How to... exercise when you are pregnant with Becky Adlington

Ahead of her appearance at BeFit London, a festival dedicated to fitness and health for women, Becky Adlington shares her top three pregnancy exercises
And stretch: Becky Adlington exercises her glutes
Kate Lough23 April 2015

The UK's only health and fitness festival for women kicks off in Islington on May 1. Tickets holders can expect top tips from wellness experts, free nutritional checks, live healthy cooking demos, sports massages and the chance to try London's hottest fitness classes.

The three day event will also feature appearances and audiences with fitness and wellness celebrities such as nutritionist Madeleine Shaw, Olympic champion Victoria Pendleton and Olympic gold medallist Becky Adlington. Below, Adlington shares her top tips for exercising while pregnant.

Rebecca Adlington's top three pregnancy exercises

As an Olympic swimmer, exercise is a massive part of my life and has been just as important throughout my pregnancy. Exercising while pregnant helps your body with dealing with the weight gain and adapting to your changing shape. It will also help you cope with labour and make it easier to get back in shape afterwards.

You don’t need to go crazy but just try to do 30 minutes of exercise everyday from walking and swimming to general exercises. Make sure you warm up, cool down and always drink plenty of water. I swim twice a week as the water makes you feel weightless and is comfortable as you get bigger. General exercises are easy to do wherever you are - either outside, int eh gym or at home. Just avoid exercises where you lie flat on your back or ones that involve a lot of jumping around. Remember to go at your own pace and stop when you need to. Watch the video below where I show you how to do my favourite and most effective easy exercises:

As demonstrated in the video above, I recommend squats, leg raises and wall press-up:

A WIDE SQUAT

With your toes and knees turned out to 45 degrees, pull your belly in, bend your knees, keep your back straight as possible and lower down to get your bum to the same level as your knees. This helps strengthen your quads, hamstrings and glutes.

LEG RAISES

On your hands and knees, bend one knee to 90 degrees and lift each leg up and down alternately while tensing your bum. Keep your back nice and straight. It's important to strengthen your glutes during pregnancy as you are carrying a lot more weight and so need strong legs and bum.

A WALL PRESS UP

I did it on the bar in the gym. It's just like a normal press up, but against something like a wall, kitchen worktop or similar. It's easier than a normal press up on the floor and less intense, so it's more comfortable to do towards the last trimester when your're struggling a bit more. You can also do press ups on your knees if you want to.

Becky Adlington will be answering fitness and health questions as part of Be:Fit London on Friday May 1 at 1:30pm at the Business Design Centre, from May 1-3; befitlondon.com

Follow Becky Adlington on Twitter @BeckAdlington and @BeFitLondon

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