If you’re pregnant, your fitness journey doesn’t have to come to a halt. In fact, plenty of New York City’s most popular exercise studios offer prenatal fitness classes to keep you—and baby—healthy!
Staying healthy while pregnant is one of the best things you can do for your baby and yourself. After confirming what’s OK with your doctor, check out our top prenatal workouts in NYC, including prenatal yoga, prenatal pilates, cycling in and out of the pool and barre work. Added plus? You can do all of these classes post-baby as well to keep your workout streak going strong. For more fitness spots, head on over to our roundup of New York City gyms with childcare, take a look at our favorite kid-friendly hikes in and near NYC, and our top NYC stroller hikes if you already have a kid in tow. And, although the past few years of the pandemic have been hard on exercise studios, a positive change has been the uptick in fitness providers now offering all kinds of virtual options, including on-demand classes and live online sessions. Whatever your prenatal fitness need is, an NYC studio will meet it!
Indoor cycling studio BYKlyn uses Silent Disco/Sound Off headphones for a fun, club-like atmosphere, and top instructors from studios throughout NYC each bring their own style and music to classes. All classes are Real Ride, with hills, speed work and intervals—just like a real bike ride. Pregnant riders are welcome, and can adjust the intensity of a ride as needed. Choose from 30 classes throughout the week.
Moms love: The inclusive and fun atmosphere. All levels and body types are welcome—you don't need to be a perfect pro to ride here.
Ballet Beautiful is a great workout to take advantage of stretches and targeted exercises inspired by classical ballet training. (Fans include Maggie Gyllenhaal and Tracee Ellis Ross.) Classes offered combine barre, mat, and light cardio, and are designed to help sculpt and tone your body. Ballet Beautiful's Soho studio is currently closed due to the pandemic, but there are lots of ways to access classes online: via purchasing individual workouts to stream, joining as a member for access to all trainings, or by booking a private individual or group class. Don't worry, no matter how you take a class, no tutu or previous dance training required!
Moms love: The targeted prenatal and postnatal workouts specifically designed for women preparing for and recovering from childbirth.
Created by a former marketing executive and mom-to-be when she found prenatal exercise options contradictory and lacking, Pronatal Fitness trains expecting moms for pregnancy, birth and motherhood like athletes prepping for a major sporting event. The online workouts are specifically designed to prep moms for the physical, and physiological, demands of all three wonderful, but challenging times. Pronatal Fitness also offers post-natal workouts (with or without baby) to help you get back into the swing of things. For those struggling with diastasis recti (or ab separation), new moms can have a consultation and receive an individualized program.
Moms love: The total body workout designed to help moms of all stages and postpartum workouts for recovery.
Moms-to-be can practice yoga postures, breathing exercises and enhance awareness of their ever-changing bodies at the Prenatal Yoga Center. Positions will strengthen pelvic muscles, improve circulation, and exercise the spine. Instructors at the Prenatal Yoga Center interweave childbirth education and therapeutic application for common aches and pains into specialized yoga classes. After baby arrives, post-natal classes address concerns and body changes, and new moms can bring babies along.
Moms love: Classes specifically-designed for the journey of pregnancy.
Want to preserve those long, lean gorgeous muscles throughout your pregnancy (or at least try to find them again)? Barre classes are some of the best workout classes for pregnant women due to the controlled movements and seamless modifications. PureBarre and Physique57 are two of the most popular barre workout studios, and both offer classes that combine light cardio, strength training and stretching to work your arms, thighs, seat and abs of during and after pregnancy.
Moms Love: These two studios offer barre classes that make us feel like we’re never taking the exact same class twice given their variety of instructors and class types. The moves allow for small bursts that fatigue muscles to exhaustion for ultimate toning. At Pure Barre, new moms can workout and bond with their newborn at the “Babies on Board” class, a fun, postnatal-friendly workout.
Compare notes with other expecting moms in the moderately- paced, 90-minute prenatal yoga class at Yoga Vida. Each class begins and ends with a restorative pose to connect with baby, relax the body, and de-stress the mind. But we promise it’s no nap fest! Basic yoga asana allows you to strengthen the body and increase stamina required for labor (kegels anyone?). After baby, check out their postnatal classes; babies 18 months and up are invited to join you for a 90-minute class designed to heal and rejuvenate the body following childbirth.
Moms Love: Pigeon pose: it opens the hips (making more room for baby) and stretches the back, butt and thigh muscles in all the right spots.
