Week 30

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: bunch of broccoli. Your baby now has definite sleep and wake patterns. Many women notice their baby tends to be more active when they are resting, perhaps because when you move your body naturally rocks your baby to sleep.

You may be experiencing heartburn (indigestion or reflux), caused by the relaxation of the ring of muscle that separates the esophagus from the stomach, allowing the digestive juices to travel upstream from the tummy to throat. You can try to avoid eating foods that cause digestive discomfort — like spicy, fatty or fried dishes and chocolate — eat smaller meals and don't lie down while snacking or right after eating. Go and see your pharmacist if the symptoms persist, and have a watch of the ‘Medications during Pregnancy’ video with pharmacist Mark, located in the online resources.

Keep your body happy and healthy by checking and correcting your posture throughout the day.

 
 

Standing Class

Equipment required: Resistance band, mat, towel, chair

Mat Class

Equipment required: Mat, towel, fitball or chair (optional)

This Week’s Spotlight

Get the lowdown.

 
 

Arm Circles/Pulses

Arm circles and pulses will challenge your core and postural strength and stability. If you are finding arms out in front too difficult, start with your arms out to the side. The faster you go, the more control is required.

Getting Down Safely onto the Mat

Getting up and down seems simple enough before getting pregnant, but the further along you progress within your pregnancy, the more challenging it becomes! This video offers a guide on staying safe while still continuing the get down to the ground and get back up again.

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

Join Millie for a core strength work out on the fitball. Perfect when you want a work out but you also want to sit down! Don’t forget that this class is stored on our resources page so you can access it any time.

 

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!