maintaining your neutral spinal position. You then extend a leg and lift, strengthening the buttocks. If it is too challenging, you cannot maintain neutral or you experience any pelvic girdle pain then move to four point kneeling and swap to extending 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.

 

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.

 
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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 Floor 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!