4 moves to keep you in shape during pregnancy

We often get asked by clients who are pregnant about exercises they can perform at home to keep active. We’ve put together four moves to keep you in shape during your pregnancy:

Press-up on all fours

This exercise is great for the core and triceps.

Here’s how to perform the exercise:

Cat position on all fours and hands under shoulders.
Bend elbows keep arms by your sides. Keep spine in neutral.
Breath in and lower, breath out and raise.
Imagine hugging your bump with your stomach muscles, naval pulled into spine. Works triceps and core.
Repeat three sets of 5-10 repetitions.

Shoulder bridge with back on a fitness ball (55 inches)

This exercise is good for spine articulation and also your hamstrings and glutes.

Here’s how to perform the exercise:

Place ball up against the wall so it doesn’t move.
Sit in front of the ball with bent legs, feet hip distance.
Breath out tilt pelvis and peel spine (neck and shoulders stay on ball), squeeze glutes.
Bottom should be level with knees and shoulders.
Breath in at top. Breath out and lower down.

All fours cat stretch and thread the needle

Benefits of this exercise is stretching and working your triceps.

Here’s how to perform the exercise:

In an all fours ‘cat’ position, knees in line with hips and hands in line with shoulders.
Keep your back still, tummy in, slowly thread your right hand underneath your left.
Lift back up and extend your arm out to the right side.
Lower and repeat 4-6 times on each arm.
Top tip: bend your left elbow as you lower, keeping your head in line with your spine.

Side lying clams

This is a great workout for your bottom to tone and shape. It also helps lower back pain.

Here’s how to perform the exercise:

Lie on your side. Rest your head on your arm.
Bend hips to approximately 45 degrees and bend your knees at 90 degrees. Make sure one hip is lying above the other. You should now be well aligned. Your feet should be in line with your back.
Take a deep breath in and as you exhale set your core muscles.
Inhale and whilst exhaling float the upper leg upwards while keeping your feet in contact with one another.
Inhale and as you exhale bring the leg down to the starting position.
Repeat 5- 10 times each leg. If done correctly you should feel the muscles around the back of the hip bone working hard.