Pregnancy exercise programme - Intermediate - Week 3-4 By Octavia, founder and physio

Welcome to the weeks 3-4 of the Intermediate pregnancy exercise programme.

As strength takes time to build we won’t change the level of exercise too much at this point. We will keep doing more of the same so you continue to gain confidence and control in your movements. Any concerns with pain I would highly recommend you see your local physio from our database or contact your GP for support.

Work through this program at your rate. We believe in choice and variety so this is just a guide but we hope you enjoy the program. Do one video each day and this should meet your optimal amount of exercise advised each week. Repeat the program on the second week, then move onto the week 5-6 programme.

Week 3-4

Work through this program at your rate. We believe in choice and variety so this is just a guide but we hope you enjoy the programme. Do one video each day and this should meet your optimal amount of exercise advised each week. Repeat the program on the second week then move onto to the 5th and 6th week. Like we said listen to your body and if you are not ready or something doesn't feel right then ease off or seek support.

Day 1 - Pilates - Squat and Feel the Burn - Octavia

Squat and Feel the Burn is an intense short workout to increase the heart rate, including squats and modified burpees. Focus on form. If anything feels uncomfortable, go down a level or choose an easier program and work up to this. 10 mins

Day 2 - Yoga - Yoga for Mental Health and well Being -Class 2 - Mindfulness - Hayley

Please watch the introduction video to Yoga for Mental Health & Wellbeing before taking this class.*

[Props: Journal/paper & pen. Dark Chocolate (or small piece of any chocolate]

Mindfulness is a commonly used word now, but what does being mindful actually mean? And how can we use it to support our mental wellbeing? In this class we use mindful meditation, journaling, mindful movement and yoga flow and a guided relaxation to explore the present moment.

Journaling Prompts: 1st Set: Brain Dump 2nd Set: How are you now you’re fully in the present moment? What are your takeaways from this session? 45 mins

Day 3 - Rest day - Breathwork - Cooling Emotions - Laura

First trimester: Folate verses Folic Acid by nutritionist Bean

What you need to know about these essential vitamins, by Bean our nutritionist.

Second trimester - Babies Movement, What is Normal by midwife Liz Noonan

What is a normal amount of movement of the baby at different stages of pregnancy and when to contact your Midwife. Listen to our midwife Liz give you some tips to put your mins at rest. 10 mins

Third Trimester: Labour bag of tricks by midwife Liz Noonan

A guide to some lovely comfort measures for use in labour. Our midwife Liz offers some practical tips to help support your experience.

Day 4 - Fitness - Arms and Core - Lauren

This short workout targets the arms and core in a short amount of time!. It focuses on maintaining and developing strength in the upper body and options are given whether you are pregnant or in the post partum stage of your journey. 20 mins

Day 5 - Pilates - Hip openers and Glutes - Octavia

Hips get notoriously tight through pregnancy as our posture changes. This is a great workout to open the joints, helping you target your glutes better. 20 mins

Day 5 - Gym - Octavia

Do each set twice with 8-10 reps. A slightly more challenging version you could do if you are happy with your form is 30 seconds on and 10 seconds off. This will get our heart rate up too.

Set one: Dumbell Squat and Press followed by Bent Over Row

Set two: Lunge followed by Swimming Row Level 1

Set three: Mountain Climber (or shoulder taps if that feels too much) followed by Overhead Plate Squat

Day 6 - Rest day Static and Dynamic Stretches in Pregnancy - Octavia

Postural changes in pregnancy are common. These are some dynamic stretches that will help you warm up, loosen up and help maintain the best posture as your body changes. Maintaining range at your joints will also help you target your muscles better in your work out. 10 mins

Static stretches are for after a work out. They should not be painful but you will need to hold them for a longer period of time. Ideally 30 seconds or more.

Day 7: If you have completed the daily program you have met you weekly exercise target why not go on a walk with a friend or revisit you favourite workout.

We hope you find this program helpful and informative. Of course there are so many other videos to choose from to learn and move with so do have a browse on our media page and check out the learning hub for other guides.