ankle weights
The Clam
Inner Thigh Lift
Standing Leg Raise With Ankle Weights
Gluts Up And Back
WHAT IT DOES: Strengthens and tones the top and
outside of the bottom.
START: Place the ankle weights around each ankle.
ACTION: Lying on your side, rest on your forearm with
your elbow under your shoulder. Maintain good
alignment.
ACTION: Bring your knees up to a 45 degree angle with
your hips and keep you feet flexed and on top of each
other. Look down your legs, position your feet level with
your buttocks. Lift your feet off the ground. Open top
knee and close. Keep your hips stacked on top of each
other and still (avoid rotating your hips forward or
back). Do the desired number for one side, then repeat
other side.
HOW MANY: 2 sets of 8-12 each side
WHAT IT DOES: Tones inner thigh.
START: Place the ankle weights around your ankles.
Lie on your side and forearm. Bend your top leg and
place the foot behind the knee of the bottom leg.
ACTION: With the bottom leg straight lift and lower this
leg. Aim to lift from the inner thigh.
HOW MANY: 2 sets of 8-12 for each leg
WHAT IT DOES: Strengthen and tones front thighs.
START: Place the ankle weights around your ankles.
Stand with good posture.
ACTION: Lift one foot off the ground, keeping the knee
bent. Slowly kick it in front, keeping the knee slightly
bent. Pull in your abdominals and maintain good
posture. Then place the foot slightly behind
the leg you are standing on when you return. It is
important you avoid leaning backwards and keep your
balance.
TIP: Stand sideways to a wall and hold onto the wall if
you find it difficult to hold your balance. Lift the foot
furthest from the wall.
HOW MANY: 2 sets of 8-12 on each leg
WHAT IT DOES: Tones and strengthens the bottom and
improves hip mobility.
START: Place ankle weights around your ankles and
kneel on all fours.
ACTION: Bring the knee to the chest and then keeping
the foot flexed push the heel upwards, keeping the
knee bent. Perform on one leg first then change legs.
HOW MANY: 2 sets of 8-12 each leg
Lateral Band Walk
Band High Pull
Outer Thigh Toner And Bottom Lifter
Quadruped Reciprocal Reach
WHAT IT DOES: Strengthens muscle on outside of
glute and outer thighs.
START: Step each foot into each foot loop. Hold each
handle. Stand with good posture, neutral spine
position and keeping shoulder blades squeezed
together.
ACTION: Take a step sideways, maintain good
posture and continue stepping sideways. Try to keep
the same tension with the band whilst stepping.
HOW MANY: 2 x 8 each direction. Repeat 3-5 times
WHAT IT DOES: Strengthens the muscles of upper
back and the backs of shoulders.
START: Stand with the tubing loops under the arches
of your feet and hold the handles of the tubing in
each hand.
Bend your knees slightly and bend forward slightly at
the hips.
ACTION: Pull one handle up towards your shoulders,
keeping your elbows out and squeezing your
shoulder blades together. Keep your elbow high and
your hand lower. Look towards the floor throughout
the exercise, just in front of your toes as it provides
less stress to the neck. Bring the arm back to the start
position.
HOW MANY: 2 sets of 8-12 each arm
WHAT IT DOES: Tones outer thigh and bottom and
improves balance.
START: Stand with good posture with feet between
loops and holding handles of tubing. Keep knees
slightly bent. Squeeze shoulder blades together and
elbows bent with hands level with chest.
ACTION: Slowly lift one leg to the side and squeeze
your bottom. Keep drawing your navel to spine. Hold
for 3 seconds and return to start position. Keep your
heel up to the ceiling and toe pointed down to floor.
Alternate with other leg. By maintaining good posture
throughout you will keep balance. As your pregnancy
progresses this exercise will become challenging.
Reduce the distance you lift your leg and place the
opposite hand to the lifting leg onto a wall for
stability.
HOW MANY: 2 sets of 8-12 each leg
WHAT IT DOES: Improves balance and works deep
abdominal muscles to support spine.
START: Place the loops around your feet and place
each handle of the tubing under the heel of your
hand, keeping your thumb inside the loop. Kneel on
all fours, keeping a flat back and abdominals
contracted. Avoid arching your lower back.
ACTION: Keeping the back straight, straighten the
right leg behind you and your left arm straight out in
front of you, by the ear, holding the handle. Raise the
heel to the level of your bottom or just below,
stretching the tubing. Hold the position for 3-5 counts.
Bring the right leg in and repeat the exercise with the
left leg and right arm. For less of a challenge:
Lengthen and lift on leg away whilst keeping the
hands on the floor.
HOW MANY: 8-12 each way
General Guidelines for the Pregnant Exerciser
1. Consult your doctor before participating in this exercise programme or any other
exercise or fitness programme.
