Pilates Pregnancy Guide: Optimum Health and Fitness for Every Stage of Your Pregnancy

Overview

Body Control Pilates® for the full nine months of pregnancy and beyond.

Pilates specializes in building core muscles to create a "girdle of strength." This is crucially important in pregnancy, when the body is under tremendous stress and strain by the added weight and changes in posture. Pilates Pregnancy Guide features a series of exercises tailored to condition these core muscles for a more comfortable pregnancy, an easier labor and a faster ...

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Overview

Body Control Pilates® for the full nine months of pregnancy and beyond.

Pilates specializes in building core muscles to create a "girdle of strength." This is crucially important in pregnancy, when the body is under tremendous stress and strain by the added weight and changes in posture. Pilates Pregnancy Guide features a series of exercises tailored to condition these core muscles for a more comfortable pregnancy, an easier labor and a faster recovery.

Suitable for women at all fitness levels — with or without Pilates experience — this book provides a comprehensive program during the entire period of pregnancy, with exercises specific to each trimester. Features include:

  • Preparing for pregnancy
  • The benefits of Pilates during pregnancy
  • The basics of Body Control Pilates®
  • A program for the first six weeks after the birth
  • A continuing program for staying in shape.

Workout menus designed for each stage of the pregnancy offer recommended exercises complete with guidelines and warnings. Illustrated with color photographs, each exercise sequence is outlined in specific stages: Aim, Starting Position, Action, and Watchpoints. This exercise program ensures controlled and safe routines throughout the pregnancy and beyond.

Thorough and encouraging, with reliable general information about pregnancy, Pilates Pregnancy Guide will be a natural first choice for any expectant mother.

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Editorial Reviews

The Midwest Book Review - Library Bookwatch
A unique program packed with exercises ... a perfect guide for mothers-to-be and any library catering to women's health.
Edmonton's Child
This guide is a unique program packed with good advice on how to keep you healthy and toned, and make your pregnancy more comfortable.
Mothering - Melissa Chianta
Features bright sharp photos, a beautifully spacious design, and, most important, clear instruction on Pilates exercises for pregnant women.
Family
Focuses on keeping women and their babies healthy and comfortable during each trimester.
Family
Focuses on keeping women and their babies healthy and comfortable during each trimester.
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Product Details

  • ISBN-13: 9781554071692
  • Publisher: Firefly Books, Limited
  • Publication date: 8/14/2006
  • Edition description: 1ST
  • Pages: 186
  • Product dimensions: 7.37 (w) x 9.62 (h) x 0.62 (d)

Meet the Author

Lynne Robinson is the world's best-selling author of books about Pilates. In addition to writing, she teaches, lectures and is interviewed regularly on television and radio talk shows.

Jacqueline Knox is a physiotherapist who uses Body Control Pilates® in her professional practice, which includes rehabilitative sports medicine.

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Table of Contents

  1. The Benefits of Pilates During Pregnancy
    • Why is Pilates So Perfect for Pregnancy?
    • The Importance of Good Posture
    • When Is It Not Safe to Exercise?
  2. What Is Pilates?
    • The Eight Principles of Body Control Pilates
    • Joseph Pilates and the Origins of the Pilates Method
    • The Development of Body Control Pilates
  3. The Pregnancy Program: How to Use this Book
    • Preparing for Pregnancy
    • If You Have Done Pilates Before You Became Pregnant
    • Taking Up Pilates in Your Pregnancy
    • Working with a Teacher
    • Other Advice
  4. Before You Begin
  5. The Basics of Body Control Pilates
    • Breathing
    • Alignment
    • Centering: Pilates Core Strength
  6. Preparing for Your Pregnancy
    • Why Prepare?
    • Preparatory Exercises
    • Workouts
  7. The First Trimester (0-12 weeks)
    • What's Happening to Your Body
    • Guidelines for Exercise in the First Trimester
    • Recommended Exercises for the First Trimester
    • First Trimester Workouts
  8. The Second Trimester (13-26 weeks)
    • What's Happening to Your
      Body
    • Taking Up Pilates in the Second Trimester
    • Guidelines for Exercising in the Second Trimester
    • Recommended Exercises for the Second Trimester
    • Second Trimester Workouts
  9. The Third Trimester (27-34 weeks)
    • What's Happening to Your Body?
    • Getting Onto and Up from the Floor in the Third Trimester and Up to Six Weeks After the Birth
    • Guidelines for Exercising in the Third Trimester
    • Recommended Exercises for the Third Trimester
    • Third Trimester Workouts
  10. The First Six Weeks After the Birth
    • Normal Deliveries
    • Pelvic Floor Exercises
    • Exercise Program for the First Six Weeks
      After the Birth
    • Cesarean Birth
    • Circulation Exercises
    • Breathing Exercise
    • Exercise Program for the First Six Weeks After the Birth
  11. Getting Back Into Shape (Six Weeks Plus
    • Normal Deliveries
    • The "Rec" Check
    • Cesarean Births
    • Getting Back Into Shape Workouts

    Bibliography
    Further Information


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Preface

Introduction

Women today enter into pregnancy and labor well informed about tests, foods and so on, but often forget the most important factor: fitness. Women are often physically unfit for pregnancy and labor.
- Lisa Marshall, midwife

If you have chosen to read this book the chances are that you are either pregnant, planning to have a baby or are a health professional with a specialist interest in prenatal and postnatal women. Whichever is the case, you recognize the importance of keeping fit and healthy during pregnancy.

As more and more fitness centers open, we are faced with an array of different exercise classes ranging from mind-body techniques such as yoga, Pilates and tai chi to purely physical activities such as step aerobics, core training, body pump and combat and, of course, the familiar gym machines. If you already exercise regularly, you will be wondering if you can continue with your normal class while pregnant. Is it safe?

