Prenatal & Postnatal Fitness plan
A complete prenatal & postnatal workout plan to guide you through a safe and healthy pregnancy
Congratulations Mamas! Whether you realize it or not you’ve just taken the first step to a healthy pregnancy and baby.
Exercising during pregnancy comes with a host of benefits including helping you to stay in a healthy weight range, lowering your risk of gestational diabetes by 27%, and even making labor easier.
We’ve carefully crafted this pregnancy workout plan to keep you and your baby as safe and healthy as possible, while still getting you the results you’re looking for.
What to expect from the program?
- Safe workout for all trimesters and fitness levels.
- Prepare for labour
- Maintain strength and muscle tone during pregnancy.
- Reduce lower back pain
- Reduce leg swelling
- strength, cardio regimes by keeping baby safe
- Flexibility, mobility training
Prenatal workout plan includes
- To prevent or lessen the severity of diastalsis recti (separation of the abdominal walls) and increase transverse abdominal and pelvic floor strength.
- Low impact cardio to keep both yours and the baby’s heart as efficient as possible
- To prevent or lessen the severity of pregnancy related aches and pains through an exercise routine.
- -Resistance training to improve strength and muscle tone throughout your pregnancy and during your recovery period
- Diaphragmatic breathing and core training to strengthen your pelvic floor, speed up delivery, and lessen the chance of postnatal incontinence
- Yoga and stretching to prevent lower back pain and prepare your hips for labor
Workout Length and Frequency:
- The average individual workout session is between 15-40 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and how you feel during different phases of your pregnancy.
Equipment:
- This prenatal exercise program only requires a pair of dumbbells, resistance belt , a met and water bottle. The weight you use will be totally dependent on your fitness level, but most will use between 2lbs – 10lbs (1kg – 5kg) per dumbbell. You may need additional balance support or to gradually modify exercises to an incline position as their belly grows.
What is Possible
NEELAM KUMARI A mom of a kid lost 10kgs weight in 3 months and cured knee pain with physiotherapy treatment.
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RACHANA SRIVASTAVA started with 98kgs and she lost 20kg with a diabetes diet and workout plan in 6months.
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MANISHA CHATURVEDI, A teacher changed her lifestyle, lost 5 kgs with a diet and workout plan when she was on steroids medication, which resulted in her weight gain.
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A WORKING GIRL got rid of her PCOD and IBS with a customised diet plan and couple training programme. Lost 6 kgs in 3 months.
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A COLLAGE GIRL lost 9 kgs weight and improved her PCOD symptoms with diet and personal training programme.
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A DR, who toned her body, improved her posture and lifestyle with a couple training programs.
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DIVYA, Mom of 2 with thyroid condition lost 9kgs with the diet and workout program within 3 months and continued to lose more after.
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A GIRL working as an interior designer has changed her eating habits with diet plan & personal workout which resulted in reduction of 7 kgs weight within 3 months.
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SURESH KUMAR, was suffering from diabetes and lost 10kgs in 3 month and regulated his diabetes.
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PRIYA, controlled her PCOD, regularized her period cycle and lost 12kgs in 12 weeks with a customised diet and workout plan.
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VIJAY KUMARAN, a Govt. Officer, was struggling with body fat and stagnant weight. He lost 10kg of body fat in 3 months.
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A PROFESSOR, has reduced 9 kg weight with diet plan and workout in group class while maintaining her professional job.
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PRIYANKA, a mom of a 5 year old kid. She lost 30 kgs in 6 months & controlled Thyroid with diet and strength training. Also reduced her back pain.
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SOWJANYA, a superstar mom, became fat to fit and lost 7kgs post delivery in 3 month with diet plan and training in group class.
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RUBINA PRATYUSHA, a student, lives in a hostel, went from a 44 inch waist to 32 inches in 11 month. lost 19 kgs weight with diet plan and personal training.
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A MOM who ate her own home cooked meals and lost 20kgs in 5 months.
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A DOCTOR, working in the USA, has lost 5 kgs and toned her body with a couple training programmes.
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A STUDENT, from the Philippines, reduced 39kg weight, got rid of thyroid and toned her body with a diet plan and personal training.
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A WORKING WOMAN started with 98kgs and now she is at 78kgs with a diabetes diet and workout plan. She reduced her sugar level to 105 mg/dl from 200 mg/dl.
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A WORKING WOMAN has improved her posture and got rid of her back pain issues.
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