5 safe and easy exercises for pregnancy from Barry's Bootcamp

Anya Lahiri, Head Trainer at Barry's Bootcamp, shows you how to maintain a healthy fitness routine while pregnant
Ready, set, stretch...
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Liz Connor7 March 2016

Staying healthy and fit while you're pregnant is one of the best things you can do for yourself and your baby.

Keeping your fitness levels up will help you to regulate weight gain, prepare you for bearing more pounds and get you into shape for childbirth.

The NHS recommends that you keep up your normal daily fitness routine for as long as you feel comfortable, but if you're finding it impossible to move your way around a yoga mat (let alone a treadmill), Barry's Bootcamp trainer Anya Lahiri has shared five safe moves you can easily do from your first to your third trimester.

1. Wall push up

Works: chest, arms, shoulders and core

A traditional push up is a fabulous exercise for the chest and upper body but can exert too much pressure on the abdomen in later pregnancy. This move alleviates that pressure and is a move that can be used throughout pregnancy to target these muscle groups.

Stand up straight facing a wall and place the palms of your hands against a wall at shoulder height and slightly wider than chest width apart.

Keeping your back and neck straight step your feet slightly wider than hip width apart.

Slowly lower your chest towards the wall bending your elbows wide, making sure your neck and shoulders stay in line with each other.

Get your chin as close to the wall as possible and then slowly return to the start position. Do 10-15 repetitions, take a break and then repeat 3 times.

20 Instagrams for fitness motivation

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2. Alternate leg and arm extensions: bird dog

Works: core, arms and shoulders

This move activates the deep core muscles that are integral for labour and will also help you to ping back into shape post birth.

Come onto all fours on your hands and knees, making sure your wrists are underneath your shoulders and your knees underneath your hips. Draw your belly button up towards your spine. Start by extending out your right arm return to start and then extending out your left arm, keeping your gaze down and your neck an spine neutral. If this feels comfortable you can add your legs into the equation.

As you extend out your right arm, straighten your left leg out behind you making sure to keep your neck neutral and inline with your spine and your hips flat. Try and extend your leg as far back as you can without your pelvis swaying.

Return to the start position and the repeat on the other side. Do 15-20 repetitions slowly and then repeat 3 times.

3. Weighted lunge back with knee raise

Works: legs and core

Lunges are another great way to strengthen the legs and glutes in pregnancy. An added bonus of strong glutes is a strong back so it is not a move to miss! This move also incorporates balance so will activate your core and aid in single leg stability.

You can use your own body weight or added resistance (dumbbells or water bottles) if you are a more seasoned exerciser. Start with your arms or the dumbbells by your side and your feet hip width apart.

Keeping the shoulders back and the chest high, take a step backwards with your right leg, bend both knees driving the right knee towards the ground as low as you can go. Make sure your knees and ankles stay in line with each other.

Keeping the weight on your left leg straighten your left knee and slowly drive your back knee forward and out in front of you up to hip height.

Repeat for 30 seconds on the Right and 30 seconds on the Left. Repeat twice on each leg.

4. Wide squats with bicep curl

Works: legs, butt, back and arms

Squats are an essential exercise during pregnancy that strengthen the glutes and back, all vital muscle groups for labour birth and pregnancy. Perfecting your squat can also help during birth as this position shortens the birth canal and can actually help the second stage of labour.

Bring your feet slightly wider than hip width and turn your knees and toes out to 45 degrees. Sit your bum back as if sitting in a low chair keeping your chest high and your shoulders back. Make sure your heels stay firmly planted on the floor and your knees are not going over your toes.

You can add on a bicep curl with light dumbbell to work the arms at the same time. Keeping your elbows into your side and your palms facing towards the ceiling curl your hands towards your shoulders as you sit back into your low squat position. As you stand up straighten your arms to the start position. Make sure your elbows stay by the sides and the arms do not swing. Use low weights, or water bottles and do as many reps as you can for 30 seconds. Take a break and repeat 3 times.

Bicep curls
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5. Wide rows

Works: upper back and mid back

Back pain is a common ailment during pregnancy due to loosening ligaments, weight gain and a shifting centre of gravity. A strong back can greatly alleviate this ailment and should be considered a vital part of any pregnancy program, helping posture and spinal alignment.

Take a seat on a bench, swiss ball or chair. Start with light dumbbells or water bottles as your resistance Hold them in your hands with your palms facing backwards. Lean forward slightly keeping your back and neck straight and in line. Bring your hands together underneath your thighs and then pull up behind you bringing your elbows as wide as you can and squeezing your shoulder blades together. Repeat as many as you can in 30 seconds, take a break and then repeat 3 times.

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