If you exercised before pregnancy then you should be able to carry on as usual during your first trimester and beyond, as long as you follow a few sensible guidelines. If you didn’t exercise before, now is the perfect time to start investing some time in looking after yourself!
TOP TIP: If you want some exercises to try at home for free, try YouTube channels such as:
Sit on a stability ball and concentrate on your pelvic muscle, imagine you are trying to stop the flow of urine, contract your muscles and relax. Repeat 10-20 times. Aim for at least three sets every day.
Lie down with your arms by your side and feet resting on the floor. Inhale and lift your hips and back off the ground. Hold for a few counts. Exhale and gently roll your spine back onto the ground.
Sit on the floor with one leg straight in front of you and the other bent. Bring the sole of one foot toward your groin so you’re comfortable and can sit squarely on both hips. Gently stretch forward reaching for your toes. Place a towel around your heel and hold one end in each hand if stretching is difficult for you.
Lower your bottom like you are going to sit on a chair, stop at the midway point and hold for 10 seconds, slowly return to the starting position. Aim for two sets of 10. Hold on to the back of a chair if you need extra stability.
Bound Angle Pose
Sit on your mat with the soles of the feet together. Bring your heels close to the groin. Hold your feet with your hands and (with a straight spine) begin to gently bend forwards from the hips – only as much as is comfortable.
Lift your leg up and hold it parallel to the ground. Raise your leg up and down several times. This is useful for maintaining strength and flexibility.
Laura Ribbins is the owner of Fitness Connection and has over 30 years’ experience in the fitness industry. Fitness Connection offers a range of pre and postnatal fitness options, both in the gym and in their pool. Contact firstname.lastname@example.org for more information. Located in George Town.
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