EXERCISE Remember that too many repetitions done quickly may cause muscle cramps, so don’t overdo it
LEG EXTENSIONS
This will strengthen the muscles of the front of your thighs and help to support your knees. This exercise can be done standing or sitting on a chair. Sit upright in a straight-backed chair (or place a pillow behind you for support) and slowly bend and straighten each leg. Brace your back by pulling your belly button to your spine. Do two sets of 16 repetitions on each leg.
CALF RAISES
This strengthens the calf muscle and increases circulation to your legs. It’s particularly helpful if you suffer from swelling and varicose veins.
PRESS UP
This exercise will strengthen the pectorals (chest muscles) and tone the triceps (muscles at the back of your arms). Kneel on all fours, with your hands slightly wider than your shoulders and your fingers facing forwards, your knees slightly apart, and placed directly under your hips. Tighten your abdominals to keep your back from arching and lengthen your spine, keeping your neck and back in a straight line. Ensure that your body weight stays over your hands. Bend your elbows and lower your chest and face towards the floor, exhaling as you go down. Pause. Inhale and exhale as you slowly start to push your body up towards starting position. Do two sets of eight reps. Should this position become too uncomfortable as your pregnancy progresses, do this standing, placing your hands directly in front of your face pressing against a wall. Brace your abdominals and allow your elbows to bend as you sink your body towards the wall, exhaling as you do this. Pause at the bottom and then push back to starting position. Do four repetitions. 44 YOUR PREGNANCY 46
Stand one pace back from a wall, with your feet placed hipwidth apart and your knees soft. Move your body weight slightly forward and place your hands on the chair. Keep your head up and look straight ahead. With your weight evenly spread between both feet, slowly rise up onto your toes. Lift the arch of your foot as high as you can. Hold, and then slowly lower both heels to the floor. Do two sets of eight repetitions.
SQUAT
Tone your legs and bum with this easy move. Your lower body muscles are working harder than ever to support your growing belly. Strengthening them can assist. Stand with your feet wide apart. Hold a dumbbell in each hand, arms extended in front of you. Make sure to keep your back straight and then bend your knees. Do 12 repetitions.