Lengthen muscles, loosen joints, and relieve muscle tension with Village Gyrotonic prenatal class. The studio is currently open for one-on-one sessions, and you can join live classes online. Gyrotonic improves overall flexibility by strengthening and stretching major muscle groups and joints while enhancing your range of motion, balance and coordination. Based on principles from yoga, tai chi, gymnastics, and dance, the exercises are performed on equipment designed to give the human body complete freedom of movement.
Moms love: Gyrotonic exercises help to create a strong, flexible, pelvic floor while strengthening and toning abdominal muscles, buttocks, hips and thighs.
Good news SoulCycle addicts: just because you’re pregnant doesn’t mean you need to stop tapping it back like a rock star. Assuming cycling has been a part of your life pre-pregnancy and you and your doctor agree it's okay, SoulCycle encourages riders to continue riding through pregnancy with personal adjustments taken when needed. While there are no set “prenatal” classes, regular Soul classes shouldn’t be an issue with your bump.
Moms love: It's a 45-minute dance party on a bike. What's not to love?
Exhale is a mom-to-be’s ideal destination for prenatal workouts. Specializing in barre, yoga, cardio and spa treatments, this inclusive facility is ready to make working out an awesome experience. If you’re already active in both barre and yoga classes, you are encouraged to take classes right up to the day you give birth if you like. Exhale's barre and yoga classes vary by intensity, and their dedication to guests’ health requires expecting moms to provide a note from their OBGYN before taking classes. While classes aren’t called out as prenatal, teachers are prepared to offer proper modifications throughout class to ensure a moms-to-be a great workout. Added plus? Exhale offers prenatal facials and massages (after the second trimester) to help guests relax and relieve stress.
Moms love: Scheduling back-to-back classes and spa treatment. What better way to motivate for a class than a spa treatment afterward? We’re in.
If you haven’t already ditched your gym membership, this list of the best at-home workouts might have you doing just that! With kids at home, finding the time to work out can be a challenge. That’s why working out from the convenience of your own home is the way to go! From Pilates to P90X and everything in between, these (often) free online workout programs will save you the drive to the gym and get you moving towards your fitness goals.
The Sculpt Society's mission to empower women through movement and love their bodies is just one reason to jump into their online program. And when we say "jump," we mean dance! A hallmark offering is their 30-minute Dance Cardio class, but they also offer Yoga and other low-impact classes. You can choose from over 400 live and on-demand classes or choose from a curated collection complete with a flexible guided calendar to keep you on track.
Good to know: An annual membership is $180 after a free 7-day trial. Monthly payment options are also available.
Best for: Anyone who wants to get feel good and get fit while having fun!
From live, instructor-led classes to on-demand workouts, Openfit allows you to stream directly to your phone, laptop, tablet or desktop with structured, daily workouts to fit any lifestyle and fitness level. In-app features also include meal planning and tracking making it a one-stop-shop for achieving fitness goals. Watch for upcoming monthly challenges geared toward busy moms.
Good to know: If you want to check out Openfit before committing to a subscription, you can sign up for a free 14-day trial here!
Recommended by health professionals and moms, Studio Bloom and the Bloom Method is ideal for pregnant women and their post-natal recovery period. Safe and heart-thumping workouts are plentiful, including classes like Cardioprep, prenatal stretching, birth prep, CardioHIIT, CoreHab, CoreFIX and many more––all from the comfort of your own home. And we especially love that they have a dedicated, private Facebook group where you can connect with other moms and get your questions answered by coaches!
Best for: Moms of any stage in life who want to maintain a healthy lifestyle.
Stealth is a clever product that targets 29 muscle groups in three minutes while playing video games! The free app comes with two free games (Glider, a flying game and Galaxy Adventure, a target-blasting space game), and you can upgrade to premium to get more games. We found the two free ones to suffice since you're only doing it for three minutes at a time, and any gravity-controlled game works. Once you've got your games on your device, place the phone in the recessed opening, put yourself in the plank pose and hit play. Now use the Stealth to move up, down and side to side. Games last three minutes, can you?
Good to know: Right now, Stealth is on sale for $99.
Best for: Anyone who wants to work out their core in just three minutes a day!
This online community brings programs from your local YMCA straight to your favorite device. There are live stream and on-demand classes for the entire family, including sports and yoga for the kids! Find out if your branch is participating by entering your zip code here.
