Pregnancy Fitness

297 Pages·2019·13.9 MB·English

by  Julia Di Paolo

Pregnancy Fitness
Julia Di Paolo
Samantha Montpetit-Huynh
Kim Vopni
Library of Congress Cataloging-in-Publication Data
Names: Paolo, Julia Di, 1973- author. | Montpetit-Huynh, Samantha, 1970-
author. | Vopni, Kim, author.
Title: Pregnancy fitness / Julia Di Paolo, Samantha Montpetit-Huynh, and Kim
Vopni.
Description: Champaign, IL : Human Kinetics, [2019] | Includes
bibliographical references and index. | Description based on print version record and CIP data provided
by publisher; resource not viewed.
Identifiers: LCCN 2017041810 (print) | LCCN 2017050915 (ebook) | ISBN
9781492552437 (ebook) | ISBN 9781492552420 (print)
Subjects: LCSH: Exercise for pregnant women. | Physical fitness for pregnant
women. | Pregnant women—Health and hygiene.
Classification: LCC RG558.7 (ebook) | LCC RG558.7 .P36 2019 (print) | DDC
618.2/44—dc23
LC record available at https://lccn.loc.gov/2017041810
ISBN: 978-1-4925-5242-0 (print)
Copyright © 2019 by Julia Di Paolo, Samantha Montpetit-Huynh, and Kim Vopni
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Pregnancy Fitness
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We are continuously inspired and driven forward by all our clients and
patients, especially the ones who ask, “Why didn’t anyone tell me about
this before I got pregnant?” We dedicate this book to all the women who are
currently pregnant and to those who may become pregnant in the future.
Our sincere hope is that you use the information in this book to prepare,
recover, and restore. Take action, prepare your body for birth, honor your
postpartum recovery, and then tell others what you have learned. Together
we can help everyone have a better birth and recovery and enjoy core
confidence for motherhood!
CONTENTS
Exercise Finder ix
Preface xiv
Acknowledgments xvii
Part I Understanding Your Body Through Pregnancy
1 Effects of Pregnancy 3
2 Get Fit for Birth 15
3 T he Pelvic Floor: The Foundation
of the Core 27
4 T he Abdominals: During Pregnancy
and Beyond 41
Part II Exercises to Prepare for and Recover From Birth
5 Stretch and Release Work 57
6 Strengthening the Core 79
7 S trength and Endurance for the Upper Body 103
8 S trength and Endurance for the Lower Body 159
9 F unctional Movement for Motherhood 185
vi
Part III Sample Programs for Each Phase of Pregnancy
10 C hoosing Your Program and Level of Fitness 213
11 F irst Trimester Workouts 223
12 Second Trimester Workouts 233
13 Third Trimester Workouts 243
14 Fourth Trimester Workouts 253
Bibliography 263
Index 269
About the Authors 275
Earn Continuing Education Credits/Units 278
vii
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EXERCISE FINDER
Exercise name Page
Chapter 5 Stretch and Release Work
Ear to shoulder stretch 59
Rotate and reach stretch 60
Shoulder and chest stretch with strap 61
Standing C-stretch 62
Seated chest stretch over stability ball 63
Side-lying stretch over ball 64
Feet on ball stretch 66
Calf stretch 67
Adductor stretch on stability ball 68
Hip flexor stretch on stability ball 69
4 stretch 70
Hamstring stretch with strap 71
Psoas release with bolster 72
Posterior pelvic floor release 74
Perineum release 75
Perineal massage 76
Chapter 6 Strengthening the Core
Core breath 81
Bridge 83
Clam shell 84
Side-lying bent-knee lift 85
Squat 86
Seated march on stability ball 88
Standing one-leg transfer 89
(continued)
ix