Working out during and after pregnancy? Absolutely!

Finally – a fitness class for pregnant women and new moms that’s actually challenging! Most prenatal workouts tend to be very gentle, but we know that’s often not enough for those of you who were active before pregnancy and want to stay strong throughout and after.

Of course, not all exercises from your go-to workouts are still suitable. That’s why we’ve created a class that lets you train effectively while keeping your muscles and cardiovascular system strong – without jumps, and with special care around core work. It’s a workout designed to support your body both before and after giving birth. The exercises are adapted to the needs of pregnancy and postpartum recovery, and your trainer will always offer helpful tips and safe alternatives when needed.

With functional training for your back, core, legs and arms, we help you stay fit and healthy from head to toe.

This class is also perfect after your postpartum recovery course to ease back into your regular fitness routine. A classic postpartum (pelvic floor) course is essential for full recovery, especially for core and pelvic floor rehabilitation – but it often stops short of helping you rebuild real strength and stamina. That’s where Mama Fitness comes in: we close that gap and gently guide you back to your previous fitness level – with safe, energizing training that fits your life right now.

This class may be supported by your health insurance! Certified by the Central Prevention Checkpoint (Zentrale Prüfstelle Prävention – ZPP), your health insurance can cover up to 100% of the course fee. Twice a year, a full 10-session course series may be subsidized: Important information about the process!

What you need:

• Water (no glass bottles!)
• Towel
• This workout takes place barefoot

Unfortunately, strollers are not allowed at Mama Fitness + Baby.

For online participation:
Additional equipment is often used. If you want to prepare for it, here's a list:

• 1 kg & 2 kg dumbbells (Alternatively: Full water bottles)
• Mini bands (Alternatively: Stretchy leggings or tights)
• Pilates ball (Alternatively: Balloon and firm pillow)

However, the online-class also works without equipment.

suitable for:

Pregnant women of any week of pregnancy, and for postnatal moms who have completed a postnatal course. Previous experience is not necessary. It's best to get the OK from your doctor beforehand, because every body and every pregnancy is unique.

Intensity: 

The class has a moderate to high intensity and is only for women, especially during and after pregnancy. Strenuous exercises alternate with gentle mobilization. You will definitely work up a sweat, but we are always happy to give you alternative exercises where needed. Let your trainer know in advance if you have any special needs, restrictions or injuries.