Congratulations and remember…Pregnancy is a beautiful experience and not "a disability"! As an exercise and nutrition consultant I would certainly advocate an exercise regime and healthy eating plan to any expectant client. Ideally this would be a "personally" structured program - taking into account the individual circumstances such as height, weight, initial fitness levels etc. Also it is important to work in conjunction with your medical advice from doctor, antenatal class etc.

The principles that I shall outline are to primarily ensure that good structural strength and posture are maintained during your pregnancy - all that back-pain, poor circulation, lack of energy etc need not be accepted as "the norm". The same goes for adding excess weight - don't think "well, I am going to get fat anyway so I'll eat what I like"! Hopefully most are not of this frame of mind but unfortunately there are some that are. This will only compound the aches and pains and decreased fitness levels associated with having a baby and don't forget that you will probably be trying to lose all that weight again after the birth!

One of my clients recently gave birth to a little boy (hiya Sidney!) and she was back in the gym four weeks later looking great! This is mainly due to the fact that she was working out in the gym, doing weights, cardio work and flexibility, up until the week before the birth. This helped greatly with her abdominal strength (an asset when told to "push"!), posture and back strength (no back pain!). Following a post-natal check-up she was back in the gym restarting her program, great for stress-relief and for the functional strength of picking up her little boy every 5 minutes!

Females have less stability in the hip region than males and as such it is vital to strengthen this area (with pelvic tilt work as well as glutes, hips etc). This will not only help functionally (47% of all woman aged 38 suffer from some degree of incontinence!) but also aesthetically (no lower tummy bulge, wide hips/bum etc). Working the "transverse abdominals" (often associated with Pilates) will be of great benefit here. Considering that we should work the "stabiliser" muscles, especially around the abdominals and hip areas, free-weights (dumb-bells) should be emphasised. This is because machines often negate the use of these "balancer" muscles that are so vital. They may even lead to imbalances and injury - but always seek skilled, professional advice on exercise techniques before starting a free-weight program. I also emphasis plenty of flexibility work as it places less strain on the body, improves posture and muscular balance as well as relieving tension. I would suggest reducing, or even removing, any aspect of high impact work (e.g. step aerobics) as the impact through the knees and hips may be damaging,
especially during the first and third trimesters. To maintain cardio-vascular fitness choose equipment such as the stationary bike or power walking, something that is low impact and comfortable to carry out with a tummy! Be aware of your own body - consider what feels comfortable and try to emphasis natural positions (spinal alignment etc) when carrying out your exercise.

As you will see I have not laid out a set program for the course of the 9-month period. It is important to assess each individual and construct and adjust a routine accordingly. Keep the emphasis on "core stability" and flexibility and do not push the heart-rate factor too much, always be comfortable with the level that you are doing. Maintain energy levels with regular intakes of non-refined complex carbohydrates (such as brown rice, wholemeal pasta, potatoes etc) and consider using a "pregnancy-formula" multi-vitamin/mineral. The elements to consider for any routine are flexibility, stability and strength. These in combination should lead to less discomfort during pregnancy, maintenance of fitness levels, an easier delivery and a speedy return to your "old shape" - if not better!