You and your brain -- You and your powerhouse -- You and your vagina -- You and your hormones -- You and your mind -- The XL fundamentals -- XL fundamental : nutrition -- XL fundamental : rest and relaxation -- XL fundamental : posture and breathing -- XL fundamental : exercise and training -- Let's get started : your BTY program -- Activating, loosening, and demanding functionality of the muscles -- Your daily pelvic floor exercises -- The correct basic training posture -- Phase 1 : back -- Phase 2 : to -- Phase 3 : you -- Test yourself -- Exercises -- Before and after

""Nine months up, nine months down" gives new mothers the space to find themselves again-physically, emotionally, and sexually. From hormones and muscles to mind and spirit, every aspect of a woman's body is affected by pregnancy-and now is the time to acknowledge that by empowering new mothers to take control of their "fourth trimester" and beyond. From the creator of the popular Wonder Weeks, Back to You is a stress-free guide to a week-by-week program for overall postpartum recovery. Featuring interviews with doctors, lactation consultants, therapists, and other experts, this book provides reassuring and encouraging information that focuses on boosting emotional and physical health. The 40-week plan eases into exercises, from meditation to strength training (with particular focus on the "PowerHouse"-pelvic floor, abdominal, and back muscles), providing illustrated guides and exclusive access to the Back to You app, which features weekly 30-minute workouts. With a thorough focus on both mind and body, Back to You is one of few postpartum programs to address the whole person for a comprehensive approach to recovery"--