2. Wear loose, comfortable clothing that facilitates heat loss.
3. Wear a supportive bra and maternal support belt if needed.
4. Eat a pre-exercise snack, 30 minutes before exercising (a banana is a good choice).
5. Avoid holding your breath when performing any of the exercises.
6. Focus on posture and maintaining good alignment.
7. Do not exercise to exhaustion.
8. Base your intensity on the Rate of Perceived Exertion. This is the level of intensity you
feel on a scale of 1-10 during the exercise (rather than pace). Keep your level of
intensity to 7 – this would be being able to hold a conversation but not being able to
sing. Any more than that and you will start to pant and work too hard, which would
have the effect on your body starting to overheat.
9. If exercise results in increased fatigue, decrease intensity or duration.
10. Exercise in a well ventilated, cool room. (You must avoid getting over-heated when
you’re pregnant.)
11. Drink water before, during and after exercise.
INSTRUCTIONS
• Before you begin, imitate and practise all exercises WITHOUT product until you are able
to perform the movements with confidence. Then begin exercising with the product.
• Perform 1-2 sets of 10 to 15 repetitions during each exercise session. Rest approximately
30-60 seconds between sets.
• If unable to perform 10 to 15 repetitions, start with less repetitions and slowly work your
way up to the desired goal.
• If unable to achieve maximum muscular fatigue following the performance of 15
repetitions, cautiously add more repetitions.
WARNING!
• Read carefully before first use and retain for future reference
• Consult your doctor or midwife before participating in this exercise
programme or any other exercise or fitness programme
• This product is not a toy: adult use only
• Always use the products in a clear space away from sharp corner or objects
• Before each use, inspect the product. Throw away at the first sign of damage
or weakness
• Do not store in direct sunlight or near a source of heat, this could damage the
product
• Do not allow to come in contact with solvents or harsh chemicals, this could
damage the product
• Ensure the ball is inflated adequately using the guidelines provided
• Exercises should be done in a SLOW and CONTROLLED MANNER
• If you feel any pain or experience dizziness while exercising you should stop
immediately
four way resistance tubing
Includes: ankle weights, four way resistance tubing, core training ball
(with straw to aid inflation)
Kegels: We recommend you perform pelvic floor exercises, otherwise known as Kegels
daily during pregnancy to keep these muscles strong and avoid stress incontinence.
Tighten the muscles you would use if you were trying to stop urinary flow or draw up the
muscles between the legs. Hold for the count of 10, relax for another count of 10, and
repeat for 5 minutes. You can perform these standing, seated or lying on your back with
knees bent (during trimester one and two, avoid lying on your back during trimester 3).
Cool Down: After completing your exercises, the cool down is as important as warming
up. For ten minutes, complete with a brisk walk or marching on the spot before getting
into your car or sitting down. As your body required extra circulation to complete the
exercise, you also need to give your body enough time to return the circulation to
normal.
Warm up: A warm-up prior to your workout is essential. Expectant mothers require extra
circulation of the blood for their muscles and also for the baby. Do not perform these
exercises without warming up first as your blood will not be circulating well enough for
your body to receive the nutrients and oxygen to your muscles efficiently. A 10 minute
warm up of light to moderate intensity such as brisk walking, will help increase
circulation and prepare the body for your exercise session!
Exercise Frequency: Pregnant women should exercise 3 to 5 times per week, providing
there are no contra-indications and you have been given permission from your doctor
to exercise. During later stages of pregnancy this may be 3 to 4 times per week.
Exercise Duration: In the third trimester, consideration should be given to foetal nutrition
and optimal energy balance. As exercise involving longer duration requires more
calories, the higher the number of calories burned in exercise, the more food the
expectant mother must consume to ensure foetal nutrition is not suffering. This can
sometimes be difficult due to heartburn and less space in the stomach. It is advisable
to keep workouts to no longer than 45 minutes.
Intensity: There is no ‘one size fits all’ intensity that is appropriate for all pregnant
women. Pre-pregnancy fitness level and personal preference are determining factors.
As a guide if you are continuing your regular pre-pregnancy exercise routine, avoid
exceeding your pre-pregnancy intensity levels.
Principles
rinciples for Pregnancy Exercise
Posture: When performing these exercises ensure you have good posture known as
‘Neutral spine alignment’. For a healthy back you should aim to maintain this posture.
Keep your head in line with your spine, your shoulder blades held back and lengthen
your spine. Pull the pubic bone toward the navel. Maintain the natural curve of your
lower back.
Consult your doctor or midwife before participating in these exercise programmes or
any other fitness regime.
The information in this guide is not intended as any kind of substitute for the advice or
treatment that may have been prescribed by your doctor or midwife.
You are solely responsible for carrying out the exercises in accordance with the
instructions and do so at your own risk.
general fitness set for pregnancy
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general fitness set
core training ball
TO INFLATE BALL: Remove plastic stopper from ball, insert straw and gently blow. The ball should not be inflated to its capacity and must have some “give” so it is easy to grip. Remove
straw and insert plastic stopper in to hole until top is flat with ball. You need to be able to squeeze the ball comfortably to complete the exercises – remove stopper to release some air if
necessary and then reinsert.
mothercare pre-natal fitness guide
Staying fit, energised and toned throughout your pregnancy is now much easier.
