Pilates Workbook for Pregnancy: Illustrated Step-By-Step Matwork Techniques
Author: Michael King
Specifically designed for expectant mothers by two noted Pilates instructors, Pilates Workbook for Pregnancy helps you train and strengthen your core abdominal, back and pelvic muscles -- easing the effects of labor and helping you quickly regain your original figure.
Table of Contents:
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 |
See also: Grundlagen des Managements: Wesentliche Konzepte und Anwendungen
Secret Keeping: Overcoming Hidden Habits and Addictions
Author: John Howard Prin
Every day millions of people do things they hide from friends and family: gambling, shopping, adultery, eating disorders, drug use, and more. In fact, about one in fifteen people is living a secret life. That means somebody close to you may be a Secret Keeper. Or it could be you.
For three decades, author and counselor John Howard Prin lived as a Secret Keeper, and his secret addictions escalated to near catastrophe. Since breaking the habit, he has directly experienced the rewards of successful recovery — whole-mindedness and renewed integrity. In these pages, he offers compelling true stories and practical exercises to empower anyone to break secret-keeping habits or help a loved one caught in a web of deception.
The first half of the book explores the human tendency to keep secrets, profiling a variety of Secret Keepers from all walks of life. The second half provides a clear, step-by-step approach to healing, rebuilding self-esteem, and living a healthy, secret-free life.
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