3 Brilliant Pregnancy Exercises By Bodyism

Pregnancy Exercises by BodyismI think I must follow at least five members of the Bodyism team on instagram. I’m not a stalker or anything; I just find their accounts brilliant #fitspo.

The brain child of Australian PT James Duigan, Bodyism is perhaps one of the most celebrity backed gyms in London. James’s simple approach to clean eating (does the best selling diet book ‘Clean and Lean’ ring any bells?) and predominately body weight focused fitness method is the secret behind multiple highly desirable, long and lean bodies including Elle MacPherson, Rosie Huntington-Whitley and Molly King. Oh and did I mention that Bodyism is also responsible for getting Lara Stone ‘s killer body back post pregnancy, as well as keep her fit through pregnancy?

Knowing how hard it is to stay lean during pregnancy, I got in touch with Bodyism to find out the 3 best exercises we can do during pregnancy.

Pregnancy Exercises by Bodyism1. The plié squat.
This exercise will help strengthen your glutes, hamstrings and thighs. Start by standing with your feet slightly wider than shoulder-width apart and turn your toes outward at 45 degrees. Clench your hands in front of your chest and engage your core by   pulling your belly button in towards your spine. Keeping your hands clenched in front of your chest, squat down by  pushing your hips back and bending your knees until your thighs are parallel to the floor. Throughout the movement, keep your torso upright.

Return to the start position by pushing through the hips and the heels  and repeat 12–15 times.

2. Ys.

This exercise targets the muscles between the shoulder blades that need to be strong for when you have a baby to  hold.

Start by standing with your feet hip-width apart, bend your knees and stick your bottom out, so your upper body leans forwards 45 degrees.Hold your hands directly below your chest with fists clenched and thumbs up, keeping your head and back in a straight line, your shoulders back and down. Engage your core by pulling your belly button in towards the spine. Raise both hands to create a ‘Y’ shape above your head with your arms by your ears, then return to the starting point.

Repeat 10–15 times.

3. Supermans

Superman. This exercise will activate and strengthen your hamstrings, glutes and lower back muscles, as well as improve your overallbody balance.

Support yourself on your hands and knees with your hands under your  shoulders and yours knees under your hips and with your toes firmly pointing into the floor. Ensure your spine and neck are in a straight line  by keeping your gaze to the floor, just in front of your fingertips.  Extend your left arm out in front of you beyond your head, thumb up,  while extending your right leg backward – imagine you are being  pulled from either end. Return to the start position and repeat 10–15 times on each side.

For further prenatal exercises by Bodyism  check out the  Clean and Lean Pregnancy Guide Video, available for purchase.

Photography by Logan Irvine-MacDougall