With approximately 5000 on-demand workout videos ranging from mat Pilates to reformer and even Barre fusion, there's a class for anyone, anytime! And their custom filters help you find the right workout in just a couple of minutes.
Good to Know: There's a 15-day free trial, then access to the app and website costs $18 per month.
Best for: People looking to strengthen and tone with low-impact workouts.
What's cool about Obé is that they have both live and replay classes (over 4,000!) that are just 28 minutes long and are structured across three pillars: Define, Sweat and Flow. There's also the option to take a 10-minute Express class, which is especially great if you're short on time. In the Sweat category, you'll find dance classes, HIIT, cardio boxing and more. Define classes include Pilates and Barre, and their Flow classes are all about Yoga and stretch. There are three different levels of classes, depending on your fitness level, with tailored programs for all your exercise needs.
Good to know: Obé has two deals at the moment: 2 months for $2 or sign up for a free 7-day trial and then $19 per month after it ends.
Glo is an online yoga, meditation, Pilates and fitness platform that features thousands of professionally-filmed, on-demand classes taught by world-class teachers as well as an interactive community for conversations about health and self-care. Each workout is filmed in an actual studio, and the vibe filters right into to your workout. Each time you log on you’ll be quizzed about your state of mind and what you want out of the workout (Feeling calm? Feeling energized?). Workouts range from five to 120 minutes, and with more than 3,800 videos, your choices are endless. There are options for everyone—beginners, runners and travelers are just a few (There are plenty of classes for expectant mothers and families, too.).
Good to know: You can start working out with Glo today when you sign up for a 7-day free trial. Memberships are as low as $13.50 a month when you pay annually.
Lift for Life's 36-week program is perfect for both pre and post-natal moms. The three times a week, 30-minute workouts are designed to for busy parenting schedules and cover lower, upper and full-body options. The instant download offers over 200 pages of content and a full glossary of exercise, giving you the confidence that usually only comes with a personal trainer at your side.
Good to know: $69.99 for the entire program
Best for: Moms at any stage, even pre-and post-natal!
Serious about your health and fitness goals? Trainiac offers online personal training from start to finish. Complete your intake, pick a trainer, then get your own personal workout program designed by certified trainers. The online platform offers flexibility to meet your busy schedule, with the personal touch of a trainer who has your goals in mind.
Best for: People who are serious about getting fit and want one-on-one accountability and training.
Peloton has long been known for its impressive stationary bike with accompanying on-demand videos that guarantee a great workout. Now the exercise company brings you outdoor, yoga, meditation, strength training, cycling, running and toning options via the Peloton app. Get the full, live studio experience without leaving your home when you use the app on your television, phone or tablet.
Good to know: Snag a free 30-day trial membership here. And no, you don't have to own the bike to participate!
Best For: People who love the feeling of a group workout but can't get to the gym.
Get the workout you want, when you want it with Studio SWEAT onDemand. Access workouts on your computer, smart device, smart TV, Amazon FireTV, Apple TV, Google Chromecast, Google TV, Playstation, 4Roku, Xbox One (basically any device!) and through the Studio Sweat onDemand app.
Good to know: A year-long all-access pass is $188 per month after a 7-day free trial.
When you join Mindful Movement with Maggie, you get much more than a workout. The platform's at-home 30-minute workouts require no equipment (besides a yoga mat) and focus on low-impact and body-positive exercises for the whole family. Subscribers get weekly tutorials and newsletters, a playlist and access to a private Facebook group to connect with other users. And we absolutely love their motto: All ages. All sizes. All abilities. All bodies.
Good to know: After your 14-day free trial, unlimited access is only $21 per month. We think that's pretty good for the whole family!
V Shred's online fitness programs and customized diet plans are perfect for busy parents who don't know exactly where to start. Users can purchase individual video plans that include workouts for fat loss, toning and six-packs, in addition to a recipe guide and custom training and diet programs. If you join V Shred University, you'll also get a new diet and workout plan every month and access to nutrition and supplement tutorials.
Best for: Busy parents who want a holistic approach to fitness.
Naturally Sassy's Ballet Blast, Monthly Workout and Stretching Programs are just what former (or aspiring!) dancers crave. Joining the online platform provides access to their app, diet guidelines, skill videos, new workouts each week and fresh monthly workouts.
Good to know: Annual memberships are about $9 per month when you pay annually. And, yes, there is a free trial of 14 days!
