When a woman becomes a mother, it is a transformative time in her life. It is a time when with significant changes occur in the mind, body, and spirit. Cultures around the world honor this time with various traditions that often focus on rest, nourishment, and support for the new mother so she can transition to her new role with ease. In Japan it is customary for the new mother to rest for three weeks and stay in bed in her parents’ home. In Nigeria the tradition of Omugwo, which means postpartum care, calls for the grandmother to give the new baby his or her first bath. This shows the mother that she is supported and has a village to help with child rearing. In Latin America, la cuarentena (the quarantine) is a six-week period in which new mothers abstain from sex, strenuous activity, and certain foods. They dedicate themselves simply to rest, healing, and breastfeeding. They are supported by their family members, who cook, clean, and care for the other children and the new baby.
In North America we lack traditions related to healing practices in pregnancy and the postpartum period. Unfortunately, our society and media encourage a super-mom mentality that applauds a quick return to fitness and promotes the goal of looking “like you never had a baby.”
Our goal with this book is to play a role in creating a paradigm shift that introduces cultural traditions to the Western world; such traditions would be instrumental in improving birth outcomes, promoting the need for a purposeful recovery, and revering the women who choose a gradual return to exercise.
We are believers in movement during pregnancy, childbirth, and motherhood, and we stress the importance of moving with awareness. Our passion is educating pregnant women and the professionals who work with them about the many changes that pregnancy and childbirth bring. Knowledge is power; when women are in a position of power, they can make informed choices about their bodies during pregnancy, childbirth, and motherhood.
First, we will explore the effects of pregnancy on the body and give you an understanding of what to expect, how to manage the changes, and how to move in ways that respect the changes while still maintaining your fitness.
Next, we will introduce the concept of being fit for childbirth. Most people understand the concept of preparing for a race or a climb; any physical event needs physical preparation. Well, birth is a very physical event—one that we believe a mother should train for. We are excited to show you how!
The pelvic floor and abdomen are our areas of specialty, and these are two topics that we see left out of many prenatal education programs. The pelvic floor and the abs are on the minds of all expectant women, and we want you to know how to support your core and pelvic floor during pregnancy, childbirth, and your recovery so you have the body confidence you deserve in motherhood.
Part I. Understanding Your Body Through Pregnancy
1. Effects of Pregnancy
2. Get Fit for Birth
3. The Pelvic Floor: The Foundation of the Core
4. The Abdominals: During Pregnancy and Beyond
Part II. Exercises to Prepare for and Recover From Birth
5. Stretch and Release Work
6. Strengthening the Core
7. Strength and Endurance for the Upper Body
8. Strength and Endurance for the Lower Body
9. Functional Movement for Motherhood
Part III. Sample Programs for Each Phase of Pregnancy
10. Choosing Your Program and Level of Fitness 213
11. First Trimester Workouts
12. Second Trimester Workouts
13. Third Trimester Workouts
14. Fourth Trimester Workouts
About the Authors
Earn Continuing Education Credits/Units
Enlaces Públicos de descarga