20 WEEKS TO BLISS

YOUR 20-WEEK GUIDE TO A HAPPIER PREGNANCY

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WEEK

09

MONDAY

Fitness: Cat Cows, 10x Reps

While on all 4’s, exhale as you do a gentle kegel to activate your pelvic floor muscles while gently “hugging your baby” at the same time to round your spine. Inhale to lengthen your spine. Do 10 slowly with focus on your breathing.
Credited: Erica Ziel, Knocked-Up Fitness

TUESDAY

Superfood of the Day: Broccoli

Broccoli provides benefits, such as helping with healthy vision and balancing normal blood pressure. Broccoli is also packed with Vitamin A minerals, which can help bone growth and strengthen your immune system.

WEDNESDAY

Meditation: Say “Good Night"

Recommended: Use BellyBuds with WavHello’s Free VoiceShare App to record and play good-night messages.
At the end of your day, remember to engage with your baby again. Share a little bit about your day and what you are grateful for, and wish your baby sweet dreams. Saying good night to your baby brings to both of you a loving conclusion to your day.
Credited: Elyse Falzone, Awaken Your Soul

WEDNESDAY

Yoga: Tree Pose

Regain composure and feel grounded once again. Tree pose is so powerful to bring you back to Earth! Sometimes those hormones can get a little crazy, but tree pose brings focus, balance, and grounded energy your way. Practicing this pose on a regular basis will support your transition of balance as your belly continues to grow.
Credited: Elyse Falzone, Awaken Your Soul

THURSDAY

Fitness: 30-Minute Walk

Recommended: Use BellyBuds paired with Motown for Moms-to-be album by WavHello.
Taking a walk out in nature brings a calm, loving energy to your system. You and your baby will feel it. Look at the flowers, smell the air, and feel the breeze. When you awaken your senses, your body comes alive and rejuvenation occurs. Walking for just 30 minutes during your pregnancy will help keep your heart strong and muscles toned.

FRIDAY

Beauty: Belly Cast

A belly cast is a great way to commemorate your wonderful pregnancy journey. Apply wet plaster to your belly and wait 15 to 20 minutes for it to dry. Decorate your caste or leave it as is.