Hello dear mom! In this post, we will address the question of how to continue training after the birth or how to start again athletically after pregnancy and how is your MOVE IT MAMA training plan structured.

You can find more about the training units during pregnancy in the last blog post.

When can I start exercising?

You are probably asking yourself when exactly you can start exercising after giving birth. First of all, you will be in the “postpartum period”, where you should not put too much strain on your body. This phase is marked as phase 0 in the training plan, this time serves you for regeneration. However, you also start here with very gentle gymnastics, including above all pelvic floor stimulation exercises.

My experience: I was also unsure when exactly I should start with the exercises, so I developed the SPECIAL 15 program for Phase 0 together with experts (you can read more about this in the training plan). With the support of a midwife, I started doing light exercises right after the birth.

P.S. Lots of walks in the fresh air will also do you and your baby a lot of good, as long as the possible birth injuries allow it!

As in the prenatal phases, in the postpartum period your training is divided into 3 phases (plus phase 0). Phase 1 starts from the seventh week, when you are allowed to slowly get back into the fitness lifestyle. The great thing about the MOVE IT MAMA training plan is that it is tailored exactly to your needs in the respective postpartum phase.

My tip: Wait until you have the official “okay” from your doctor before you start with the training of phase 1 – because here begins the classic postpartum phase or the 4th trimester, the “real” training.

Can I start training later?

Of course, some moms need more time, either because it was a particularly difficult birth, you need more time to find your way in the new everyday life or you simply could not overcome the inner obstacle. This is not a problem at all, you can start the postnatal MOVE IT MAMA program up to 3 years after the birth. So please don’t feel bad, but be proud of yourself that you want to start now and start with phase 1, so you skip the postpartum exercises (postnatal phase 0) but don’t worry, even if you didn’t do them, you will feel comfortable in phase 1 because all exercises can be modified to your personal fitness level.

The earlier you start, the easier it will be and the faster you will get fit again!

My tip: Even though the beginning won’t be easy, you will get stronger and you will feel better and better with every workout you do!

What does my training look like?

Each phase consists of 6 different workouts, individually designed for you. In addition to pelvic floor training, a full-body toning workout and a cardio workout, the program also includes an abdominal class and a crunch butt workout. Last but not least, there is the weekly relaxation with “Relax and Roll it Mama.” The level of difficulty in each phase changes from easier exercises in phase 1 to challenging exercises in the third trimester after birth, in this phase you can and should go full throttle! Our goal is for you to feel at least as fit as you did before you got pregnant and become a super fit mom!

My tip: Stay with us after phase 3 and continue to use the various MOVE IT MAMA programs, regardless of the training plan, which is tailored to the individual pre- and postnatal phases. We’ll tell you more about this in a post in the coming weeks! 

If you want to read more about the individual training sessions of the postnatal phases, take a look at the training plan or download the MOVE IT MAMA app.

Keep it Moving,

Your Birte.

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