Best for: People who love dance and desire the lean lines of ballet dancers
Every Mother offers easy-to-follow workout routines ideal for all stages of motherhood: pregnancy, postpartum and beyond. Whether you are trying to keep active during pregnancy, strengthen your core after childbirth or it's been years since you've exercised, this gentle program is as advertised: for every mother! You start with a simple self-diagnosis technique to determine which program is best for you and then proceed to do short sequences each day (typically 7 or 8 minutes) along with a 20-minute workout. The program has also been scientifically proven to resolve diastasis recti, something difficult to find in the world of postpartum workouts.
Best for: Any mother, no matter the stage of motherhood.
If you like the camaraderie (and accountability) of group workouts but time or money make it tricky, FitOn is the app for you. While the app offers a ton of awesome on-demand workouts from world-class trainers, there's also a unique feature that allows you to "join" a class at a specific time. There's even a social component that allows you to interact with friends inside and outside class. But what we like the most is Maddy Curley's FitMama program which helps you get fit post-baby. You won't need any special equipment, and since it's an app, you can download it right to your phone.
Best for: People who like group fitness but can't get to the gym; moms looking to workout post-baby or even with the kids. Anyone!!!
If you’d like to try yoga without the mediational music, Bulldog Yoga is ideal! There’s a wide variety of classes, from hour-long to 20-minute “bulldog bites” that you can fit into any schedule or budget. How is it different from a traditional online yoga program? Each video features yogis from all walks of life at all different skill levels, and each one is accompanied by an energetic, heart-pumping playlist. Some of the online classes start as low as 40 cents a day!
Good to know: Bulldog Yoga has an awesome 30-day trial. After that, the cost is $12.99 when paid monthly.
Best for: People who want an energetic yoga workout.
A team of experts designed Barre3's signature moves to give students a strong and balanced body. Anyone can do Barre3—a mix of yoga, Pilates, cardio and weight training—and instructors encourage their students to adapt the moves to their own needs in order to develop body awareness. You can choose from over 300 different videos (new ones are added every week) that vary from 10- to 60-minutes, get real-time support from instructors, connect with wellness experts, and utilize their new goal planner—schedule workouts, set weekly goals and even set text reminders!
Good to know: Monthly memberships are $29 per month after your 14-day trial ends.
Best dor: People who want to increase strength and balance.
Physique 57 uses a method called Interval Overload—a combo of body resistance moves that target the abs, glutes, thighs and arms. Each workout focuses on strength training, cardio and restorative workouts; there’s minimal equipment needed for the 40+ online videos, and the intensity of the workouts means quick results. There are 10, 15 and 30-minute (and longer) videos available so you can design your workout playlist to fit your needs and daily schedule. There are also two, four, eight and 12-week programs and different themed programs like Best Beach Body, Two Weeks to Hard Core, Lost 10 in 10 and more.
Good to know: After your 7-day free trial, memberships are $25 when paid monthly.
Grokker is a wellness social network. It’s designed for companies who want to encourage wellness among employees and individuals who want to e-meet other like-minded folks on the same journey. There are over 4,000 videos and 70 programs. Choose from popular fitness options like HIIT and Pilates, and access over 130 trainers who guide users in healthy exercise, mindfulness, nutrition, and even sleeping habits. You can find family-friendly recipes, compete against other users and get support—like you’ve got your own virtual trainer!
Good to know: Want to give Grokker a try? You can start with a free 14-day trial!
Best for: Anyone who wants to make healthy living the norm.
When you sign up for Daily Burn, you’ll be joining a supportive online community with an impressive collection of workouts designed and taught by seven top-notch fitness gurus. Every morning you can catch a new workout via live stream (available for 24-hours after), or you can opt to try one of the numerous archived videos. There are 20-plus programs, including dance, high-intensity cardio, strength training and more. The service also offers personalized workout plans. Daily Burn is compatible with a range of devices and streaming services, including Apple TV, Roku, Android and iPad, which makes it easy to work out anytime, anywhere.
Good to know: Daily Burn offers a generous 30-day trial for those looking to give it a try!
Best for: People who need a little extra motivation.
Ballet Beautiful was created by professional ballerina and celebrity trainer Mary Helen Bowers. Opt to tone your bottom half, tighten up your abs and arms or power your way through a full-body workout. You have the option of streaming individual videos (nutcracker workout bundle, supermodel, Ballet Beautiful stretch bundle) or choosing the custom workout plan (unlimited access, two new videos a month, personalized workouts), which has a monthly fee. There’s even a pre-natal option for expectant mamas.
