Workouts for moms and moms-to-be


Is it safe for me and my baby to workout during pregnancy?

Can I restart exercise inmediately after giving birth?

What is diastasis recti?

There are so many questions - and myths - around training during and after pregnancy, that sometimes it is hard to know what to believe! Pregnancy and post-pregnancy is a time of radical changes in your body. It is important to adapt your fitness routine to make sure that the workouts are safe for you and the baby, and at the same time somehow challenging and effective.

 

With my "Pregnant & Strong" and "Back in Shape" programs, my goal is to inspire and help women stay fit during pregnancy and regain their fitness, strength and confindence after giving birth!

Planned App Training

"Pregnant & Strong"


My program "Pregnant & Strong" helps moms-to-be to stay physically active and strong during pregnancy. The program is available on my App, so you can train anywhere, and lasts for the entire duration of the pregnancy. It includes:

  • 2 full-body workouts per week, focused on strength training and low/no impact aerobic exercises (from Week 13)
  • Core foundational exercises, with special focus on your transversus abdominis and pelvic floor muscles
  • Access to lots of informative videos with everything you need to know to exercising while pregnant 

Planned App Training

"Back in Shape"


My program "Back in shape" supports new moms to rebuild their fitness, strength and confidence after giving birth. The program is available on my App, so you can train anywhere, and lasts for 12 weeks after giving birth. It includes:

  • Core foundational exercises to correct diastasis recti and regain your abs, back and pelvic floor strength
  • 3 workouts per week from Week 6, focused on regaining your core strength and progresively your body shape & fitness
  • Access to lots of informative videos with everything you need to know to exercising after childbirth 

Personal training

Prenatal & Postnatal


Personal training is your best bet if you are looking for a workout plan tailored to your needs, habits and skills during pregnancy and/or after giving birth. 

  • 60 minutes per session
  • CHF 120 per session (discounts apply when booking several sessions in advance)

An initial free-of-cost appointment is necessary to discuss your starting situation and your goals.

 


Please note that all my programs and workouts are designed generally for expectant mothers and/or recent mothers. However, exercise programs have inherent risks, the degree of which depends on your individual health, condition and fitness. It is important that you consult with your doctor or midwife to understand how the exercises of this program may affect you, your health and your baby. There are contraindications to exercise during pregnancy (e.g. placenta praevia, regular bleeding, shortened cervix, among others) and after childbirth (e.g. pain, heavy bleeding, high degree of diastasis recti, among others) that limit the exercises you can do, their intensity and type. Getting the permission from your doctor is a requirement before engaging in these workouts.

Terms & Conditions.