Pilates for pregnancy

If you feel dizzy at any point during this exercise, stop immediately.

1. Stand facing a window ledge, heavy table or chair at an arm's length away. Your feet should be firmly planted on the floor, hip-width apart. Your spine should be long and straight with no tension in the neck or shoulders. Draw the navel gently to the spine and pull up the pelvic floor. Raise your arms above your head without raising your shoulders.

2. Breathe in and, as you breathe out, slowly bend forwards in one piece without letting the spine curve or arch. Feel as if you are rotating from the hips with your back long and flat. Let your fingers rest on the support and feel a long stretch through the arms, neck and back. Hold this position for up to a minute and breathe naturally.

3. Continue the bend forwards, dropping your head down towards the floor as far as is comfortable. If this feels a strain, bend your knees slightly.

4. Breathe in and, as you breathe out, roll up slowly feeling as if you are placing each vertebra of the spine on top of the one below until you are standing with a long, straight back. Check there is no tension in the neck, jaw or shoulders and take a few long, slow breaths, Repeat up to 5 times.

Pillow squeeze
This is a famous Pilates exercise that combines a number of benefits. It works the pelvic floor muscles and the inner thighs, as well as helping posture awareness and relaxing the lower back. You will need a pillow or cushion for this exercise - the firmer it is, the harder you will have to work.

1. Lie on your back with your knees raised up and your feet on the floor. Gently hold the cushion or pillow between your knees. Place your arms by your sides, palms down. Check the shoulders and neck are relaxed and, if you are at all uncomfortable or the neck feels arched away from the floor, place a small pillow underneath your head. Breathe in, pulling up the pelvic floor muscles.

2. As you breathe out, draw the navel to the spine and squeeze the pillow with your knees, taking care not to let your back arch or tension to creep into your back, neck or shoulders. The only part of your body that should be moving is the knees.

3. Breathe in to release the cushion and repeat up to 10 times.