Yoga for Fertility Handbook
A Strong Core for Life
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A Strong Core for Life
By: Sue Dumais
Finding your deep core muscles provides a deeper level of strength and a greater sense of body awareness. Feel leaner and stronger and change the way your train your abdominals forever!
With over 250 photos this book is a great resource and exercise reference for everyone. There is a special women's section for pre/post natal, menstrual health and fertility in relation to core training as well as a sample program section for low back pain, incontinence, balance, beginner, intermediate, advance levels and more.
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About the Book:
There are many books available on abdominal exercises and core training. The word “core” is being used a lot in the media and by society; in fact the “core” is the big “buzz word” in the fitness industry. Many people believe their core is their abdominals and to some degree that is true. It might be easier to picture the deep core as your foundation and your outer core as the abdominals and torso. My approach to core training is to focus on the deep core muscles. The deep core or local muscles are closer to the joints. They provide stability and create a foundation for your body. Once you have the ability to control the contraction of your deep core muscles you can move on to the abdominal exercises. Training your abdominals is much easier than connecting to your deep core muscles, however making a conscious connection to your deep core will improve your body in ways you would never have imagined. The deep core exercises in this book will help reduce your risk of injuries, prevent back and pelvic pain, improve posture, prevent or treat urinary incontinence and hemorrhoids, flatten your tummy (girdle affect), improve your sex life, provide support during pregnancy, decrease your postpartum recovery time, help regulate your menstrual cycle and improve fertility. My question to you is what are you waiting for? Let’s get your body working for you. Supporting you and allowing you to do everything you want to do without pain. In our society we are taught to achieve bigger and better. Stronger is not strong enough. Isolating the deep core muscles is subtle and gentle work but it will create a profound impact in how you function in daily life. All I ask is that you achieve success in the 5 deep core exercises first before you move to the abdominal exercises. Let’s start training your body for every day life. Let’s lay the foundation and build on it from there.
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Table of Contents
Preface 1
How to Use This Book 3
Why is this Book Different? 5
Chapter One: Why the Core? 7
- The Functional Core 7
- The Relationship Between the Core and the Abdominals 8
Chapter Two: Finding Your Core 11
- Finding Neutral Spine 11
- Activating the Lumbar Multifidus 13
- Finding the Pelvic Floor Muscles 14
- Testing Your Pelvic Floor Muscles 14
- Isolating the Pelvic Floor 15
- How to Breathe Using Your Diaphragm 16
- Activation of the TVA (Transversus Abdominis) 16
- Other Tools to Help You Find Your TVA 17
Chapter Three: Setting Your Core — Putting it All Together 19
- Deep Core Exercises 20
- Relaxing the Core 22
Chapter Four: Your Abdominals 25
- Stubborn Belly Fat – The Last 5 Pounds 25
Chapter Five: Abdominal Exercises 27
Chapter Six: Standing Core Exercises to Improve Balance 41
Chapter Seven: Back Exercises 49
Chapter Eight: The Core Related to Women’s Health 57
- Urinary Incontinence 57
- Menstrual Health 57
- Fertility 58
Chapter Nine: Pregnancy 61
- Exercise Modifications During Pregnancy 61
- Precautions/Contraindications 62
- Pregnancy and the Core 62
- Symptoms 62
Chapter Ten: What Happens to the Body During Pregnancy? 63
- Relaxin 63
- Effects on Posture 63
- How Can Kegels Help? 64
- Kegel Exercises 64
- Benefits of Kegel Exercises Postpartum 65
- What is Diastasis Recti? 65
- Checking for Separation of the Rectus Abdominis 66
- Correction of Diastasis Recti Postpartum 67
- Postpartum 67
Chapter Eleven: Deep Core Exercises for Pregnancy 69
Chapter Twelve: Core Training for Pregnancy and Postpartum 73
Chapter Thirteen: Sample Programs 79
Conclusion 87
Resources 89
Index 91
About the Author 93
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How to Order this Book:
- Online with Visa or M/C (in Canada & US) - click here
- Online orders outside Canada - click here
- By phone with Visa or M/C. Call 604-312-8203
- Send money order payable to Family Passages to: 10-2448 Rue 160th St, Surrey, BC V3S 6R3
Cost: $25.00 Sale $15.95 (+ 12% hst) plus shipping & handling (Canadian - product will be received within 5-7 business days)
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