Good to know:Videos range from $9.99 to $49.99 for a bundle or $39.99 per month for a subscription.
BodyLove Pilates was created by a pre-and post-natal pilates guru as she was going through her pregnancy. The workouts are tailored to various stages of pregnancy, and the services have specialized workouts for different needs: what muscles you want to target, any pain you may be feeling, how much time you have, and more. For $25 a month, members get access to a rapidly growing library of 200+ workouts, a step-by-step catalog of Pilates mat exercises (over 100!), detailed anatomical info on what happens in the pre-and post-natal stages, the Postnatal After Birth Training Program and a blog filled with handy tips to get you through each trimester.
There are so many offerings from Booya Fitness that the chances you’ll get bored are slim. There are over 100 boutique classes, different workout plans (clean eating challenge, busy mom workout plan, post-baby bounce back and more), and a blog with tons of healthy living tips. You’ll even get reminder emails to keep you motivated and on the right track.
Good to know: You can opt for a monthly subscription or unlock over 50 workout plans for as low as $2.99.
iBodyFit is ideal for people who need a little structure in their workout. Designed by fitness guru Franklin Antoian, there are three basic options: Fat Burner Plan, Bundle Plan, and Premium Plan. Each one is designed by Franklin, has different fitness goals, and requires just basic equipment. A new addition to the personal trainer programs means that members can now Skype with trainers, nutritionists and even set up a Q&A with a personal trainer.
Best for: People who want an organized workout plan.
Beachbody workouts are available every day, all day! From PiYo to P90X, these on-demand programs offer something for everyone, even those looking for the most challenging workouts like Insanity on-demand. You'll have streaming access to over 600 different videos in addition to healthy-eating plans offered with your membership. Simply download the app and get the whole family moving!
Best for: People who are interested in meal planning as well as workouts. Family-friendly options are available.
Getting the news that you’re expecting is instant motivation to commit to a health and wellness routine. Those mama-bear instincts immediately kick in, and the desire to care for your growing baby is fierce and unwavering. While the intention for a healthy pregnancy is clear, discovering the best ways to stay on track isn’t always easy. We’ve rounded up 9 important tips for a healthy pregnancy.
photo: iStock
1. Get a dental cleaning. Your pearly whites might not be the first thing you think of when you’re creating a health plan for your pregnancy, but the increased hormones during pregnancy can affect your body’s response to plaque (the layer of bacteria on your teeth). Maintaining good dental hygiene at home and visiting your dentist while pregnant is extremely important.
Research has found a link between gum disease in pregnant women and premature birth with low birth weight. So make sure that both your teeth and your gums get extra care and attention while you’re expecting. Don’t forget to let your dentist or any other specialist you see while pregnant know you’re expecting.
2. Get proper nutrition. When you’re pregnant, you’re not just eating for two—you’re also consuming the vitamins and minerals for two! Focus on consuming nutrient-rich foods like fresh fruits and veggies, and consider supplementing your nutrition with a prenatal vitamin.
3. Avoid hyperpigmentation with broad-spectrum mineral sunscreen. The “mask of pregnancy,” clinically known as melasma, is a condition experienced by anywhere from 50% to 75% of women. It’s a specific form of hyperpigmentation that is most commonly associated with pregnancy. While you may have heard that it’s triggered by the increase in estrogen that happens when pregnant, you might not know that the condition is exasperated by sun exposure. That’s why it’s more important than ever to incorporate sunscreen into your daily routine while growing your bump.
Choosing the right sunscreen is also important. The FDA says that there’s enough current evidence to conclude that titanium dioxide and zinc oxide—ingredients that are used in mineral sunscreen products—don’t warrant the same health concerns as chemical sunscreen ingredients such as oxybenzone. So, to be safe, stick to mineral-based sun blockers while pregnant.
photo: iStock
4. Eat small meals throughout the day to avoid heartburn. Those pesky pregnancy hormones are disrupting things again by causing the lower esophageal sphincter (the muscular valve between the stomach and esophagus) to relax, allowing stomach acids to flow back up into the esophagus. This means that more than half of all pregnant women will experience heartburn.
Luckily, there are ways to combat heartburn before it hits. Doctors recommend eating several small meals each day (try one of these nourishing bowls) rather than large ones. Avoid fried, spicy or rich (fatty) foods, and try not to lie down directly after eating.
