Joanna Hall's pregnancy fitness programme

For the legs

Can opener and extension
What it does: Streamlines outer hips and thighs and helps to lengthen and tone muscles of whole leg.

What you do: Lie on your side, knees bent as if sitting on a chair. Keeping your feet and knees together, lift your feet off the floor. This is your start position. Keeping the feet together, open the top knee as wide apart as possible using the outer thigh. Lower the top knee and then extend the leg down the length of the body. Bring the leg back into the bent leg position and repeat.

All fours cross leg combo
What it does: Draws buttock cheeks together and targets the outer buttock area as well as lifting and firming the main buttock cheeks.

What you do: Start on all fours, wrists under shoulders and knees under hips. Place your fists on top of each other and rest forehead on the top fist - this puts the spine in the correct position. Lift up one leg, bent knee slightly higher than hips. Keeping the hips level, lower the knee to the outside of the opposite calf. Lift the leg back to original position.

Stretches
When pregnant, your body naturally produces more of the hormone called relaxin which has the effect of 'loosening' joints and increasing your mobility and flexibility. It is generally advised during pregnancy that you don't aim to increase your flexibility or over-stretch one side of your body as this can create muscular imbalances and postural problems later. Instead look to maintain your flexibility, complete stretches for your hamstrings, calves and quads after your walks and enjoy this lovely spine stretch which will feel glorious as well as giving your baby more space inside you.

Side reaches
What it does: Stretches and tightens both sets of the oblique waist muscles.

What you do: Stand with good posture. Draw your abdominals in and imagine cradling your baby in towards you. Extend one arm up over your head and to the side and the other across in front of your body. Hold the position for 20 - 30 seconds, breathing throughout.

Remember pregnancy is a very special time for you to respect your body and enjoy all the wonderful changes happening inside you. Keeping active will not only help your body but help you feel better about yourself as you progress through pregnancy - so enjoy, but remember to always listen to your body.