Pregnancy exercises. First trimester, 1-12 weeks

The postural changes in the first trimester are subtle yet significant. There is a backwards tilt of the pelvis which allows more room for your growing uterus and developing baby; there is an increased tension in the abdominal muscles, a straightening of your lower spine; with the weight of the baby in the later weeks of this phase creating potential stress to the joints of the lower back.

These exercises will help you strengthen your body and adapt to the physical changes in your body.

Try to follow this set of exercises 3 times a week. The focus is on strength and adaptation.

Tip: Try to gain the best sitting posture. Bend at the hips before sitting down, think about having your tailbone pointing obliquely down away from you, so you are sat on your pelvic sit bones. Keep your head over your shoulders over your pelvis to maintain your posture.

Pelvic and global spine mobility | cat/cow stretch (all-fours)

Start in a neutral position on your hands and knees. Take a long breath in then as you breath OUT tuck your tailbone under. Round though your back to an arched position as you gently pull in your abdominal muscles. It should feel like a gentle stretch to your lower back. Don't over-arch your back; keep it comfortable, finally your head/nose will tip inwards towards the body. THEN as you start to breath IN, start from the tailbone again. Start to tip your tailbone the opposite way, drop your abdomen down Finally your chest will tip up/opening, your head/nose will slightly tip upwards.

Upper back and Shoulder strength | pull with hand weights (standing)

Standing position (with option to use a small hand weight 0.5, 1, 2kg, or a 400g food tin). Lean forwards 45 degrees. Where using hold a weight or tin in each hand, arms straight hanging down. Keeping your elbows towards the body, with control draw your hand or weight up towards your chest. Hold for 3 seconds then slowly return. Try for 3 sets of 10.

Lower back mobility | side-bend (sitting)

Sit on the edge of a good stable chair. Sit relaxed but with good upright posture, think about having your head over your shoulders over your pelvis. Do not hold your breath and relax through your stomach/abdomen. Start the exercise by side-bending to one side. Try to stay in line and not lean forwards or backwards. You should come to a natural end of the bend, do not stretch or stain to go further, then return to the centre and go to the other side. Continue in a slow and harmonic rhythm. No rush! Try for 2 mins.

Core strength | Hundreds (lying down)

Lie on your back with your feet on the floor, knees bent. Ensure your feet and knees are hip distance apart and place your arms by your side palms down. Allow your spine to lengthen and relax, widen your chest, lengthen your neck and relax your face and jaw. Feel all the areas of your body that are in contact with the mat. Take a breath in then as you breathe out slowly float one leg up with your hip and knee at 90 degrees. Hold there and take 5 long breaths. On your final breath out lower your leg to the floor. Continue with the other side. Try for 4 sets of 5 both sides.

Pelvic floor strength and awareness (lying down)

Practice pelvic floor strengthening and relaxation to tone the pelvic muscles, provide support & combat against stress incontinence and build your familiarity with these muscles. Firmly tense the muscles of the vaginal & perineal area (ie, those muscles you would use to try and stop the flow of wee midstream) hold for 10 seconds then slowly relax. Here are 4 positions you might want to try. The important thing is you are comfortable and feel you can feel your pelvic floor. Try for 3 sets of 10.