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Section 1 What, Why and Who Says?
1 It started with a kiss 5
A background into how FitMama™ was born, including the evidence supporting why this kind of physical activity is so important for a healthy pregnancy and delivery.
2 So you think you can put your feet up and eat for two? 12
Understanding healthy eating, obesity and physiological changes during pregnancy.
3 Red? Orange? Green? Go! 24
An outline of medical conditions during pregnancy which may prevent you from following a normal healthy exercise routine, and what you can do instead. What to do if something happens to your pregnancy whilst you are exercising.
Section 2 The Exercise Techniques
Preface to the exercises 37
A breakdown of what you need to know/do when exercising with these routines.
4 It's all in the heart 41
Cardiovascular exercises for the endurance of labour.
5 Pregnant and bootylicious! 46
Exercises for strong legs and hips.
6 Chest out, shoulders back! 53
Exercises for strong pregnancy posture.
7 Are you resting your tea on your bump yet? 65
Abdominal exercises for pregnancy.
8 Building the foundations for recovery 76
Exercises for optimum pelvic floor strength, including a description of the side effects of neglecting pelvic floor muscles.
9 To stretch or not to stretch? 81
The safe guide to stretching during pregnancy, including exercises and safety tips.
Section 3 The Labour Techniques
10 Breathe your baby out 91
Breathing exercises for aiding delivery of your baby.
11 Move it, baby! 101
A pictorial explanation of movements to make during labour to reduce the time and help the descent of the baby.
12 Push it real good: choosing a delivery position 106
A pictorial demonstration of positions for delivery, and the muscle groups you need to train to help cope with these positions.
13 Can you handle the sharp end? 114
A chapter for birth partners, to teach them some vital tools to assist mothers during labour.
14 Yes, your baby needs you to relax 121
How to relax and de-stress during pregnancy, including affirmations and meditation, plus a checklist for breathing during labour.
15 FitMamas™ unite! 130
Women who have experienced the FitMama™ method share their stories.
Section 4 Repair, Eat and be Happy!
16 Skinny jeans? Forget it! First things first 143
An early postnatal repair guide for pelvic floor muscles; exercises that can be undertaken within days of delivery; postnatal affirmation.
17 Barbara Bradbury's holistic recipes for pregnancy 151
Healing recipes for pregnancy courtesy of nutritionist Barbara Bradbury.