Joanna Hall's pregnancy fitness programme

Midriff management
Your tummy is obviously going to go through considerable changes as your baby grows. Strong abs can support your spine, push during delivery and help reclaim your shape after your baby is born. You can perform regular abdominal exercises until your bump starts to show. Once you are starting to show, here are top tips for abdominal modifications for each trimester:

In your first trimester

1. Modify your regular abdominal curl by wrapping your hands over your abdominals, holding tightly on to the sides of your waist. Slowly curl your shoulders and upper upwards, relaxing your neck and avoiding either tucking in or extending the chin.
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2. top oblique work - such as opposite arm to knee - and replace with hip hitches. Keep the tail bone on the floor, hitch one hip up towards your ribs, release and repeat on other side.
3. Pelvic tilts are also effective at this stage. Try doing them in the morning lying on your bed, it's a great way to wake up your spine as well as keeping the core area connected. Bend your knees and gently contract your stomach muscles, curling your hips up towards your ribs.

In your second trimester

1. Stop floor abdominal work and replace with seated and standing abdominal work. Compression on the main returning vein can make you feel uncomfortable and affect the flow of blood.
2. Try the seated abdominal tuck, sit upright on the floor, knees bent, feet flat and lean back hands resting lightly on your thighs. Slowly tilt back tucking your tail bone underneath you, drawing your abdominals in towards you as if cradling your baby.

In your third trimester

1. Try this tummy tuck exercise using a chair. On your knees, rest your body on your elbows with a chair or bed in front of you. Contract your abdominal muscles arching your spine to the ceiling. You can also try your earlier hip hitches seated in a chair.
2. Try to do 8 - 12 reps of each exercise three to four times a week. Remember to listen to your body throughout, breathe smoothly and enjoy your new fabulous curves.

Belt pulls
What it does: Stops troublesome lower tummy bulges, which can be a challenge post-partum. It also helps to strengthen and maintain mobility in the spine.

What you do: First put on a snug-fitting belt, but make sure it is not too tight around your bump. Buckle it so it fits around your waist. Come on to all fours with your hands under your wrists and your knees under your hips. Start with your abdominals relaxed, you may find your tummy is touching your belt. Now keeping the back straight firmly draw the abdominal muscles so you 'create' space between your tummy and your belt. You should be able to slip your fingers in between your belt and your tummy. Hold this position for 30 seconds breathing smoothly throughout. Relax for ten seconds and repeat five times.

Heel slides
What it does: Targets the lower abdominal muscles without putting any strain in the neck or pressure on the abdominal wall.

What you do: Lie on your back with your arms by your sides, legs stretched out in front of you. Bend one knee, so the foot is flat on the floor by the knee of the straight leg. Keeping your hips still, pull in your tummy muscles and slowly draw the heel in towards the other foot, so that both legs are bent. Keep the foot relaxed and slowly extend the leg out along the floor again. Remember to keep the foot relaxed and focus on the tummy muscles drawing the leg in and not the thigh muscles.