20 WEEKS TO BLISS

YOUR 20-WEEK GUIDE TO A HAPPIER PREGNANCY

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WEEK

13

MONDAY

Fitness: Kneeling Side Reaches, 10 reps on each side

In a side-kneeling position, reach your top arm over your body and extend your top leg out and away from your body. On the start of your exhale, slowly round your spine, drawing your top elbow and knee towards each other (they do not have to touch: the goal is to round your back). Inhale to lengthen back out. Do 10 reps; then switch sides.
Credited: Erica Ziel, Knocked-Up Fitness

TUESDAY

Superfood of the Day: Salmon

Salmon is a great source of protein, vitamin B, and omega-3 fats that can help promote brain development and vision for your little one. Enjoy salmon grilled, smoked or broiled.

WEDNESDAY

Meditation: Corpse Pose

Recommended: Use BellyBuds paired with Journey into Pregnancy by WavHello
While you can still lie down on your back, use this pose to bring relief to all parts of your body. Relax your mind, body, and soul. You can even place your hands on your belly for added connection with baby. Once your belly is bigger, simply shift to your side as if you were going to sleep, supporting yourself with lots of pillows. Believe it or not, this pose can be just as powerful and effective as the others.
Credited: Elyse Falzone, Awaken Your Soul

THURSDAY

Fitness: 30-Minute Walk

Recommended: Use BellyBuds paired with Mozart for Mother and Child album for Pregnancy 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: Elastic Waistband Trick

Your jeans or pants may seem a bit snug as your belly grows. Use the elastic waistband trick to still fit in your pants by threading a rubber band around your button, through the buttonhole, and back around the button once more.