Pilates for pregnancy

1. Sit with your back against the wall and your feet raised, your lower legs supported on a cushion. Making sure that your feet are in line with your legs (no pigeon toes!), stretch your feet as far as you can without your legs coming off the cushion. Point and stretch your toes and hold for a count of five.

2. Bring your feet back to the starting position but continue the movement so that the feet flex - the toes point up to the ceiling and the heels pushing away. Hold for a count of five. Repeat both steps five times.

3. Now circle the ankle five times clockwise, then five times anti-clockwise.

Arm raises
This exercise helps to improve posture, as well as loosening tense necks and shoulders. You need a long scarf for this one.

1. Stand with your feet hip-width apart, with a long straight back and neck. Draw the navel gently towards the spine to eliminate any overarching and keep that feeling there throughout the exercise.

2. Hold the scarf lightly taut in front of you with your hands about a metre apart. Breathe in and, as you breathe out, raise the scarf until it is above your head, without allowing a hollow to appear in your lower back. Don't lift your shoulders as you raise your arms. Instead feel the movement coming from your shoulder blades. Keep the neck and shoulders soft and relaxed throughout.

3. At the top, breathe in then, as you breathe out, lower the scarf again. Repeat five times.