Authors: Michael King, Yolande Green, Yolande Green
ISBN-13: 9781569753101, ISBN-10: 1569753105
Format: Paperback
Publisher: Ulysses Press
Date Published: July 2002
Edition: (Non-applicable)
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.
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 |