Created by Mothercare and Vicky Warr, certified pre-natal exercise specialist, this
general fitness set provides you with the equipment and exercise guides you need to
condition and tone your body whilst your baby bump grows. All for a fitter, energised
and healthier pregnancy!
Vicky Warr is a YMCA and Fitness Professionals accredited pre and post natal personal
trainer and group exercise specialist, with over ten years experience in the health and
fitness industry. She is also a mother and serves as pregnancy fitness expert for
Mothercare, many publications and on radio.
These exercises will help safely condition and strengthen your muscles plus improve your
general fitness during your pregnancy. We have selected exercises that will benefit the
mother to be and prepare her body to be strong enough to perform the role of
motherhood which involves daily lifting, carrying and feeding the baby. Plus, these
exercises are devised with the pregnant body in mind, with exercises in suitable,
comfortable positions for pregnancy and focus on posture.
Kneeling Plank On Ball
Stomach Toner
Squat With Overhead Reach
Static Lunge And Arm Squeeze
You can perform each workout at home separately or combine them together for an all
over body workout. Please read all instructions prior to using this pack and guide.
WHAT IT DOES: Strengthens lower abdominals.
START AND ACTION: Place hands on the ball and rest
on knees and toes. Form a bridge position with neck,
spine, hips and toes in line. Tuck your bottom under and
avoid arching your back. Draw navel to spine.
HOW MANY: Hold navel to spine for 10-20 secs
continuing to breathe. You should feel your abdominals
working during this exercise.
HOW MANY: Repeat 3-5 times
Enjoy your workouts!
Side Twist
WHAT IT DOES: Strengthens and conditions deep
abdominal muscles and lower back.
START: Start seated and draw navel in to spine. Keep
your knees bent and feet on the floor. Lower your back
to between a 45 and 90 degree angle to the floor, as
shown. Hold the fitness ball.
ACTION: Keep hands on the floor. With ball in between
ankles (as shown) or knees, lift feet off the floor,
maintaining the neutral spine position. Bring your knees
towards your chest, keeping the ball between your
ankles. Hold for 5-10 secs. Return to start position. You
should not feel any pain in your lower back. If you do, try
this exercise with your feet on the floor.
HOW MANY: 5-8 times
WHAT IT DOES: Tones thighs, trapezius and muscles of
the upper back. Releases tension in the mid and upper
back.
START: Stand with good posture holding the ball out in
front, place feet hip width apart and knees slightly bent.
ACTION: Proceed into a squat position so that your
thighs are parallel to the ground, at the same time take
the arms and ball just above your head. Keep your
shoulders squeezed together and maintain neutral
spine. Hold this position for three seconds.
Remember to keep your feet flat on the floor and your
knees behind your toes.
HOW MANY: 2 sets of 8-12
WHAT IT DOES: Tones bottom and thighs, chest and
biceps.
START: Begin in a split stance position, front foot flat and
heel of back foot lifted. Knees should be slightly bent.
Keep eyes up, head lifted and shoulder blades
retracted or squeezed together.
ACTION: Lower the body, keeping most of the weight
through your front heel and hip. Knees should be bent
at 90º. At the same time squeeze the ball with your
hands, keeping the elbows slightly bent. Keep your
knees at right angles, then push straight up to return to
start position.
HOW MANY: 8-12 each leg
For a variation and to work abdominals, rotate the trunk
to the side.
This Mothercare pre-natal fitness guide will help you achieve the best from your general
fitness set. Defined muscle tone, deep abdominal stability, and strength gains are some
of the benefits you’ll feel. There are workouts with key exercises to tone legs, thighs,
bottom and keep those abdominals in great condition.
Vicky Warr,
Mothercare Pre-natal Fitness Expert
ankle weights
four way resistance tubing
core training ball
Made in China.
ID MK5238IS01SUK
MK5238IS01SUK 9/3/09, Revised: 10/1/09, 10/28/09; 11/9/09 11x17
WHAT IT DOES: Strengthens Obliques (side
abdominals) and core.
START: Start seated holding the ball. Draw up your pelvic
floor muscles and pull navel to spine. Keep your knees
bent and your feet on the ground. Squeeze your
shoulder blades together and keep your back at a 45 to
90 degree angle to the floor.
ACTION: Squeeze the ball with your hands and whilst
maintaining the squeeze, twist your trunk to the side.
Maintain correct posture. Return to start position and
rotate the trunk to the other side.
HOW MANY: 8 each side
Inner Thigh Squeeze
WHAT IT DOES: Conditions and strengthens abdominals, tones inner thighs and strengthens pelvic floor.
START: Seated with bent knees, draw navel to spine.
Place ball in between knees.
ACTION: Squeeze the ball between your inner thighs
and draw up your pelvic floor muscles. Perform quick
squeeze, holding for 1-2 seconds then releasing.
HOW MANY: 2 sets of 8-12
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