Prenatal and Postnatal Fitness Cheat Sheet

The core ideas of Prenatal and Postnatal Fitness distilled into a single, scannable reference — perfect for review or quick lookup.

PiqCue — piqcue.com/prenatal-and-postnatal-fitness/cheatsheet

Quick Reference

Pelvic Floor Rehabilitation

A systematic approach to restoring strength, coordination, and endurance in the pelvic floor muscles after they have been stretched and weakened during pregnancy and childbirth. It involves targeted exercises such as Kegels and functional movement patterns.

Diastasis Recti

A separation of the left and right sides of the rectus abdominis muscle along the linea alba, commonly occurring during pregnancy due to the expanding uterus. The gap is typically measured in finger widths or centimeters above, at, and below the navel.

Relaxin Hormone

A peptide hormone produced during pregnancy that increases ligament laxity and joint flexibility to allow the pelvis to widen for delivery. Its effects are systemic, meaning all joints in the body become more mobile and potentially less stable.

Trimester-Specific Modifications

The practice of adjusting exercise selection, intensity, body positioning, and range of motion to match the physiological and anatomical changes occurring in each of the three trimesters of pregnancy.

Rate of Perceived Exertion (RPE)

A subjective scale used to gauge exercise intensity based on how hard the activity feels, often used in prenatal fitness because heart rate targets become unreliable due to cardiovascular changes during pregnancy.

Core Canister System

The functional unit composed of the diaphragm on top, the pelvic floor on the bottom, the transverse abdominis wrapping around, and the multifidus in the back. These four structures work together to manage intra-abdominal pressure and spinal stability.

Supine Hypotensive Syndrome

A condition that can occur when a pregnant woman lies flat on her back, causing the weight of the uterus to compress the inferior vena cava, reducing blood return to the heart and potentially causing dizziness, nausea, or fetal distress.

Fourth Trimester

The first 12 weeks after birth, recognized as a critical period of physical recovery, hormonal adjustment, and newborn bonding. During this period, the body begins reversing pregnancy adaptations and healing from delivery.

Gestational Diabetes Prevention Through Exercise

Regular moderate-intensity physical activity during pregnancy helps regulate blood glucose levels, improve insulin sensitivity, and reduce the risk of developing gestational diabetes mellitus by up to 50 percent in some studies.

Return-to-Exercise Screening

A systematic assessment conducted before resuming high-impact or high-intensity exercise postpartum, evaluating pelvic floor function, diastasis recti width, pain levels, and overall musculoskeletal readiness.

Key Terms at a Glance

Pelvic Floor:The group of muscles and connective tissue at the base of the pelvis that supports the pelvic organs and plays a key role in continence and stability.

Diastasis Recti:Separation of the rectus abdominis muscles along the linea alba, commonly occurring during pregnancy.

Relaxin:A peptide hormone produced during pregnancy that increases joint and ligament laxity throughout the body.

Supine Hypotensive Syndrome:A drop in blood pressure caused by the weight of the pregnant uterus compressing the inferior vena cava when lying flat on the back.

Rate of Perceived Exertion:A subjective scale used to assess exercise intensity based on how hard the activity feels to the individual.

Core Canister:The functional unit of the diaphragm, pelvic floor, transverse abdominis, and multifidus that manages intra-abdominal pressure.

Fourth Trimester:The first 12 weeks after birth, recognized as a critical period for maternal recovery and newborn adjustment.

Gestational Diabetes:A form of diabetes that develops during pregnancy due to increased insulin resistance.

Preeclampsia:A pregnancy complication involving high blood pressure and potential organ damage, usually occurring after 20 weeks of gestation.

Kegel Exercise:A pelvic floor strengthening exercise involving the contraction and relaxation of the pelvic floor muscles.

Linea Alba:The fibrous band of connective tissue running vertically down the midline of the abdomen between the rectus abdominis muscles.

Transverse Abdominis:The deepest layer of abdominal muscle that wraps horizontally around the trunk, providing core stability.

Pelvic Organ Prolapse:A condition in which pelvic organs descend from their normal position due to weakened pelvic floor support.

Diaphragmatic Breathing:A breathing technique that emphasizes full expansion and contraction of the diaphragm, foundational for core rehabilitation.

Valsalva Maneuver:Holding the breath and bearing down during exertion, which increases intra-abdominal pressure and is generally discouraged during pregnancy.

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