Your 10 minute pregnancy exercise plan

Safe exercises to keep you fit and in shape during your pregnancy

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Pregnancy fitness expert Amanda Hargreaves is on a mission to get mums-to-be moving. ‘The idea that exercise is bad during pregnancy is simply not true,’ she says. ‘There are so many ways for women to stay fit, safely and easily.’ Try these simple but effective moves to whip those wobbly bits into shape!

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WIDE SQUATS

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Tone the legs, bottom and inner thighs. Perform three sets of 10 repetitions.

  • Stand with your feet pointing slightly outwards and wider than shoulder width apart.
  • Squat down, making sure your knees are in line with your toes.
  • Return upwards, maintaining a neutral spine.

    TRICEP KICKBACKS

    Tone the backs of the arms. Perform three sets of 10 repetitions on each side.

  • Lean forwards and place one hand on a sturdy chair.
  • Holding a small weight or a bottle of water, lift your arm, so that your upper arm is horizontal and your elbow is bent to 90 degrees.
  • Extend your arm but keep the elbow soft,and then return to the start position.

    SUPERWOMAN

    A safe way to work your back muscles during pregnancy. Perform three sets of five repetitions each side.

  • Begin by getting on to all fours.
  • Extend one arm in front of you and extend the opposite leg behind you.
  • Hold for three seconds while breathing normally.
  • Return to all fours and repeat on the opposite side.

    TOP TIP:

    Remember to breathe regularly throughout the exercises, and always do your daily pelvic floor exercises (squeeze the muscles that you use to stop the flow of urine, hold for up to 10 seconds, then release. Perform 30/40 repetitions a day). If you have any medical problems always check with your GP before performing any exercise.

    Amanda’s DVD, ‘Pregercise’ – is a complete workout for women before, during and after pregnancy, £9.49, is available from Click here for more information about Amanda Hargreaves.

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