Our MomFit Postpartum Group Fitness is a 6 week fitness class series specifically designed for individuals who have recently given birth (in the last 5 years), typically focusing on helping new mothers regain strength, mobility, and overall wellness after childbirth. These classes are held in a group setting, which can offer a sense of community and support as participants share similar experiences.* This fitness series was developed and supervised by an orthopedic pelvic physical therapist (PT) and a certified postpartum corrective exercise specialist (PCES), and is designed to help bridge the gap between recovery and returning to a workout routine.
*These classes may be held on an individual basis if requested.Here’s what you might expect from our MomFit classes:
Focus on Recovery and Rebuilding Strength
- Core and Pelvic Floor Strength: A significant emphasis is often placed on restoring strength to the core, especially after pregnancy and childbirth. Exercises focus on rebuilding the pelvic floor muscles, abdominal muscles (particularly the deep core muscles), and lower back. Pelvic floor exercises are often integrated to improve muscle tone and prevent issues like incontinence or prolapse, which can happen after childbirth.
- Full-body Strength: The class will also help rebuild strength in the whole body, especially in areas that can be weakened or strained from pregnancy, such as the legs, glutes, arms, and back.
Low to Moderate Intensity Workouts
- These classes are designed to be low to moderate intensity to allow participants to ease back into exercise safely, without overexertion. The classes allow for progressive improvements while being gentle on the body.
Focus on Posture and Alignment
- New mothers often deal with postural changes due to the physical demands of pregnancy and caring for a baby. A single posture is not inherently bad, however new mothers spend many hours in certain positions to care for baby, which could lead to aches and pains down the road.
- Exercises focus on improving flexibility, mobility, and reducing tension that may result from breastfeeding, carrying the baby, or lack of sleep.
Mental Health Support
- Physical activity is known to boost mood, reduce anxiety, and alleviate postpartum depression. Group classes also offer a social component where participants can bond with others, share their experiences, and build a sense of community and support. We also have a network of mental health professionals should you need additional one-on-one support.
Flexibility for Mothers
- This is a safe space and we want to make it easier to participate without needing childcare. Feel free to bring baby along for the ride! These classes have a more relaxed pace to accommodate the baby’s needs, with exercises that can be done while the baby is on a mat or in a carrier.
Safe for Different Postpartum Stages
- These classes are tailored to different stages of recovery. For example, class earlier in the series might be more focused on gentle stretching and pelvic floor exercises in the early weeks after birth, progressing to more dynamic movements and strength-building exercises as recovery progresses.
Considerations:
- It is recommended to schedule a 2 or 3 week postpartum appointment with the physical therapist, especially if you experienced complications during pregnancy or childbirth. Your therapist will check your vitals, ensure appropriate tissue healing from stitches or incisions (if applicable), and answer any questions or concerns you may have about your physical health during this time.
- Your therapist will conduct a 30 minute virtual intake to understand your current fitness level and postpartum needs. They will also screen you to ensure you are cleared to return to unrestricted physical activity.
- Postpartum fitness classes are often not recommended until after a certain period (typically 6 weeks postpartum for vaginal deliveries and 8 weeks for cesarean sections), but this can vary depending on individual recovery. The classes are ideal for those 6 weeks to 5 years postpartum. Beyond that, we recommend our general fitness classes or a LifePro Wellness and Fitness Assessment depending on your individual needs.
- 1 session per week: $385
- 2 sessions per week: $685
