Your training plan
MOVE IT MAMA provides you with a training plan tailored precisely to your needs in the various pre- and post-birth stages. Pregnancy lasts for 40 weeks, so you should give your body just as much time to bounce back.
MOVE IT MAMA courses are designed in such a way as to allow you to jump in at a later date or continue training indefinitely as a general fitness program for moms after the recovery phase.
40-week Pregnancy Plan
Weeks 1 to 12
You're pregnant, and your body is going through some hormonal changes. Maybe you get tired more quickly than usual; you feel sick, dizzy, and your moods are like a roller coaster? Don't worry about your baby: a moderate amount of exercise is a great way to regain some balance. There are six workouts waiting for you.
13 to 27 weeks
Welcome to the 'easy' phase of pregnancy. Many women find this the most comfortable time of pregnancy. With the right training, you can stay in shape, stave off back ache, and help kickstart your metabolism. Moms want to gain weight healthily and prepare themselves as best as they can for the birth. So let's take a step in the right direction with six workouts from the MOVE IT MAMA series.
28 to 40 weeks or to birth
Now you're on the home stretch: you're finding that exercise isn't quite as easy anymore. You might also be suffering from some shortness of breath. However, some gentle workouts can be helpful even in this phase. That's how moms stay fit and flexible with the six workouts tailored to the final phase of pregnancy.
40-week recovery plan
Puerperal period & regeneration
Everything is new and different; all of a sudden you have a wonderful new baby who is demanding your attention around the clock. It's a challenging yet beautifully exciting time. Taking a walk in the fresh air with a stroller helps you to replenish your energies. Gentle exercise and your first pelvic floor exercises help you heal. The SPECIAL 15 has been developed especially for this period.
Postnatal Training: Phase 1
Weeks 7-17: Recovery & Getting Back Into The Swing
Got the official green light from your doctor? Start with Phase 1 of recovery. Don't worry: Every program is tailored precisely to the requirements of precisely this phase.
Postnatal Training: Phase 2
Weeks 18-28: Body Structure, Strength & Toning
Everything has healed well; slowly but surely you're acclimating to this new life. You may already have settled into a good rhythm and can plan your baby's sleep routines and work in some time for the 15 to 30-minute MOVE IT MAMA program.
Postnatal Training: Phase 3
Weeks 29-40: Super Fit Mama Masterclass
Time to step on the gas. After this phase, you have regained your pre-pregnancy fitness levels and might even be fitter than before, so you can officially call yourself a tried-and-true Fitness Mama. If you like, you can keep doing these six workouts from Phase 3 – in fact, all the other programs from the MOVE IT MAMA series – after you reach the end of your 40-week journey.
There are six different workouts for each trimester and each phase of recovery.
Toning & Muscle Definition
01 // Whole Body Shape Up
Tone and define your muscles all over. Gentle training that focuses on your upper or lower body separately, helping you build up a fine “corset muscle” during pregnancy and giving your ligaments and connective tissue the necessary support for dealing with increasing weight strain. It also helps you reduce the risk of the typical complaints and poor posture associated with pregnancy. In the recovery phase, your heart rate will increase thanks to innovative whole-body combination exercises and targeting particular muscle groups. Well-defined muscles and a higher pulse help you burn more calories, tone up your body and get the figure you want more quickly. To intensify the training, we use dumbbells, a gym ball and mini resistance bands.
6 x 30 Minutes
Fatburner & Stamina
02 // Mama's Cardio Burn
A diverse range of whole-body interval workouts that build up your stamina pre-& post baby.
They help you gain weight healthily during your pregnancy ‒ because pregnancy and a nice, taut body are not mutually exclusive. The result is that you stop running out of breath so fast, and it’s great preparation for the marathon of birthing. We exercise at a pulse rate that’s good for your unborn baby, and we avoid jumps and twists. After delivery, we gradually build up your fitness and stamina with interval units in a gentle bootcamp style: it’s high-intensity training which also targets the last remaining bits of flab. The aim is get as least as fit as you were before the birth.
6 x 30 minutes
Stretching, Fascia Roller and Relaxation
03 // Relax&Roll It Mama
During pregnancy, exercises gradually get slower and more sedate; poor posture such as a hollow back might start creeping in. As a young mother, constant breastfeeding and feeding as well as hours of carrying your baby around lead to further examples of poor posture, back pain and tension. We take a preventative approach to these complaints, alleviating any symptoms with fascia rollers (for self-massage) and special stretching flows. This eases muscle tension, smooths out glued fascia and stretches your whole body beautifully. In the relaxation segment, breathing meditations help you replenish your energy reserves. In addition to fascia rollers, we use a gym ball and mini resistance bands.
4 x 30 minutes
Tummy Muscles & Lower Back
04 // Mama's Little Middle
Pregnancy and the time that follows require special training for your core. Lots of the well-known stomach exercises are now off the table. But a good, lateral stomach musculature and a strong lower back will help you bear your baby’s weight pain-free. Lateral stomach muscles form a great core even in pregnancy. After the birth, we pay attention to possible instances of abdominal separation: in the first few phases, we avoid crunches and concentrate on side planks ‒ we put a lot of innovation into the mix! This enables you to tauten the deeper stomach muscles for a nice, flat stomach. We sometimes use weights, gym ball and mini resistance bands.
6 x 15 minutes
05 // Mama Works the Floor
Special breathing techniques help you understand the complexity of the pelvic floor, to be used in a targeted fashion during pregnancy, during the birth and afterwards: it’s just as important to stabilize and tense the pelvic floor muscles as it is to relax them. A well-functioning pelvic floor musculature forms the perfect corset for your organs and your body. It prevents and alleviates side effects such as incontinence and diffuse back pain. The icing on the cake is that a flexible pelvis can have a wonderful effect on your libido and your love life. We train with and without the gym ball and mini resistance bands.
5 x 15 minutes
Sexy Ass & Legs
06 // Mama's Booty Booster
Curvy and delicious! Drawing inspiration from bar training and pilates, you can minimize the risk of unsightly skin bulges, shaping your butt even during pregnancy. In the recovery phase, we tone and shape your butt with squats, effective jumps and special body weight exercises designed for the ass, tailored to every phase. Forget your droopy mom butt and cellulite, it’s time for skintight leggings! In pregnancy, a stool or fascia roller helps you get the right balance. Using weights, a gym ball and mini resistance bands, you can intensify the exercises.
4 x 15 minutes
The puerperal period and regeneration
07 // SPECIAL 15
Believe in yourself and leave body worries behind you: 15 minutes that help you forget the stress of birth. These midwife-approved exercises help you alleviate complaints like swollen feet; gentle stimulation of the pelvic floor, venous valves and breathing meditations ensure a sense of wellbeing and stand you in good stead for the recovery workouts to follow.
You can do more work in 15 minutes than some people in one hour!
These workouts are so great. We'reputting all pieces together which are relevant for us moms. It’s a movement.
You just feel better with these workouts!
The workouts are intense but at a level that works for everyone and there are different modifications throughout every workout
MOVE IT MAMA is more interesting and more challenging for moms than any other mommy fitness program I know of.
I think it’s great bringing 3 pre-and postnatal phases to all the moms because they will find their recovery quicker.
MOVE IT MAMA will kick your butt and will get you into a better shape then you were pre-pregnancy
When you’re done with this program once you have gotten through all 3 phases you’ve not only recovered you have helped to take care of your body. You will have also gone yourself to a place where you maybe have never been before in terms of you fitness level.