Stay Strong & Fit During Your Pregnancy
Safe, expertly guided, and functional.
Small-group training on Fridays at 13:00 for pregnant women, focused on strength, breathing, pelvic-floor health, and recovery.
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Why this Training Works?
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Safe & evidence-based design – Exercises adapted per trimester or postpartum phase.
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Small groups – Personal attention in a calm, focused environment.
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Breath, pelvic floor & core coordination focus – Essential for pregnancy and recovery.
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Variety & progression – Strength, stability, mobility, and low-impact conditioning.
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Experienced pre- and postnatal coaches – Safe guidance, including for diastasis recti or pelvic-floor concerns.
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Who Is This Training For?
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Pregnant women in any trimester
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(New) mothers from 6 weeks postpartum
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Women who want to continue training safely
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Athletes who want guidance with pelvic floor, core, or recovery
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What Can You Expect?
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Check-in & functional warm-up
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Breath & core activation
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Strength and stability training
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Low-impact cardio
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Cool-down & mobility
Frequently Asked Questions About Training During Pregnancy & Postpartum Recovery
Who is this pregnancy training for?
This small-group training is designed for pregnant women in any trimester who want to continue training safely and responsibly during pregnancy. New mothers who want to focus on structured postpartum recovery are also welcome.
When can I start postpartum training after giving birth?
You can usually begin postpartum training from 6 weeks after delivery, provided your body feels ready. If you’ve had a C-section or are unsure, we recommend first visiting a pelvic-floor physiotherapist.
I’ve never done strength training before — can I join?
Yes. Our pregnancy strength training is suitable for both beginners and experienced athletes. Each session includes regressions and progressions so everyone can train safely at her own level.
Is it safe to train if I have diastasis recti or pelvic-floor issues?
Yes. In our pre- and postnatal training we prioritise breathing, pressure management, core activation, and pelvic-floor training. Exercises are modified to support recovery and avoid aggravating symptoms.
I’m in my third trimester — won’t the training be too intense?
No. We adjust volume, load, and exercise selection to your trimester and energy level. You’ll stay strong and active without feeling overtaxed.
What does a pregnancy workout look like?
You can expect functional strength training, controlled low-impact intervals, and mobility work. Every session includes clear coaching on alignment, breathing, and pelvic-floor engagement.
What should I bring to class?
Wear comfortable training clothes, a supportive sports bra, and bring a water bottle. Let the coach know how you’re feeling before class so we can tailor the session to you.
Can I train if I’m tired or having an “off” day?
Yes. Energy levels fluctuate during pregnancy and postpartum recovery. We adjust intensity and movements each session. Your coach will always help you choose the right option for that day.
Ready to Train Safely During Pregnancy or Recover Strong Postpartum in Amsterdam?
Book a trial session with 50% discount and discover how our small-group training supports you — or purchase your 10-class pass below.
