Pilates for pregnancy

If you find the first exercise too easy, hold a food can in each hand as a homemade weight.

1. Sit on a ball or chair with your feet flat on the floor with a long, straight back. Draw the navel gently to the spine and pull up the pelvic floor. Check there is no tension in the shoulders, neck or face - particularly the jaw, forehead and around the eyes. Take a few long, deep breaths and let yourself relax.

2. Drop your arms down to your sides and loosely clench your fists. Breathe in and, as you breathe out, slowly lift the arms straight up to the sides so they are just below shoulder level. The arms should feel both a lift and a stretch and the shoulders should remain completely still. Repeat 5-10 times slowly.

3. Drop your arms down to your sides and stretch your fingers. Breathe in and, as you breathe out, slowly take the arms behind you, keeping the palms uppermost and feeling a downward stretch. Go as far as you can without straining, moving the shoulders or letting the small of your back hollow out. Repeat 5-10 times slowly.

4. Sit with the arms bent at the elbows and your fingers pointing straight ahead of you. Breathe in and open the hands out to the sides, keeping the elbows tucked in to your sides. Breathe out and return to the starting position. Repeat 5-10 times, checking there is no tension in the neck or shoulders.