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Ab Raise |
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 To strengthen your core during pregnancy, kneel on all fours on a soft surface. Knees below hips, and hands below shoulders. Draw your lower abdomen towards your spine, and hold it there, breathing normally. Relax. Repeat 2-10 times.
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Back Extentions |
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 Lifting your new baby (and all the new hardware that comes with it!) can put a lot of strain on your lower back. Decrease your risk of injury with this simple exercise. Lie on your belly on a mat, forehead down, and forearms flat beside you. Using your back muscles, slowly lift your chest off, and let you back arch. If you are ready for more of a challenge, extend your elbows and straighten your arms.
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Hip Abduction |
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 It is very important to keep your hips strong during pregnancy, but this exercise is great to use postpartum as well. With one hand on a study surface for balance, lift your outside leg away from your body, and return to the start. Easy! You can tie a band around your leg for more resistance. Repeat 10 to 20 times on each leg.
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Reverse fly with band |
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 This is an awesome exercise for getting strong shoulders, and sexy upper back, and also for straightening out your posture. Sit on a swiss ball without letting your knees touch. Loop a light band around something sturdy, and hold it taught with your arms wide out to your sides. Keeping your arms straight, pull the band back by squeezing your shoulder blades together. Work up to 2 sets of 10-15 repetitions.
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Seated Row with Band |
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 This exercise will not only help you hold up those big boobs, but it will make your back and arms look sexy too! Sitting upright on a swiss ball, without letting your knees touch, loop a band around a sturdy surface, holding it taught at arms length, palms facing each other. Without bending your wrists, perform a rowing action, pulling your elbows backwards and keeping them tight into your sides. Don’t hunch your shoulders! Relax and repeat. Do 2 sets of 15 repetitions.
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Butt Tightener |
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 Who doesn’t want to tighten up their butt, really? Again, this is an important prenatal exercise, but great to use postpartum as well. Holding a sturdy surface, extend one leg out behind the body, knee slightly bent, and back straight. Squeeze your butt cheek, and concentrate on that big muscle group. Do 10-20 repetitions on each leg.
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Lunge |
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 Following similar principals to the squat, the lunge is amazing for sculpting the legs and butt. If you are pregnant, please hold onto a sturdy surface. Stagger your legs, one in front of the other, toes forward. Bend both knees at a 90 degree angle. Do not let your front knee go over your toe. Keep the girls up, back straight, and push through your front heel to return to the start. Repeat 10 to 20 times on each leg.
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Basic Squat |
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 Use this exercise as one of your staples for getting strong, shapely buns and thighs. This is especially usefully for keeping your major lower body muscles strong during pregnancy, and even better, can help relieve lower backache! (A stable support is recommended for balance during pregnancy) A squat is basically the action of pretending to sit down in an imaginary chair. Feet are shoulder width apart. Prevent your knees from going over your toes, keep the girls pointing straight ahead, and keep your balance in your heels at all times. Do 2 sets of this exercise, 10-20 repetitions.
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Plier Squat |
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An inner thigh and butt burner! Interested? Prepare much like the basic squat, only with your feet wider than shoulder width and toes turned out like a dancer. Squat down, keeping your butt tucked in, or pelvis tilted, and your knees tracking over your ankles. Repeat 10 to 20 times
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