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| 內容簡介： |
Pregnancy naturally separates a mother''s outermost abdominal
muscles to make room for her growing uterus. Called a diastasis,
this separation doesn''t fully close up in 98 percent of new moms.
The larger the diastasis, the weaker the muscles and the greater
chance for mom to develop back problems down the road. Of perhaps
greater concern for moms, new and veteran alike, the larger the
diastasis, the bigger the belly that just won''t seem to go away
after baby''s delivery!Lose Your Mummy Tummy introduces the Tupler
Technique, a set of deceptively simple abdominal and breathing
exercises that decrease the diastasis and result in a firmer,
flatter, and stronger belly. Like Kegels-those all-important and
privately-practiced pregnancy exercises-the Tupler Technique can be
practiced almost anywhere and at anytime. Including illustrations
for a 15 or a 30-minute at-home exercise routine, Lose Your Mummy
Tummy ensures: * A tighter, flatter stomach * A smaller waistline *
A reduction or elimination of back pain * The ability to safely
lift your baby and heavy objects * More energy * Better posture *
The perfect preparation for your next pregnancy
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| 關於作者： |
Julie Tupler, R.N., is a certified personal trainer, fitness
instructor, and childbirth educator. As President and founder of
Maternal Fitness, a prenatalpostpartum exercise program, Julie has
trained thousands of new mums, fitness professionals, and
childbirth experts at her Manhattan studio and at seminars around
America. Jodie Gould is an award-winning author and writer.
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| 目錄：
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Preface by Elle Macpherson
Foreword by Dr. Gae Rodke, OB-GYN
Introduction
1. What Is a Mummy Tummy?
Anatomy Is Destiny · Frequently Asked Questions
2. Using the Tupler Technique in the First Two Postpartum
Weeks
Getting Started · The BAKS Basics: Breathing, Belly Dancing,
Abdominal Work, Iegels, Squatting, Stretching, Strengthening · The
Fifteen-Minute Tupler Workout
3. Using the Tupler Technique When Recovering from
C-Sections,
Episiotomies, and Other Physical Traumas Cesareans ·
Hemorrhoids · Episiotomies · Breast-Feeding Problems · Incontinence
· Uterine Prolapse and Other Pelvic Floor Conditions · Pubic Bone
Separation · Sacroiliac Lower Back Pain
4. Using the Tupler Technique to Care for Other Achy Parts
Your Last Nerve · Chest-Opener Exercise · Sitting
Pretty · Watch Your Wrists · Needy Knees · Your Best Foot Forward ·
Rankled Ankles
5. The Day-to-Day Stuff: Incorporating the Tupler Technique to
Protect Yourself from Injury
Eating and Sleeping · Getting Out of Bed · Brushing Your
Teeth · Getting Out of a Chair · Sneezing · Changing, Nursing,
Carrying, and Bathing Your Baby · Picking Up After Your Baby ·
Getting Your Baby In and Out of Car Seats, High Chairs, Cribs,
Portable Cribs and Play Yards, Swings and Bouncy Seats, and
Strollers · Carrying Diaper Bags and Purses · Talking on the
Phone · Child Gates · Groceries · Getting In and Out of the
Car
6. Getting Your Life Back: Protecting Your Newly Reduced Mummy
Tummy
When Doing Other Exercises Aerobics · Stabilization Balls ·
Sit-Ups and Crunches · Swimming · Yoga · Pilates · Strength
Training · Biking and Spinning · Step · Stretching
7. The Thirty-Minute Tupler Workout
8. Postpartum Script
Acknowledgments
Index
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