What is each class like?
Every 50 minute class has the following structure:
- Check-in: 5 mins of introductions/catching up and connecting – share anything you’d like about you or your baby.
- Core work: 10 mins of deep transverse abdominis, glute activation and strengthening, as well as pelvic floor activation and relaxation.
- Strength & Cardio: 25 mins of exercises for the full body, but specifically strengthening the legs, arms and back. All of the exercises are Diastasis recti safe.
- Cool down: 5 mins of stretches targeting areas that are tight after pregnancy – like the neck, chest, glutes and hamstrings.
- Baby exercises: 5 mins of gentle mobility, stretches and songs for your baby
What equipment will I need?
We’ll use some of the following:
- a yoga mat (or carpet/rug)
- a clear wall to lean against approximately 4ft wide by 7ft high
- a baby carrier
- a small, squishy ball or cushion (rolled up socks work too)
- a resistance band (open ended)
- a resistance band loop
- your baby or a pair of weights (soup cans will work)
- a sturdy chair
What if I don’t have/use a carrier?
No problem, there are various ways to hold your baby as we workout. I will give you the proper cues if you aren’t using a carrier. (You will get a good arm workout too!) Another option is to have your baby safely on a mat as you do these exercises.
Can I attend the session if my baby is asleep?
Of course! Please don’t feel that you need to wake up your baby, or time their naps with the workouts. Exercises that we do with babies can be done with just your body weight, or with a pair of weights. For the portion of class where we do baby songs/exercises, you can do the exercises on yourself or just learn them to try later when your baby is awake.
Can I attend if I’m back at work?
Of course! As this program runs at noon and is virtual, it’s a perfect lunchtime workout for moms who are back at work (or working from home). There are many moms who join just for the workout!
How do I know if I have Diastasis Recti?
Your doctor may have checked you for Diastasis Recti in your follow-up appointments. I will also show you how to do this check for yourself before your first class. This will serve as a way to assess your progress during the program.
Can I use my belly band/core support during the exercises?
If you have one, you may use it. But unless your doctor has advised you to use one, I typically don’t recommend them. The intention is that we activate and strengthen the core muscles so you don’t need these supports, and work within your current limits.
What if my baby is crying or needs to be fed/changed during the session?
As participants are muted during the session, you and your baby won’t be disturbing the class in any way. It’s completely fine to change diapers/breastfeed during sessions, join in late or miss some classes.
Will there be recordings of the classes available in case I can’t make it?
Yes there will be recordings uploaded to my site after each class! So don’t worry if you need to skip a session, join in late, or your baby is fussing. For privacy, recordings will only show myself demonstrating the exercises and not the attendees.
Should I wear shoes while we workout?
Shoes are optional as all the exercises are low-impact. But I’d recommend shoes while using weights or soup cans to protect your feet.
I’m a beginner at exercising and feeling nervous, will I be ok?
This program is perfect for beginners or those returning back to exercise for the first time post-pregnancy. I always provide different levels for each exercise for you to choose what is right for you. And I always recommend that you listen to your body and take breaks whenever you need, doing less reps (or more) than I ask of you. I typically keep everyone muted during class so everyone can hear instructions, but you are always welcome to unmute to ask a question or ask for a modification to an exercise. Plus there’s always time to ask me questions or chat before or after class. I hope this makes you feel a bit better!
Is it ok if my toddler/child attends as well?
Of course! I’m a mom of 4, so I completely understand. All your kids are welcome to join our classes.
Here’s what other moms are saying about this program:
The next Mommy & Me Virtual Fitness Program will begin September 13th!
To sign up for the wait list, fill out the form below.