Prenatal - Week 4 - The Month of Mama Self-Care Challenge

Prenatal - Week 4 - The Month of Mama Self-Care Challenge

Enjoy our collection of workouts for Week 4 of the challenge. These workouts have been chosen mindfully to help you stay motivated and guide you during the challenge.

Don't forget to join our challenge Facebook Group to share this experience with us, to keep informed and inspired.
Download our planners so that you can mark off your workouts and note all moments of self-care as you go.

You've Got This Mama!

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Prenatal - Week 4 - The Month of Mama Self-Care Challenge
  • Week 4 Workout Planner - Prenatal.jpg

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    Here is your Week 4 workout planner mama. Follow it as much as you can (we know mama life is busy!) and let us and your fellow mamas know how you are going in our Facebook group.

  • 8 Mins - Pelvic Floor - No Props (Prenatal)

    This is a great workout for mamas approaching labor to open, stretch & relax your pelvic floor. A good workout to do daily from 37 weeks.

  • 12 Mins - Full Body - No Props (Prenatal)

    As your pregnancy progresses, your center of gravity will shift, throwing your balance off! Learn how to find & activate first from your center so you can feel more confident in everyday life - a little leg burn as a bonus!

  • 13 Mins - Core - No Props (Prenatal)

    Join Ali for week 33 of her 3rd pregnancy as she continues to work the core muscles

  • 12 Mins - Legs - Theraband - Pubic Symphysis Pain (Prenatal)

    There is a wonderful pregnancy hormone called Relaxin that races through our body over the course of 9+ months that softens tissues and muscles in preparation for childbirth. It unfortunately causes a lot of instability throughout the body, particularly in the pelvis. When you are postnatal the e...

  • 36 Mins - Full Body - Theraband (Prenatal)

    In this workout Ali focuses on the different types of contractions the muscles of the body go through during an exercise - contraction, eccentric contraction, isometric contraction. Working out this way ensures you are creating long, lean, scuplted muscles - it's hard but the results are worth it...

  • 10 Mins - Core - Physio Ball (Prenatal)

    To make room for your growing baby your 6 pack separates down the midline - this is called a diastasis. Focusing on the deep core muscles of the body helps support the stretched tissue and prevent further damage.

  • 10 mins - Legs & Butt - Barre (Prenatal)

    The heart is a muscle and during your pregnancy you need to keep it active and fit - get your cardio hit in this barre workout.

  • 37 Mins - Full Body - Theraband (Prenatal)

  • 55 Mins - Full Body - Theraband (Prenatal)

    Finding, strengthening and always initiating movement from your deep core forms the foundation of your prenatal workout program. Ali challenges you to first activate your TVA & Pelvic Floor before any other muscle in this full-body workout - a crucial skill that provides stability and support glo...

  • 19 Mins - Stretch - Block (Prenatal)

    Follow along with Ali as she moves her spine in every direction. Stretching, lengthening and finding space in the body is just as important as strengthening. Stretching keeps you pain-free and your body in alignment. 

  • Month of Mama Self Care Challenge - Tick Off Planner

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    Give yourself the gift of accountability. Tick off everyday you move with us & note every moment of self-care throughout the month.
    You deserve it Mama!