Pilates for pregnancy

This exercise stretches and releases the back and the best way of doing it is as slowly and smoothly as possible, allowing one position to blend into the next. If you have any back problems, however, only do the first two positions.

1. If possible, do this exercise next to a mirror so you can check that your back is completely flat. Position yourself on your hands and knees, with your knees hip-width apart, and check that your shoulders, hips and knees are all in alignment. Try to make your back perfectly flat with no tension in the neck and your head relaxed and in line with the spine.

2. Breathe in and, as you breathe out, gently draw the navel back towards the spine so that your back arches upwards and your head drops down between your arms, keeping them straight as you do so. Breathe in and return to the position above.

3. Breathe out and arch your back the other way so that it hollows out with your head and your bottom the highest points of your body. Breathe in and return to position 1. Repeat 5-10 times.