We design exercise programs for pregnant and postpartum individuals who have limited equipment and/or people who have gym-access. Most programs will require some equipment like exercise bands and dumbbells. Depending on your exercise experience, you may want more or less equipment. There will be exercise modifications if you can not obtain exercise equipment.

Each exercise plan will vary from person to person if you choose a personalized exercise plan. You can expect to get a 25- 60 minute workout. The templates can vary from 30 minutes to 60 minutes. 

Each program will have foundational movements like diaphragmatic breathing, squat, hinge, press, pull, and anti-rotational movements. You can also expect accessory exercises like bicep curls, triceps extensions, warm-up exercises, cool-downs, and mobility movements.

In most cases, yes, you can. Always consult a pelvic floor physical therapist if you are concerned about having diastasis recti, abdominal bulging, or pelvic floor discomfort such as pain, heaviness, leaking, or weakness.

In most cases,  exercise may look different at different stages of healing, and it will vary from person to person. Exercise is a spectrum of movements and can range from lifting an arm up, to lifting 200 pounds. Having an understanding of how to improve your body awareness throughout the postpartum period is essential to navigating a safe healing process.

Absolutely! Exercise has many benefits in the prenatal and postpartum periods. We design programs so that you can safely navigate through your fitness routine.

Always consult your medical care team with any medical concerns regarding your pregnancy or your postpartum journey. You can contact us for additional education and we will do our best job to answer your questions with the most up-to-date fitness recommendations for pregnant and postpartum women. 

You can start our exercise plan as soon as you like. The exercises are appropriate for each stage of your journey. You can expect the first weeks to include foundational techniques to help you move around and about and promote healthy healing. We will always communicate with you if we believe you should refrain from engaging in physical activity. Freedom to do the exercise plans immediately postpartum does not replace the “return to regular activity” physician recommendation immediately postpartum. Consult with your doctor about returning to your regular exercise routine.