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Pregnancy exercises: The Clam

This move is great for your hips and pelvic muscles during pregnancy. Watch the video above. 

Joan Murphy, co-founder of Frame fitness studios in London, runs exercise classes especially for pregnant women. Here, helped by fitness instructor Kelly Burns, who is 20 weeks pregnant, Joan shares some exercises to get your body in shape while also protecting your bump. These will have the best effect if you do five to ten repetitions, three to four times a week, either on their own, or alongside gentle exercise such as swimming, walking or yoga. 

You’ll need to keep your hips and pelvic muscles strong to enable your body to support your growing bump. Strengthening these muscles can also help prevent and reduce pelvic girdle pain, but if you’re already starting to suffer, make sure you stick to what’s comfortable.

  1. Lie on your side with your arm nearest the floor extended lengthways and your elbow bent to support your head. Place your other arm so your hand is on your waist and your elbow is in line with your torso. 
  2. Bend your knees in front of your body at a 45-degree angle. 
  3. Keeping your feet together, open your knees as far as you can without your top hip rolling back.  Repeat on the other side. 

For more pregnancy exercise videos, visit the M&B YouTube channel.

>> READ: 10 OF THE BEST PREGNANCY FITNESS DVDS

Photo/video: Howard Boylan.

 
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