Week 25

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: cauliflower. It is now possible for your baby to respond to bright light (such as shining a torch through your belly). 

Women often experience the onset of low back pain and pelvic girdle pain mid way through the second trimester. If you haven’t already, watch our Back Pain During Pregnancy education video with Natalie this week to understand what’s going on and get some tips on how to reduce the discomfort and take a read of our PDF on Tips For an Injury-Free Pregnancy.

 
 

Standing Class

Equipment required: Resistance band, mat, towel

Mat Class

Equipment required: Resistance band, mat, towel

This Week’s Spotlight

Get the lowdown.

 

Marching

Marching is an exercise that allows you to gently challenge your core. If you are experiencing pelvic girdle pain, modify this exercise by either performing alternating heel raises, or replace with squats. Moving your arms out in front of you in an alternating fashion will create an added challenge to your deep abdominals and pelvic floor.

Squat and Tuck

Starting in a high kneel position, engage through your pelvic floor muscles to 60-70%. Then lower your bottom down towards your heels with the in breath, Then tuck your tailbone between your thighs, or tip your pelvis posteriorly, and lift back up to the starting position with the out breath.

Stretch Mat Class

Join MIllie and stretch out on the mat. This class complements the mat class so well and hits all the big muscle groups. Don’t forget that this class is stored on our resources page so you can access it any time.

 

Back Pain in Pregnancy

Are you experiencing back pain during pregnancy? It aches doesn’t it! Join Nat to learn about why this happens and how to manage it.

 
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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 Tips For an Injury Free Pregnancy 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?

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