While there are some pregnancies where rest is more important than working out, most mums-to-be can enjoy a sensible program safely – reaping a range of physical and psychological benefits for your health and wellbeing, fitness, comfort, labour preparation and postnatal recovery.

Developing your fitness and strength will aid your stamina, posture and overall health throughout your pregnancy and labour. Participating in a carefully selected program will also give you valuable time to yourself and help you manage the physical and emotional changes that go along with childbirth.

The right combination of exercises can help maintain cardiovascular fitness, strength and muscle tone. Homing in on areas such as your posture, pelvic floor and core muscles is imperative. As your pregnancy progresses, exercises that strengthen your back and enhance your awareness of the gradual postural changes will allow you to correct and support your carriage, avoiding common problems such as backache.

It is natural and important to put on weight as your baby develops, and sensible exercise and a nutritious diet will help you stay within a healthy weight range.

Regular exercise will also help you relax, improve your sleep patterns and boost your mood and self-esteem. It 
will also help you to prepare for labour and recover sooner after your little bundle has arrived.

Fitball exercises are low impact and have added focus on core, posture, breathing and pelvic floor.

Pelvic Circles

Sitting on a fitball, elongate your spine; relax your shoulders and rest your hands on your hips. Rotate your hips and pelvis in a slow, smooth circle; first clockwise, then anticlockwise.

Do five circles each way.

Roll and Reach

Begin as in the Pelvic Circles exercise. Rest your arms by your sides. Inhale and raise your arms sideways to shoulder height. Maintaining your arm extension, exhale and bring your hands forward, thumbs down, to meet in front of your chest. Round your upper back, rolling the fitball slightly forward. Become as round as you can. Return to upright sitting, bringing your hands into your chest. Inhale and reach for the sky. Exhale as you hinge forward from the hips, rolling the ball backwards. Keep your back straight and rest your hands on your thighs. Inhale as you slowly round your spine and roll back to upright posture.

Repeat three times.

Lateral Raise

Sitting tall on the fitball, hold your hand weights by your sides. Elbows should be bent and shoulders relaxed, back and down. Raise your arms sideways until your hands and elbows are level with your shoulders. Lower 
your arms slowly.

Complete two sets 
of 15 repetitions.

Add 
a Seated Leg Raise (see below) as 
you progress.

Seated Leg Raise

Sit tall on a fitball with your feet hip-width apart. Make sure your feet are slightly out from the ball so your calves don’t touch it. Relax your shoulders and rest your arms in front of you. Engage your core by gently drawing your lower abdomen inwards. Slowly raise your foot off the ground, straightening your knee to stretch one leg out in front. Lower and repeat 
on the other side.


Do five leg raises 
on each side.

Fitball March

Sit tall on a fitball, with your feet out in front and hip-width apart. Check that the natural curves of your spine are present and your shoulders are relaxed and down. Bend your elbows by your sides. Draw in the muscles below your navel to engage your deep abdominals. March on the spot using natural walking arms.

Walk for one minute.

Fitball Heel Digs

Sit tall on a fitball with your feet out in front, and hip-width apart. Check that the natural curves of your spine are present. Bend your elbows by your sides. Draw in the muscles below your navel to engage your deep abdominals. Tap alternating heels forward as you reach your arms forward and back.

Repeat exercise for one minute.

Seated Step Touch

Sit tall on a fitball with your feet out in front and hip-width apart. Draw in the muscles below your navel to engage your deep abdominals. Step your right foot out to the side, then step your left foot across to join it. Repeat the step back to the left. Continue stepping from side to side.

Repeat for one minute.

Resist the temptation to bounce the ball; the less you bounce, the more you work your core.

Fitball Wall Hover

Stand with your feet about half a metre away from the wall. Hold the fitball against the wall at chest height (you should be able to see over the top of the ball). Lean forward and rest your forearms on the ball so your hands are slightly lower than your chin. Elongate your spine and settle your shoulders down towards your tail bone. Visualise your lower abdomen, between your navel and pubic bone, as you gently draw the area towards your lower back. Hold for five slow breaths.

Repeat three times.

Wall Squat

Stand with the fitball between your lower back and the wall with your feet hip-width apart. Slowly roll down into a seated position. Walk out until you can see your toes beyond your knees. Check the ball is supporting your pelvis and lower back at the lowest seated position. Your back should be straight and parallel to the wall. Draw your lower abdomen towards the wall, engaging your core. Place the weight in your heels and slowly roll the ball up the wall to a standing position.

Repeat. Complete three sets of 15 repetitions.

As you progress, add light hand weights and perform bicep curls, bending your elbows as you stand, straightening as you sit.

Top to Toe

Stand, holding your fitball at the wall, at chest height. Walk forward as you roll the ball up the wall until you are stretching your arms up high. Walk in under the ball to feel a lovely stretch through your arms, shoulders and body. Hold for five slow breaths, roll the ball back down and repeat three times.

Wall Push-Up

Stand upright with arms outstretched, holding the fitball against the wall at shoulder height. Set your shoulders down to stabilise your shoulder blades and deep abdominals. Step back away from the wall. Lightly turn on your buttocks to keep your hips straight. Now perform slow push-ups, bending your elbows outwards as you lean towards the wall and straightening them to push away.

Complete three sets 
of 15 repetitions.

Ball Bridge

1. Sit with your hands by your hips on the ball. Round your back and slowly walk out as you roll down to place your elbows on the fitball. Continue until your shoulder blades are on the ball. 


2. Now rest your head back on the ball. You should be in a straight position, with your head, neck and shoulder girdle on the ball, your back straight and your heels directly under your knees and hip-width apart.

3. Engage your core abdominals by drawing your lower abdomen towards your lower back.

4. Place the weight in your heels. Slowly lower and raise your hips, using your bottom muscles to lift your pelvis.

5. Rise to horizontal, as explained above.

6. To rest between sets, place your elbows on the ball to keep it underneath you, lower your hips and bring your head off the 
ball.

7. To sit back up, lower your hips, put your elbows on the ball and lift your head off the ball. 


8. Now put your chin on your chest as you walk back and the ball will ‘roll you up’. It is important 
to send your head forward.

Complete two sets of 10-15 repetitions.

Quick Lifts

Start by standing tall. Be aware of your pelvic floor working like a strong hammock within your pelvis. Lift it quickly and with maximal strength for two seconds then release the hold for the same amount of time. Continue to raise and release, performing continual strong quick lifting and lowering of 
your pelvic floor.

Repeat 10 times or more if you can.

Kneeling Circle

Kneel on the floor with your chest and arms resting on the ball and your chin resting on your hands. Make sure your knees are far enough away from the ball that your back is flat. Slowly roll the ball to the side, forward, other side and back to roll your body in a horizontal circle. Imagine drawing a circle with your navel. Feel the release and relaxation in your back.

Rotate 10 circles each way.