Week 31

Welcome to week 12 and congrats for making it through the first three months. Thats a wonderful achievement and I hope you've enjoyed the journey and learnt lots of handy tips along the way. Everybody's body changes at different rates during pregnancy so I just want to reinforce that these programs are there to guide you and are in no way set in stone. If there are exercises or postures that don't suit your body, I sincerely hope you've taken the time to go through the glossary and workout a great substitute you can use during the program. The variability is there to teach you and challenge you. In saying that, if you prefer the workouts to be more consistent and more slowly progressed, please choose sections from previous weeks that fit your current level of strength and fitness. 

It's time to check in and see how your pelvic floor is going? At the beginning of the program we practiced pelvic floor contractions as an isolated exercise. Then over time we incorporated them into the exercises and you'll notice now that I am no longer cueing them in the workout guides. This doesn't mean you shouldn't be doing them, it is a reflection of how the exercises transition from cognitive to more automatic phases of learning. Starting off as an isolated technique but then becoming incorporated as a functional exercise. If you are struggling to achieve this or if it seems to interrupt your workout flow, please make time at the end of each workout for some isolated pelvic floor contractions. This week we are going to add in one set of pelvic floor contractions as a reminder of how important these exercises are. Then for the remaining weeks you can choose to incorporate them into the workouts or continue to exercises them individually, or both. The choice is always yours. Choose what feels right for you. There is no right or wrong, only what is the best for your body. Good luck, Sian

WORKOUT GUIDE

Strength work
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

Stretches
Perform each stretch for 60 seconds or 30 seconds on each side if required.

WORKOUT 1

WORKOUT 2

WORKOUT 3