Pre- and postpartum
Staying active throughout your pregnancy is the #1 thing you can do for your physical and mental health. With the help of our coaches, you can continue working out confidently in our classes for as long as you feel comfortable. Once you’ve given birth, we’ll guide you through postpartum training to get your body safely back in business.
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Baby steps
As soon as you know you’re pregnant, we're available to help talk through your fitness goals and carefully guide you through each stage of your pregnancy. As a pregnant/postpartum athlete at Kracht, you’ll always have adjusted movements available to you in every class.
Personal Training
Personal Training
Once you feel ready to get going again after giving birth, we can create a custom postpartum training plan together. Most of our new mama athletes start with several personal training sessions to reconnect with their body and learn how to strengthen their pelvic floor and core before joining group classes again. Welcome back!
PT Pricing
Single 1-on-1 PT € 86 / 10 punchcard € 774
Single 2-on-1 PT € 64 (pp) / 10 punchcard € 576
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Want to meet us first?
Sign up for a free PT intake over (decaf) coffee or tea!
Small group classes
Our Small group pre- & postpartum training is a safe, supportive way to stay active through pregnancy and return to fitness after birth. In groups of up to ten women, our coaches tailor every session to your trimester or recovery stage, focusing on breath mechanics, pelvic floor and deep core coordination, smart strength and mobility, and low-impact conditioning, with clear modifications and intensity guidance throughout. We screen for common symptoms (including diastasis recti), adapt around C-section recovery or pelvic girdle pain, and progress you week by week so you feel strong, capable, and confident.​​
What to expect
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Small-group coaching (max. 10) for focused, safe, and encouraging training.
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Strength + cardio with extra attention to core, pelvic floor, breathing, and posture.
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Smart progressions tailored to your trimester or postpartum phase, with clear regressions when needed.
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Class flow: check-in → functional warm-up with breath/core activation → strength block → interval block → cool-down and mobility.
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Technique-first and scalable: we use talk test to keep intensity appropriate while still feeling challenged.
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Postpartum friendly: suitable from 6 weeks postpartum or after completing the Core Restore Course (and after clearance of the pelvic floor physio).
Days / times
We have free spots from January 2026 onwards on:
Mondays 11:30 am and 13:00 pm
Wednesdays 11:30 am and 16:00 pm
Fridays 13:00 pm​
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​We will contact you for scheduling your first session.
Pricing
Single class € 30 / 10 punchcard € 250, purchase here
FAQ
Who are these classes for?
Pregnant women in any trimester and new mothers who want safe, effective, and coached small-group training.
When can I join postpartum?
From 6 weeks postpartum or after finishing the Core Restore Course. We advise you to visit a pelvic floor physiotherapist first.
I’m new to strength training, can I join?
Absolutely. Every session includes regressions and progressions so all levels can train together safely.
Is this safe if I have diastasis recti or pelvic-floor concerns?
Yes. We prioritize breath, pressure management, and alignment, and we’ll modify movements to support healing and comfort.
I’m in my third trimester, will the class be too intense?
We scale volume, loading, and positions to your needs. You’ll train with purpose without feeling overtaxed.
What will the workouts look like?
Expect functional strength work, low-impact intervals, and mobility, all coached with clear cues for core and pelvic-floor engagement.
What should I bring?
Comfortable training clothes, a supportive sports bra, and a water bottle. Let the coach know how you’re feeling before class.
Can I still participate if I’m tired or having an “off” day?
Yes. We adjust intensity and movements each session, your coach will help you find the right option for that day.
Want to meet us first?
Sign up for a free introductory chat over (decaf) coffee or tea, we’d love to meet you! Send us an email at info@krachtamsterdam.nl to schedule your appointment.