Pilates Workbook for Pregnancy: Illustrated Step-By-Step Matwork Techniques

Overview

Because of its emphasis on focused breathing, gentle stretching, and precise technique, Pilates is an ideal exercise program for expectant mothers. By following the clear explanations and photo sequences in this special lay-flat binding of Pilates Workbook for Pregnancy, readers will train and strengthen the body’s core muscles — without risking harm to mother or unborn child. Strengthening these muscle groups helps ease labor and aids in swift recovery after pregnancy. Pilates Workbook for Pregnancy uses ...

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Overview

Because of its emphasis on focused breathing, gentle stretching, and precise technique, Pilates is an ideal exercise program for expectant mothers. By following the clear explanations and photo sequences in this special lay-flat binding of Pilates Workbook for Pregnancy, readers will train and strengthen the body’s core muscles — without risking harm to mother or unborn child. Strengthening these muscle groups helps ease labor and aids in swift recovery after pregnancy. Pilates Workbook for Pregnancy uses original Pilates matwork techniques to create a program designed specifically for pregnant women. Appropriate for future mothers at all levels of proficiency, the book offers three versions of each Pilates movement: easy, for those with little exercise experience prior to pregnancy; moderate, for those who are fairly active; and challenging, for those who already practice Pilates.

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Product Details

  • ISBN-13: 9781569753101
  • Publisher: Ulysses Press
  • Publication date: 7/28/2002
  • Pages: 96
  • Sales rank: 1,232,424
  • Product dimensions: 7.70 (w) x 10.22 (h) x 0.27 (d)

Table of Contents

Introduction
Introduction 6
What is Pilates? 8
Pilates in pregnancy 12
The benefits 16
Posture in pregnancy 18
Ligaments and separation 20
The Principles
The principles 26
The pelvic floor 30
Finding neutral 32
Breathing 34
Concentration and relaxation 36
Finding the right level 38
The Movements
Warm-Ups
Chest stretch 44
Swinging 45
One-arm circles 46
Double arm circles 47
Cat/dog 48
Toy soldier 49
Side rotation 50
The Program
Push-up 52
Swimming 54
Roll-down/roll-up 56
One-leg circles 58
The hundred 60
Shoulder bridge 61
One-leg stretch 62
Scissors 64
Side kick 66
Spine stretch 68
Spine twist 70
Double arm stretch 72
Leg pull prone (Plank) 75
Postnatal Movements
Postnatal exercise 78
Finding the right level 80
Push-up 82
Swimming 84
Roll-down/Roll-up 85
The hundred 86
One-leg stretch 86
Spine stretch 87
Leg pull prone (plank) 87
Shoulder bridge 88
Side kick 89
Rolling back 90
Spine twist 91
Side bend 92
Useful Organizations 94
Index 95
Acknowledgments 96
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