4-Week Postpartum Course

Would you like to get back in shape safely after giving birth?

Our Post-Natal Fitness Program focuses on reconnecting with your core and healing
diastasis recti or any other pregnancy and birth related issues, before progressing to traditional strength and conditioning exercises.

What is Diastasis Recti?

Diastasis Recti is the separation of the abdominal muscles that occur during the third trimester. It is normal for this to happen, but very important to reconnect with your core and allow Diastasis Recti to heal before starting to performing exercises that could make it worse. Diastasis Recti is often what is responsible for the so-called ‘mummy tummy’ after birth.

Reconnecting and Healing Postpartum Program

This program is suitable for anyone who has been cleared to exercise after birth.

The goal of this program is to gently re-establish core connections, posture and alignment, improve or heal diastasis and reduce stress.

This program requires 45-60 minutes per day, one, two or three times per week and includes Belly Training™, Pelvic Awareness, Balance and Stabilisation Exercises.

It is a 4-week program that progresses into strength training with a focus on compound functional exercises that will not only prepare the new mom for the physical challenges of motherhood (eg. Performing most daily tasks while holding a rapidly growing baby), but also to start getting her body back to her pre-baby body fat percentage and start regaining strength and overall fitness.

We recommend all postpartum moms, regardless of when they gave birth (2 months, 2 years or 20 years ago!) start with this 4-week program.

CrossFit / HIIT Classes (12 Weeks Postpartum and Beyond)

Get fit, get strong, get your body back! This is the ‘All Systems Go’ program. Each session consists of a warmup, a strength training set, followed by a High Intensity Interval Training (HIIT) or Tabata workout and stretching.

You will start to see and feel the difference in your body, fitness and energy level.

Next Start Date:

You can now contact me at any time to start your postpartum course. After an initial introduction session you can join in with the current group, where everyone is progressing at their own pace. You can also choose to stay on the course longer if you feel it is beneficial, for up to 8 or 12 weeks.

Postpartum courses are offered generally at 10:15 in the morning on certain days.

*Immobile babies are welcome to come along

Register now for this 4-Week Course

If you cannot attend classes at our Pretoria Studio, you can now purchase the course online, to be able to do it at home or even at your gym.

Online Postpartum Program Information