> How do I use the plan to best support my pregnancy?

For women who are experiencing a straightforward pregnancy the recommendations for exercise are as follows:

• 150 minutes of moderate intensity physical activity per week.

You can use any of the workouts in this plan to either complete all of the 150 minutes or just contribute towards your weekly exercise. Remember brisk walking can also count, as well as any other physical activity.

• Plus 8-12 reps of strengthening exercises aimed at working all of the key muscle groups in the body twice a week

You can use the Core, Upper Body or Lower Body workouts to achieve this

For further clarification, ‘moderate intensity’ is best measured by your ability to be able to still hold a conversation while exercising.

Current statistics tell us that only 3-15% of women meet these expectations during pregnancy, meaning that many will miss out on the benefits of keeping active while pregnant.

Some of the benefits of exercise during pregnancy are:

Reduced pain, eases constipation, promotes healthy weight gain during pregnancy, improves overall fitness strengthening the heart and blood vessels & aids weight loss after delivery.

Exercise may decrease risk of preeclampsia, gestational diabetes & unplanned c-section delivery.

> When can I start exercising in my pregnancy?

It is not recommended that you start anything you've never tried before in the first trimester, but if it is something you have done regularly and it doesn't put you at risk of falls or impact there is no reason to stop if it feels comfortable and you are having a healthy pregnancy.

If you're not used to doing any exercise then aim to build up your fitness slowly in the first trimester, starting with short 10 minute efforts of something like a brisk walk, gradually increasing the time to 30 minutes over the coming weeks. As your body becomes more familiar with exercise you can start to use the workouts in this programme when your midwife agrees.

In this plan, start with some of the shorter workouts, and use the modified options that we offer in the classes at first. As you feel yourself getting stronger you can gradually progress to more challenging options if you wish. Remember that the benefits you are aiming for will still apply, even if you are using the regressions. You can supplement the workouts in the plan with regular walking as you begin to build your fitness

In the second and third trimester you should start to modify your exercise routine, sticking to a ‘moderate intensity’ and avoiding certain positions or movements that cause a lot of intra-abdominal pressure (pressure in the tummy). The workouts in this plan have been carefully planned to ensure none of these positions are used so you don't have to worry. ‘Moderate intensity exercise’ will mean something different for every individual, and depend on your current level of fitness but an easy way to check yourself is to ensure you are not too out of breath to hold a conversation while you exercise.

> When should I stop exercising during pregnancy?

There are some contraindications for exercise in pregnancy such as Placenta Previa, pre-eclampsia, poorly controlled blood pressure, gestational diabetes, preterm labour (or waters have broken) during this pregnancy (or previous pregnancies) or severe anaemia. If you know you have any of these conditions, or have experienced them in previous pregnancies please do not continue with any of the exercise videos in this plan.

If you are unsure, please seek the advice of your medical professional before beginning the plan.

If you start to feel discomfort or pain when exercising then stop and seek advice from a medical professional. If you feel light-headed, faint or nausea or significant shortness of breath during exercise then stop. If you experience any swelling or pain in your calves at any time then do not persist with exercise and seek immediate medical advice.

If you notice any bleeding or leaking, or experience any regular contractions or pain then stop exercising and seek medical advice.

If you have any concerns about the health of your baby or notice any changes such as reduced movement then you should seek immediate advice from your midwifery team.