Table of Contents
Introduction 6
My Rocky Pregnancy Journey 10
Thinking About Getting Pregnant 14
I'm Pregnant! Now What? 18
Warm Up & Cool Down 24
Warm Up 26
Cool Down 30
Pose Directory 34
Lower Body Exercises 36
Upper Body Exercises 46
Core Exercises 58
First Trimester 62
What to Expect in the First Trimester 64
Exercise in the First Trimester 70
First Trimester Workout Plan 78
Upper Body Workouts 80
Lower Body Workouts 88
Full Body Workouts 96
Second Trimester 104
What to Expect in the Second Trimester 106
Exercise in the Second Trimester 110
Second Trimester Workout Plan 116
Upper Body Workouts 118
Lower Body Workouts 126
Full Body Workouts 134
Third Trimester 142
What to Expect in the Third Trimester 144
Exercise in the Third Trimester 148
Planning for the Birth - Mentally 152
Planning for the Birth - Physically 154
Going Overdue 158
Third Trimester Workout Plan 160
Upper Body Workouts 162
Lower Body Workouts 170
Full Body Workouts 178
Fourth Trimester 186
What to Expect in the Fourth Trimester 188
Physical Recovery After the Birth 192
Navigating Your Changed Body 198
Exercise in the Fourth Trimester 200
Fourth Trimester Exercises 208
Postnatal Exercises 210
Good Luck 216
Resources 217
Index 220
Acknowledgements 224