Some days just getting up off the sofa might feel like a workout in itself, but exercising when you’re pregnant can improve your energy levels, make you feel good about yourself and help you get back in shape quicker after baby comes along. 

It can also strengthen your muscles to help you carry the extra weight, improve your joints and make it easier for you to give birth to your baby.

“Exercise will get oxygen pumping around your body, which helps your circulation and makes you feel good,” says Vicky Warr, founder of The Beez Kneez, which specialises in pre and post-natal fitness and nutrition programmes. “And if you feel good it will show on the outside and you will look good too.” Here are a few ideas to help get you started. Try:

Walking

“Fast paced walking in pregnancy is great as it helps release endorphins or ‘happy hormones’ which will really get you glowing,” says Warr. “But fast-paced is key – a dawdle around the shops won’t do.”

Walking is the ideal pregnancy exercise, keeping you fit without putting too much stress on knees and ankles. But remember to:

1. Wear supportive shoes.
2. Drink plenty of water before and after.
3. Maintain good posture. “Think ‘tall’ and imagine pulling your baby towards your lower back, while breathing normally, and clench your bottom a little,” Warr advises.

Yoga

A favourite with celeb mums like Gwyneth and Madge, yoga can keep you toned and flexible, and help you wall talk by improving your posture. It’s safe throughout pregnancy, but remember to take it slowly and:

1. Don’t try to increase your flexibility too much or try advanced poses.
2. During pregnancy the body releases the hormone relaxin, which softens the ligaments and can make you prone to injury.
3. Keep hydrated and breathe deeply.

Swimming

Swimming can help improve muscle tone and boost circulation and stamina, all of which are bound to have you looking the picture of health. And because the water takes all the weight, you can safely continue right through the last trimester without putting stress on your joints. Just make sure you’re not too warm – water temperature should never exceed 32 degrees C.

Tips to help you exercise safely

• Warm up slowly and cool down gradually.
• Wear loose-fitting clothing and supportive shoes.
• Watch your back – the levels of a hormone called relaxin increase during pregnancy. Relaxin loosens your joints, so it’s easier than usual to hurt yourself.
• Avoid exercising while flat on your back after the first three months as it cuts down the blood flow to the baby.
• Drink plenty of water so you don’t get dehydrated.
• Stop if you feel uncomfortable, or if muscles are hurting.
• Avoid using a Jacuzzi, steam room or sauna.
• Stay cool and don’t overdo it!

* Always consult a healthcare professional before embarking on any exercise plan.