Quad stretch

“This is a great exercise for learning how to stabilise the pelvis, and it also works the glutes and abdominals. Pelvic stability is really helpful as the bump grows, so strengthening the pelvic stabilisers (our pelvic floor and transverse abdominis) will make a huge difference ahead of pregnancy.”

Come into a standing kneel (only your legs should be on the floor – not your bum too)
Engage the core and bring your arms up to shoulder height, relaxing the shoulders away from your ears
Imagine a line going from the crown of your head to your knees
As you inhale, slowly start to hinge backwards – maintaining that imaginary line
As we exhale, bring yourself back to the start position
You should feel the effort in the core and, if you’re squeezing, the glutes

Side kneeling leg lift

Grant calls this exercise ‘spicy’, so you can be sure of a good hip abductor burn. “Lift the leg as high as you can without making the rest of the body move.”

Come to a standing kneel and find that neutral position, arms out to the side
Lean towards your left side so that you can put your left hand on the floor
As you come down, extend the right leg along the mat, making sure the hips are facing forward
Bring your right arm towards the ceiling, exhale and slowly lift your right leg up towards the ceiling – toes pointed
Inhale and, with control, bring that right leg back down
Repeat a few times before switching sides

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