Week 34

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: pineapple. From now until birth your baby's main task is to build their immune system and to gain weight and grow.

Have you thought about perineal massage? Studies show that perineal massage reduces your chance of tearing during birth. Have a read of our Perineal Massage PDF for more information.

The increased levels of the hormone progesterone weaken the walls of the veins in your body.  Along with pressure and weight from your growing baby, this can cause varicose veins, when blood in the veins of the legs swell into purple/ blue bulges. You can commonly get varicose veins in your legs, but also in the outer lips of the genitals, called vulval varicosities. Vulval varicosities are similar to varicose venison in the legs and can make the genitals ache and feel sore and very full. They do not cause problems for the birth process and often disappear a few days after your baby is born.

 
 

Standing Class

Equipment required: Resistance band, mat, towel

Mat Class

Equipment required: Resistance band, mat, towel, 1kg dumbbells (or equivalent e.g. can of beans - optional), fitball (optional) or chair

This Week’s Spotlight

Get the lowdown.

 
 

Squats

A squat is a great functional movement that helps to strengthen your lower limbs. Nat will take you through how to get the best squat technique, along with when you should activate your pelvic floor through the movement.

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.

Spikey Ball Release

Are you wondering what to do with your spikey ball? Millie talks you through some great muscle releases that you can perform with a spikey ball (or even with a tennis ball) to reduce back and pelvic pain, release tension in the feet and more.

 

Fitball Squat Class

Grab your resistance band and ball and join Millie in this squat class, tailored to the third trimester. Maintain strength through your legs and pelvis to assist in an active labour and prepare for the demands of having a baby. 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?

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