Week 36

After reaching 36 weeks the main focus is to maintain your current level of strength while making the final preparations for the birth. During this time I feel that relaxation and meditation is a key component of every program, just spending time quietening your mind and preparing yourself for the birthing process. Congratulations on getting to this point in the program with such a focus and dedication to your health and wellbeing.

Let’s recap on some of the key principles I wanted to share with you and hope you will share with others.

  • Keep the routine, make the time and commit to keeping your health close to the top of the priority list.

  • Main time for your pelvic floor and lower abdominals.

  • Vary your workouts, challenge your balance, and maintain your mobility.

  • Strengthen the muscles we need during pregnancy and after childbirth for good posture and functional movements.

  • Move your spine and stretch the curves.

  • Use your legs to lift, to walk, to climb stairs and just to get off the couch. Having strong legs is going to help prevent injury to the pelvis and spine by allowing you to move better.

Moving forward from here until the end of your pregnancy I would encourage you to continue with a similar workout as you feel able. You will have many things to organise and your body might ask you to slow down a little. Don't forget all the great stretches you've learnt along the way. If the strengthening exercises get a bit tough you can modify your program to focus more on mobility and flexibility. I'm so proud of what you've achieve and that together we've come this far. Good luck for the final few weeks and enjoy this special time by yourself. I’ll be seeing you soon and look forward to working with you to put all these building blocks back together

See you on the other side. 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