What is the course content?
The course is based on the MamaWORKOUT concept, a concept from Germany developed by experts for the pre-and postnatal phase and approved by German health insurance companies that has been used by over 190,000 women. I’m a licensed MamaWORKOUT trainer. The focus is on restoring the core area – your pelvic floor, belly and back, then slowly incorporating whole body exercises. You will not only be trained, you will also learn how pregnancy and delivery have affected your body and receive advice on do’s and dont’s for a core-friendly behaviour in your everyday life with baby (which alway involves a lot of carrying!). We will also incorporate Hypocore-elements, a hypopressive technique that works the fasciae and supports core recovery. Hypopressive techniques have roots in yoga practice, among others, and became more established as a method for postpartum recovery in the 1980s by Dr. Caufriez. Hypopressive techniques work in cases of diastasis recti, pelvic floor dysfunction and prolapse, and you will be equipped to use hypopressive techniques by yourself, as a resource you can use even after the course. You will also receive some exercises you can do at home after each session.
In the course we will:
- strengthen weakened and overstretched muscles
- mobilize areas that tend to get overstrained (back, neck, hips…)
- work with breathing techniques
- include relaxation
- create awareness for a good posture
- talk about do’s and don’ts that will support your core recovery during your everyday life
- teach you about your postpartum body, so you can get empowered to take care of yourself
- teach you hypopressive techniques for the ongoing recovery of your diastasis recti and pelvic floor
Do I need a certain fitness level?
No, the course is designed for postpartum moms of any fitness level. The program is designed taking into account that postpartum moms are still recovering, and that they need energy for their everyday life as a mom. This is not a boot-camp, it’s a gentle exercise program to help in your recovery! There will be different options for each exercise, depending on your fitness level.
What do I need for the course?
You will need a comfortable space to exercise in – either a mat or a comforable carpet, and some space around you. Comfortable clothing that you can move in. And of course a phone, tablet or laptop that you can participate with via zoom. Further equipment that should be available is:
- a small ball (ideally a massage ball, but a tennis ball or something similar is also fine, OR a small water bottle)
- a mini gym ball, or some round balloons
- a resistance thera band (light or medium)
- small weights (1-2 kg) OR some water bottles
- Two core sliders, OR two cloths if you have a non-carpeted surface available, OR two plates or something similar that can slide on a carpet if you’ll be exercising in a carpeted space
- a shawl or a belt of a nightgown (for stretching)
We will send out further information on this before the start of the course!
Can I bring my baby?
It will be easier for you to concentrate (and get some ME time!) if someone can take care of your baby during the session. However, if that’s not possible, you can bring your baby. We understand that babies don’t follow schedules and that being a mom is a 24/7 job!
How many participants will there be?
There will be a maximum of 12 participants. Correct technique is important when you’re just starting off again after pregnancy and delivery, so we want to be able to help everyone properly, AND this will give you an opportunity to get to know some fellow moms!
What will the course language be?
The course language will be English.
Who is the course instructor?
My name is Leonie, I’m from Germany and have been living in Srinagar, Jammu & Kashmir, for the past five years. I’m a fitness trainer and a postnatal fitness instructor licensed by the Akademie für Prä- und Postnatales Training in Germany, and I’m the mom of a 10 month old baby girl. I have done further training in fascia exercises after birth and in Hypocore, a hypopressive technique.
What is the cancellation policy?
Your registration is binding, so refunds and cancellations are not possible after signing up. If there is a valid medical reason as to why you cannot participate after signing up, please contact me via the contact form.
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