Cover; Title; Copyright; Hold It Mama; Acknowledgements; Contents; Introduction; The Pelvic Floor; Anatomy; What Causes Pelvic Floor Problems?; Discovering Your Pelvic Floor and Muscle Action; The 3-Step Program -- Find It, Control It, Train It; Pregnancy; Managing Your Core and Floor During Pregnancy; Posture During Pregnancy; Sex During Pregnancy; Exercise During Pregcoinancy; Preparing for Labour; Visualisation; Perineal Massage; Body Massage; Belly Dancing; Squatting; Hypnotherapy; Childbirth Classes; Birth Plan; Interventions During Labour; Monitoring; Pain Relief; Episiotomy.;Finally, a book for women who want the best of both worlds - children and a strong, vibrant pelvic floor and core. Practical, easy to read and thoroughly informative, HOLD IT MAMA gives women the power to reclaim their fitness and pelvic health during pregnancy, birth and well beyond birth.