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