TAILOR SIT: Begin in a sitting position with back straight, knees bent, heels together and drawn up towards your crotch. Inhale and as you exhale stretch your knees towards the floor. Inhale again and continue stretching. Return to the beginning position and repeat twice.

OPENING EXERCISE: Lay on your back, feet together and flat on the floor, knees bent and the small of your back flat against the floor. Inhale and as you exhale let your knees fall out toward the floor (keep your heels together). Return to original position and repeat ten times.

BRIDGE: Again, lay on your back, feet flat on the floor six inches apart, heels drawn up slightly toward your hips, arms by your sides, palms down. Inhale and slowly lift your hips off the floor rolling up one vertebra at a time until your hips are as elevated as you can get them. Exhale, inhale and as you exhale again slowly lower your hips back down one vertebra at a time. Repeat five more times.

RELAXATION: Lay down in a comfortable position. Now tense all your muscles beginning with your toes, feet, legs, and hips and moving up to your arms, hands, shoulders, chest, neck and face. Hold for two counts and release all the muscle tension back down your body until even your toes and fingers are relaxed. Repeat two times.

KEGELS: Contract your pelvic floor muscles as though you were trying to stop the flow of urination. Do ten at a time several times a day. This can be done anytime in any position without anyone knowing you are doing them. (I know one person who does them every time she gets stopped at a red light.) Variations: Slowly contract the muscle and hold for a count of five and release or slowly contract the muscle beginning on the outside of the vagina and slowly contracting inward to a count of ten and then release. Another variation is to isolate contractions and make them stronger at the vagina and then at the anus. These are excellent exercises for toning pelvic muscles and are instrumental in a good post-birth recovery.

Prenatal Fitness Exercises

As you try these exercises remember that we are all built and shaped differently. Go slowly and ease your body towards a comfortable and empowering stretch. If you want, use a table or solid chair for support. It isn't necessary to exercise to the point of pain. Loving, nurturing and learning about your changing body is also a good pre-natal exercise.

Find a comfortable stance with your feet approximately shoulder width apart. Breathe deeply into the pelvis and relax as you exhale.

HEAD ROTATIONS: With your neck in a straight and upright position slowly drop your head forward and roll it counter-clockwise one full rotation until your head is tilted over your left shoulder. Now roll your head clockwise in the same manner. Repeat each rotation one more time.

Rotate your shoulders forward two times and backward two times. Shake your arms and hands, legs and feet.

WOODCHOPPER: Stand with your feet a little wider than shoulder width apart. Clasp your hands together with your arms raised above your head. Bend your knees slightly and tuck in your bottom. Inhale and bring your clasped hands forcefully down between your legs in a chopping motion with and explosive exhalation (say "Haah!"). Repeat five times.

FENCING STRETCH: Stand with your heels together toes pointing outward. Move your left foot directly forward two or three feet until your left knee is bent at almost a right angle and the back leg is stretched out straight. Inhale and stretch as you exhale. You should feel the stretching in the inner thigh of your back leg. Now bring your leg back and repeat the exercise with your right leg forward and your left leg back. Repeat six times with each leg.

SQUAT: You may want to try this one with a solid table or chair to hang onto for support. Standing with your feet shoulder width apart, slowly drop your head and bend over one vertebra at a time, arms dangling forward to keep you balanced. Now fold your knees, straighten your back and raise your chin until you are in a squatting position, with knees under your armpits and heels flat on the floor. Relax the pelvic floor muscles and visualize the vagina being very open. Inhale and exhale a few times while you relax in this squatting position. On rising, straighten your knees while still bent over and come to a standing position moving up slowly one vertebra at a time.

HORSE: Stand with your feet about three feet apart with your toes turned outward, knees bent over your feet as much as possible at a 90 degree angle. Put your hands on your thighs and keep your arms straight. Lean slightly forward and rest the weight of your torso on your hands. Breathe deeply and relax the pelvic floor muscles. Inhale and exhale while relaxing. Hold the position as long as you are comfortable. This is a good substitute exercise for the squat if the squat is too uncomfortable.

LACTATION EXERCISE: While standing, cross wrists over your sternum (breast bone). In a pressing motion hug your ribs with your elbows. Then open and raise your arms straight above your head with palms facing each other. Swing your arms out to shoulder height and then down to your sides. Now press backwards as though you are pressing against a wall and then return to the cross wrist position and repeat five times.

HISS BREATH: On soft flooring or on a mat, kneel with your bottom on your heels and your knees spread apart. Inhale and as you exhale stretch down and try to touch your forehead to the floor. Breathe deeply and as you exhale relax the pelvic floor and thigh muscles. Sit up slowly one vertebra at a time.

THE CAT AND THE COW: Begin on your hands and knees with a flat back. As you inhale, stretch your chin upwards, like a cow mooing. As you exhale, shift your weight slightly to your knees, arch your back and neck, pull in your stomach and bottom muscles, like a cat arching her back. Return to the first position and repeat at least six times. This exercise is helpful for lower back pain.