text: Special Conditioning
  Table 12-9. Pregnancy and postpartum physical training exercises
  Name Description
  Kegel This exercise strengthens the muscles of the floor of the pelvis. These muscles, support
  the contents of the pelvis and surround the birth canal. The Kegel requires expert medical
  instruction for beginners. Like any muscles, the muscles of the pelvic floor can be
  strengthened over time to reduce the chance of long-term dysfunction, pain, and
  incontinence particularly associated with pregnancy. Three sets of 10–15 repetitions of
  Kegel exercises should be performed as part of a daily routine.
  Pelvic Clock This exercise strengthens and improves the control and coordination of muscles in the
  lumbar spine and pelvic region. Often used in the treatment of low back pain, the Pelvic
  Clock exercise safely unloads the spine and maintains mobility in the joints of the lumbo-
  pelvic region. Attention should be paid to limiting how long a pregnant Soldier remains on
  her back when performing this exercise, especially in the second and third trimesters.
  Deep Sumo This squat is similar to other squatting exercises. This version safely prepares Soldiers for
  Squat delivery of their babies. It challenges balance and hip mobility and prepares for a return to
  similar movements with free weights in the postpartum and reconditioning periods after
  pregnancy.
  Standing To avoid prolonged supine positions, Soldiers can use the Standing Trunk Curve exercise
  Trunk Curve to safely engage muscles in the front of the abdomen and pelvis. It can be practiced
  through the third trimester and in the postpartum period by Soldiers who have no rectus
  diastasis or no diastasis greater than two fingers wide. The exercise can be performed in
  a seated position to make it easier, or on hands and knees to make it harder.
  Sit-ups Modified Sit-ups, Reverse Sit-ups, and Oblique Sit-ups safely challenge the pregnant and
  (Modified) postpartum Soldier’s abdominal muscles. The Modified Sit-Up and Oblique Sit-Up
  exercises can be practiced during the first trimester and in the postpartum period by
  Soldiers who have no rectus diastasis (midline separation of the vertical muscles of the
  abdomen) or no diastasis greater than two fingers wider than two fingers. Reverse Sit-
  Ups with the splinting technique are to be performed after 20 weeks of pregnancy, and by
  any Soldier with a diastasis of more than two fingers wide.
  Front To prepare for training and testing events, Soldiers can adapt the Front Leaning rest
  Leaning Rest position by moving to a six-point position or by resting on their forearms with elbows bent.
  (Modified) These static positions allow for weight-bearing through the upper body and keep the
  pregnant Soldier’s abdomen safely off the ground.
  Constructive In the Constructive Rest Position the postpartum Soldier lays on her back with hands
  Rest Position resting on her abdomen to facilitate relaxation and focused breathing.
  (CRP)
  PREGNANCY AND POSTPARTUM PHYSICAL TRAINING
  EDUCATION SESSIONS
  12-51. Weekly education sessions are taught during P3T during pregnancy and monthly during post-partum
  Soldiers to improve Soldier preparedness for pregnancy and parenthood. Core curriculum sessions are
  mandatory and may be repeated twice during the year. See table 12-10 on page 12-16.