When you are pregnant your exercise priorities change. Pregnancy is a perfectly normal state — you are not ill — but as a pregnant woman your exercise needs will change month by month. In the chapters that follow, we will look at the way in which your body alters, and why you need to adapt your exercise routine. Body Control Pilates is the safest, most effective and, hopefully, the most enjoyable exercise method you can do at this very exciting time.

Why Is Pilates so Perfect for Pregnancy?

Pregnancy is a time when you undergo enormous emotional, physical and hormonal changes. Any exercise you decide to do must take these changes into account. Now is not the time to attempt to get super fit, super toned or, indeed, super slim! Your priority is to maintain a level of fitness that is beneficial to you and to your baby.

What you need is an exercise method that prepares you for the rigors of labor which is what it says it is — extremely hard work — and for motherhood! You need a method that:

  • ensures your body's systems — circulatory, lymphatic, respiratory, digestive — are all functioning efficiently, so that you and your growing baby are healthy;
  • helps make your pregnancy comfortable and pain-free;
  • teaches you to relax, which will be invaluable throughout your pregnancy, during the birth itself and as you care for your newborn baby;
  • gives you both the opportunity and tools you need to get to know your body and be aware of its needs;
  • prepares you for labor;
  • and last, but by no means least, you need a method that lays the foundations to help you get your figure back after the birth.

The Body Control Pilates Method can meet all these needs and more. Pilates is essentially a mind and body training method. You learn to move correctly, thoughtfully and mindfully. The slow, controlled movements of the exercises are nonimpact, and so will not stress your joints, and are very safe for the pregnant mother. Pilates, with its emphasis on correct alignment and good posture, is perfect because pregnancy is a time when your posture can change quite dramatically. Let's look at your upper body for example. As your breasts grow and become heavier there is an increased strain on your neck, shoulders and upper back. Pilates teaches you how to release tension, improve your awareness of good upper-body movement and strengthen the midback muscles, which prevent you from becoming round-shouldered. At the same time, the exercises help prepare your upper body for the demands of breast-feeding and infant care.

Pilates is an excellent way to strengthen postural muscles through increased body awareness. This is so valuable during pregnancy when associated changes in the body can lead to numerous aches and pains. Practicing Pilates through pregnancy will not only help to train the muscles that support and protect against such problems but will also develop skills useful during labor, and help to prepare for the demands of motherhood.
- Philippa Satchwell, physiotherapist


Read More Show Less

Introduction

Introduction

Women today enter into pregnancy and labor well informed about tests, foods and so on, but often forget the most important factor: fitness. Women are often physically unfit for pregnancy and labor.
- Lisa Marshall, midwife

If you have chosen to read this book the chances are that you are either pregnant, planning to have a baby or are a health professional with a specialist interest in prenatal and postnatal women. Whichever is the case, you recognize the importance of keeping fit and healthy during pregnancy.

As more and more fitness centers open, we are faced with an array of different exercise classes ranging from mind-body techniques such as yoga, Pilates and tai chi to purely physical activities such as step aerobics, core training, body pump and combat and, of course, the familiar gym machines. If you already exercise regularly, you will be wondering if you can continue with your normal class while pregnant. Is it safe?

When you are pregnant your exercise priorities change. Pregnancy is a perfectly normal state -- you are not ill -- but as a pregnant woman your exercise needs will change month by month. In the chapters that follow, we will look at the way in which your body alters, and why you need to adapt your exercise routine. Body Control Pilates is the safest, most effective and, hopefully, the most enjoyable exercise method you can do at this very exciting time.

Why Is Pilates so Perfect for Pregnancy?

Pregnancy is a time when you undergo enormous emotional, physical and hormonal changes. Any exercise you decide to do must take these changes into account. Now is not the time toattempt to get super fit, super toned or, indeed, super slim! Your priority is to maintain a level of fitness that is beneficial to you and to your baby.

What you need is an exercise method that prepares you for the rigors of labor which is what it says it is -- extremely hard work -- and for motherhood! You need a method that:

  • ensures your body's systems -- circulatory, lymphatic, respiratory, digestive -- are all functioning efficiently, so that you and your growing baby are healthy;
  • helps make your pregnancy comfortable and pain-free;
  • teaches you to relax, which will be invaluable throughout your pregnancy, during the birth itself and as you care for your newborn baby;
  • gives you both the opportunity and tools you need to get to know your body and be aware of its needs;
  • prepares you for labor;
  • and last, but by no means least, you need a method that lays the foundations to help you get your figure back after the birth.

The Body Control Pilates Method can meet all these needs and more. Pilates is essentially a mind and body training method. You learn to move correctly, thoughtfully and mindfully. The slow, controlled movements of the exercises are nonimpact, and so will not stress your joints, and are very safe for the pregnant mother. Pilates, with its emphasis on correct alignment and good posture, is perfect because pregnancy is a time when your posture can change quite dramatically. Let's look at your upper body for example. As your breasts grow and become heavier there is an increased strain on your neck, shoulders and upper back. Pilates teaches you how to release tension, improve your awareness of good upper-body movement and strengthen the midback muscles, which prevent you from becoming round-shouldered. At the same time, the exercises help prepare your upper body for the demands of breast-feeding and infant care.

Pilates is an excellent way to strengthen postural muscles through increased body awareness. This is so valuable during pregnancy when associated changes in the body can lead to numerous aches and pains. Practicing Pilates through pregnancy will not only help to train the muscles that support and protect against such problems but will also develop skills useful during labor, and help to prepare for the demands of motherhood.
- Philippa Satchwell, physiotherapist

Read More Show Less

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