5. Stay hydrated with filtered water to reduce exposure to toxins. Don’t leave home without your water bottle! You’ll need more water than the average person, since water plays an important role in the healthy development of your baby. To play it extra safe, drink filtered water when possible to avoid lead, microorganisms, bacteria and other toxins. 6. Focus on pelvic mobility exercise to avoid diastasis recti. It’s tricky to say and even trickier to deal with: diastasis recti, a condition many women suffer from as a result of pregnancy in which the abdominal muscles separate. Before you hit the panic button, there are a few things you can do while pregnant, as well as moves you can do postpartum, to help avoid this from happening. Focus on pelvic mobility exercises, such as pelvic tilts, pelvic circles and bridges. When paired with correct breathing, these build a better relationship between your abdominals and your pelvic floor muscles. Check out exercises programs, like those at Every Mother, for a more complete guide on how to keep your core strong during and after pregnancy.
photo: iStock
7. Eat ginger on a regular basis. Ginger, considered to be a super food because of its numerous health benefits, is especially powerful for pregnant women. It helps boost blood circulation, relieves nausea from morning sickness and can help keep blood-glucose levels in check.
8. Start a journaling ritual. If you don’t already have a journaling routine, start one during your pregnancy. The nine-plus months leading up to the arrival of your baby can be overwhelming, and this ritual can help you acknowledge and process whatever you may be feeling. It’s also a great strategy for better understanding how your diet, daily activities and skin routine affect your health. By documenting your patterns, you can develop a system that works best for you and your body.
9. Maintain your healthy habits as much as possible. The easiest thing to do while pregnant is to maintain the healthy habits you already have. The old adage about eating for two may sound great, but your body does not need double the calories. Guidelines vary, so talk to your health care provider about what they recommend for you during each trimester. If you’re used to a workout schedule, try and keep it, even if you need to adjust the specific exercises. And most importantly, always listen to your body; it’s your most powerful guide!
Your body has done some amazing things over the past few months, more than anything, it has created and give birth to a tiny human! As your baby grew, your body cleverly accommodated it but for many, even most women, the abdominal muscles will have accepted some degree of separation to allow for your growing bump. This is totally normal and with the right approach and the right exercises, these muscles will find their way back together.
Let’s start with breathing! For a lot of post natal mums, the art of breathing and engaging the core muscles correctly requires some reminding and retraining. It is hugely important to restore good breathing techniques in order to form a foundation for which to grow on. There are a number of disciplines of exercise that rely on correct and proper breathing techniques and this is by no means just about fueling the body with oxygen, it is actually to make sure that you can properly connect with the core muscles as day to day movement relies on correct core engagement. By starting with a good breathing technique, you will lay the foundations for a stronger core.
How to Breathe Correctly
Start by lying on your back with one hand on your tummy and the other hand on the side of your ribcage
Breathe deeply into your tummy and into the side of the ribcage feeling your tummy rise and your ribcage expand
As you breathe out, you should feel your tummy relax
Once you have mastered this and you are sure you are activating your pelvic floor muscles you can move onto movement based exercises below.
Hip Bridges: Aim to do 2 sets of 12 reps
Lying on your back bend your knees so that your feet are flat on the floor
Raise the hips off the floor squeezing your glutes (bum) and activating your pelvic floor muscles
Hold at the top for a few seconds then relax back down to neutral position
Squats: Aim to do 2 sets of 12 reps
Start with your feet hip width apart
Breathe in as you sit back into the squat as if to sit onto a chair
Keep a neutral back throughout with weight evenly distributed through your heels
Squeeze your bum to stand back upright to starting position
Half Press Ups: Aim to do 2 sets of 8 reps
Start on your knees with your hands under your shoulders
Knees, hips and shoulders should all be aligned
Breathe in as you bend your elbows wide and lower the chest to the floor
Keep your head aligned with your spine
Breathe out as you push yourself back to the starting position
Remember only even do as much as you feel you can do, listen to your body and ease into it.
Checking your tummy gap (Diastasis Recti): Understanding your own tummy gap, core and pelvic floor activation levels is key to fully restoring your postpartum strength and fitness. Remember that everyone is unique and everyone’s starting point is personal. For more physiotherapist led core series including Diastasis check and scar massage check out CariFit.
I have been helping new moms get back into exercise for over a decade. Dubbed the "baby man" after carrying the babies for moms whilst they exercised, I saw that by merging babywearing and fitness, we could remove the barriers to exercise and I launched CARiFiT 6 years ago!
