Week 33

Welcome to week 33 and the thirteenth week of the Hey Fit Mama program. What you'll notice at this stage of your pregnancy is that while the workouts are changing at a slower rate, your body is starting to change more quickly. Combine the two together and the workouts feel different from day to day. You might have a goal in mind when you attempt the 45 second set of squats or push ups. That is great but please, please, don't be too hard on yourself. If that number starts to drop or it becomes difficult to maintain, that is totally fine. You have to listen to your body and work within your limits. 

This week I want to introduce some additional balance exercises but they are different to the ones we have previously covered because they don't involve standing on one leg, but kneeling on one leg. Half kneeling is the term used for kneeling with one leg down and the other up. Half kneeling is the position we use for the kneeling hip flexor stretch. This week though, we are going to balance in this position while using the theraband to strengthen your upper body. The movements are familiar i.e. shoulder pulls, shoulder rows and now some single arm rotations. Although these exercises are new, they combine principles from exercises you've been practicing through the program. My only recommendation for the half kneeling balance series is to place something comfortable under your knees and also to hold onto a stable object while you switch between sides. Other than than enjoy working on your balance, try to engage your pelvic floor and lower abdominals, and focus on keeping great posture in your upper body while you pull the theraband. Good luck, SS


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.