Joanna Hall's pregnancy fitness programme

Chest openings
What it does: This is great for combating hunched rounded shoulders, which you may start to experience as your breasts get bigger, and while breastfeeding.

What you do: Lie on the floor, knees bent on one side and at the hip. Hold a small weight or can of beans in your top hand and slowly extend the arm up and over to the other side as if following the arc of a circle. Keep the elbow soft so you tone the arm as you open up the shoulders. Bring the arm back to the start position. Remember to keep the shoulders down and neck long as you complete each move. Perform six on one side and then swap sides.

For the arms

Frontal raise and lateral arm combo
What it does: Gives shape and tone to the front of the arm as well as creating and defining the shoulders.

What you do: Stand with good posture, hold a weight in each hand, palms away from thighs. Lift slowly on four counts to eye line, keeping elbows in line with wrists. When level with eyes, take arms out to side level with shoulders for four counts and lower to side on eight counts. Repeat lift arms to side on four counts and level with shoulders on four counts and then draw them in front of the body and lower on eight counts.

Tricep dip and arm reach
What it does: Streamlines whole body, tightens backs of arms and firms buttocks.

What you do: Start sitting on the edge of a chair. Your fingers need to be facing forward and your elbows in line. Support your weight and lower yourself down for a tricep dip position keeping the elbow pointing back behind you. Extend back up to straight arm position and then press your hips forward and stretch one arm up over your head on your diagonal.