Her programme includes a twice-weekly 30 minute brisk walk outside, interspersed with strengthening exercises, followed by 15 minutes of pelvic floor exercises and stretching. Pelvic floor exercises are done every single day, plus she sees her trainer twice a week for a very focussed session of core, postural and strength work.
These pregnancy personal training sessions, totally focussed on building and maintaining core strength, are the key to a truly effective pregnancy training programme.
Try these 2 great pregnancy exercises from Geraldine’s programme to tone and strengthen your core muscles, improve posture and relieve back ache!
Supermmum (left) From an all-fours position, hands under your shoulders, knees under your hips. Take a deep breath, and as you exhale, tighten your abdominals and raise opposite arm / leg off of the floor to hip / shoulder height. Hold for 5 seconds, then do the other side. Repeat 10 times.
The Clamshell. Lie on your side with knees bent. Keeping your feet together, raise the top knee until you feel your hip starting to roll backwards. At this point, return to start position and repeat. Do this 15 times on each side.
Two great exercises for during pregnancy… and afterwards too!
Please note that if you’re suffering from Symphysis Pubis Dysfunction (SPD) one or both of these exercises may not be suitable.
What about you? What are (or were) your favourite pregnancy exercises? What worked for you? I’d love to hear your stories!