Welcome to the tenth week of the Hey Fit Mama program. By now I hope you're learning lots about varying workouts, making sure they target the major muscle groups and also include flexibility work. I'd be hoping that your pelvic floor contraction has been incorporated into the exercises. If this isn't the case, I hope you're still allocating time at the end of the workout to perform 3 sets of 10 repetitions of 10 second holds in lying, on hands and knees, in sitting or standing.
This week we welcome the foam roller to our workouts. You'll notice in the glossary that there are a few more variations in the foam roller section, which haven't been included here because I feel they might not be great positions to be in while pregnant. You'll get a chance to try all of these exercises after the birth. For now I want you to use to foam roller to massage out any tight and stiff areas. The foam roller is not meant to be super painful... if it is... you're pushing too hard or putting too much weight onto the roller. There are many varieties of rollers, shapes and sizes. In these pictures I am using a hollow foam roller with a plastic inside but this is one of the strongest ones from my experience. If you're new to these exercises I would suggest a solid foam roller, maybe black, grey or the blue/white colour. Each foam roller has a different firmness based on density - the best way to pick what works for you is to give them a go.
With a foam roller you can release tightness through the front of your thighs either with your legs straight (seen here) or bent up. The upper body does most of the work to roll you up and down.
Sitting on the ball you can roll out tightness in your buttock. In this photo Julia is sitting straight which targets a different portion of the buttock. Your leg doesn’t have to be raised up. For a deeper stretch look at the next exercise.
In this image you can see my leg is bent up to rest my foot on top of my knee and I’ve turned my body to rest completely on that side. This is a more advanced and deeper stretch with the foam roller.
Use your upper body to support and move your body weight as your roll up and down on your calves. Try keep your feet relaxed so the roller can sink a little deeper into the muscles.
Perform each exercise for 45 seconds on each side with 15 seconds rest.
‘x’ indicates the number of sets x 1, x 2, x 3
Perform each stretch for 60 seconds or 30 seconds on each side if required.