Postpartum Fitness Programs


MamasteFit Cesarean Specific Recovery Exercise Program
125.00

Our 4-Week Cesarean Specific Recovery Exercise Program incorporates neuromuscular reconnection of the anterior oblique sling, the obliques, and adductors. The program focuses on cesarean specific recovery techniques which have been tested by our own postpartum C-section clients and refined by our coaching staff to optimize results. These exercises focus on recreating a connection between the upper and lower body.

This program can continue with our 16-week Postpartum Return to Fitness, but this is only the first four weeks that focus specifically on cesarean recovery.

The program includes:

  • Core Stabilization Training

  • Balance Training

  • Return to Dynamic Movement (Running, Jumping)

  • Strength Training

  • Cardio Training

This program requires general gym equipment such as dumbbells and resistance bands, but can be completed at home by substituting equipment as necessary.

This program is appropriate for mothers who are at least 6-weeks postpartum and cleared by their medical provider. In addition, this program is not a replacement for seeking rehabilitative care from a physical therapist or medical provider.

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MamasteFit 16-Week: Cesarean Specific Recovery Exercise Program
250.00

Our 16-Week Cesarean Specific Recovery Exercise Program incorporates neuromuscular reconnection of the anterior oblique sling, the obliques, and adductors. The first 4-weeks of the program focus on cesarean specific recovery techniques which have been tested by our own postpartum C-section clients and refined by our coaching staff to optimize results. These exercises focus on recreating a connection between the upper and lower body.

At week 5, our C-section clients enter into our Postpartum Return to Fitness Program. This programming phase focuses on muscular endurance reps (8-12) in 2-4 sets, pairing strength and stability exercises together to emphasis the focus on stabilization.

The program includes:

  • Core Stabilization Training

  • Balance Training

  • Return to Dynamic Movement (Running, Jumping)

  • Strength Training

  • Cardio Training

This program requires general gym equipment such as dumbbells and resistance bands, but can be completed at home by substituting equipment as necessary.

This program is appropriate for mothers who are at least 6-weeks postpartum and cleared by their medical provider. In addition, this program is not a replacement for seeking rehabilitative care from a physical therapist or medical provider.

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MamasteFit: 16-Week Postpartum Return to Running
150.00

Many mamas are eager to return to running or working out after having a baby, but feel overwhelmed with what to do or not do, how to progress or regress, and knowing how to listen to their body during such a vulnerable time.  You've got enough on your plate, let us help you with returning to fitness.

MamasteFit's Postpartum Return to Running Program is designed to help you return to running safely!  This 16-week program includes 4 training sessions per week that can be completed at your own pace! 

Running is a high-impact, dynamic activity, and requires more than just a pair of sneakers to return to safely.  Let us help you prepare your body to return to the pavement through an intentional recovery that incorporates strength training, plyometric, and a methodical process to return to running.

Each session includes: warm up, strength session, plyometric drills, and a running/conditioning workout.  Every session can be broken up into two segments as needed, and babywearing options are available for each movement.  Training sessions can be done at home with minimal equipment or in a local gym.

Required Equipment: 

  • Resistance Bands or Therabands

  • Mini Resistance Bands

  • Dumbbells or Kettlebells (would recommend a light (between 3-5#), medium (between 8-12#), and heavy set (between 15-35#))

  • Stroller (if running with your baby)

  • Baby Carrier (if babywearing)

This program is appropriate for mamas who are at least 6-weeks postpartum and cleared by their medical provider.

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