Pilates for pregnancy

1. Lie on your back with your knees raised, the feet slightly apart and flat on the floor. Place a rolled up towel between your knees and lengthen out the spine along the floor, with the chin tucked in a little to release and lengthen the back of the neck. Check that your shoulders and neck are relaxed, arms by your sides.

2. Take a long, slow breath in and, as you breathe out, draw the navel gently towards the spine. Squeeze the low buttock and pelvic floor muscles and allow the back to curl up from the floor, very slowly. You don't need to lift off all of your back and you should always keep your shoulder blades in contact with the floor. If you lift too high, it will put a strain on your back and the aim of this exercise is to feel the mobility of the spine. Check that your shoulders and neck are relaxed.

3. When you have lifted up as much as is comfortable for your back, breathe in and, as you breathe out, lower the back down in exactly the same way, trying to feel each vertebra as you place it on the floor. Repeat 5-10 times according to what feels comfortable.

Leg stretches
This is one of the famous original Pilates exercises, adapted for pregnancy.

1. Lie on your back with your feet together flat on the floor and your knees raised. Now take your feet off the floor, keeping the knees apart to make a V-shape towards your toes, Check that your back is flat on the floor and your neck and shoulders are relaxed.

2. Breathe in and bring one knee up towards your chest. Then, as you breathe out, draw the navel to the spine, making sure the whole spine is on the floor and stretch up the second leg, pointing the toe. Check that the spine is still elongated along the floor and there is no tension in the neck or shoulders.

3. Take another long full breath and, as your breathe out, change the legs so the second leg is drawn in towards the chest and the first is stretched up. Always keep the whole back on the floor. If you feel any discomfort stop immediately. Alternate 5-10 times on each side.