Week 30

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. 


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

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