HOW IT WORKS
Our postpartum personal trainer will meet with you to assess your current fitness level, get your medical history, and find out about your fitness goals post pregnancy. This is the perfect time to discus any concerns you might have as well.
Next, your post pregnancy personal trainer will take all the information they gathered and create a fitness plan and schedule for you based on your goals and concerns, and based on your schedule.
Your postnatal fitness specialist will work with you on improving your health and strength. They will be there every step of the way to encourage you and ensure that you're working out safely.
THAT mEANS YOU CAN:
Ease back into working out at a pace that's right for your recovery
Encourage better sleep patterns to help give you the energy you need
Learn how to safely strengthen your core and pelvic floor
Help improve overall well-being and mental health by taking time for yourself
Explore OTHEr SERVICES
Prenatal Personal Trainer in Washington, D.C.
Work with an experienced prenatal personal trainer. Thesis can help you safely get and stay healthy during your pregnancy.
Certified Nutrition Coach in Washington, D.C.
Develop and maintain healthy eating habits through personalized guidance, education, and support.
Stretch & Mobility Training in Washington, D.C.
Enhance your range of motion, flexibility, and overall mobility with the assistance of a trained professional and a customized stretching and mobility plan.
Frequently Asked Questions
Postpartum personal training is a specialized fitness program designed to support post-pregnancy wellness for new moms who want to safely regain their pre-pregnancy physical shape and health after childbirth, while taking into consideration factors such as the type of delivery, level of fitness before and during pregnancy, and their recovery period. We customize plans to meet the individual needs of each new mom.
Our postpartum personal trainer will evaluate your current physical condition using our state-of-the-art diagnostic equipment. Our postpartum workout plans at Thesis target specific muscle groups affected by pregnancy and childbirth, such as the pelvic floor, core, arms, and legs. Your plan may also include stretching, cardiovascular exercises and resistance training to help improve your strength and endurance. We gradually ease the new mother into more intense workouts over time.
Postpartum personal training is focused on recovery and regaining overall health after delivery while prenatal personal training helps pregnant women gain strength, mobility and the stamina to prepare for labor and delivery.
It's best to consult with your healthcare provider before starting any postpartum gym workout regimen. Generally, it is safe to start light exercise and postpartum-specific exercises 4-6 weeks after a vaginal delivery or 6-8 weeks after a cesarean delivery, depending on your individual recovery. Start with low-impact exercises and gradually increase the intensity and duration of your workouts over time. When your body feels strong enough for normal physical activity, body strength training can resume. Listen to your body and don’t push yourself too hard too fast. Be mindful of your pelvic floor muscles and engage them throughout your workout to avoid injury or pelvic floor dysfunction.
When working with a post pregnancy trainer, the focus is on recovery while helping new mothers recover from childbirth. Trainers provide a safe, gradual exercise plan that will help mothers regain strength, mobility, balance, and coordination after pregnancy and childbirth. New mothers often feel overwhelmed after delivery and our trainers at Thesis offer emotional support. Postpartum recovery will generally take between 5-8 weeks. Before beginning any postpartum exercise routine, it's best to discuss the specifics with your doctor or healthcare professional.
If you are feeling overwhelmed or unsure about how to safely and effectively resume exercise after giving birth, our postnatal fitness specialist can help you develop a personalized workout plan to meet your fitness goals. They can help educate and support you about core strength, pelvic floor health, and regaining abdominal strength. Guidance from our postpartum personal trainer can help keep you accountable when you are struggling with motivation or consistency. If you had a complicated pregnancy or delivery or have specific medical conditions, you should be working with a postnatal fitness coach to ensure your safety.
Experienced certified postnatal personal trainers provide personalized attention and provide a comprehensive approach to postnatal wellness for postpartum moms. Postnatal personal trainers can recommend exercises after a mother’s body has undergone changes after giving birth. They understand issues like pelvic floor dysfunction, postpartum depression and the physiological changes associated with pregnancy and childbirth, including post-birth recovery, and nutrition.
Working with a postnatal fitness specialist can offer numerous benefits for new moms, including:
- Customized exercise plans: A specialist can design an exercise plan specifically for you, targeted to meet your fitness needs and goals.
- Safe and effective workouts: A specialist can show you safe and effective exercises and movements for your postpartum body, and can help you avoid exercises that may cause harm or injury.
- Expert knowledge and experience: A specialist has extensive knowledge and experience working with postpartum mothers, and can offer advice about common postpartum concerns.
- Positive impact on mental health: Exercise has a positive impact on mental health, reducing symptoms of postpartum depression and anxiety. It can help you feel more confident and empowered in your postpartum body.
- Professional guidance and support: A specialist can provide ongoing support and guidance, to help you stay motivated and on track so you can meet your fitness goals.
Exercise during postpartum recovery should be started slowly and gradually increase in intensity. Kegel exercises target pelvic floor muscles which can weaken during pregnancy and childbirth. Walking, a low impact exercise, can improve your cardiovascular health, while strengthening leg muscles and increasing your endurance. Yoga can improve your flexibility, reduce stress while promoting overall whole-body wellness. Pilates strengthens core muscles. Strength training boosts metabolism, increases muscle mass and improves bone density.
We generally recommend 2-3 times per week but the frequency of sessions will depend on the mother's availability, budget, and fitness goals. It is important to listen to the advice of a medical professional who can assess the mother's physical condition and advise on the appropriate level of exercise.
Generally, we recommend that new mothers wait at least 6 weeks after giving birth before starting any exercise program. After this period, a postnatal personal trainer can work with the mother to create a safe and effective exercise program. We generally recommend 4-6 months.
Our customized postpartum personal training sessions last for 60 mins.
Thesis offers distinct postpartum nutrition coaching services to provide guidance and support for new mothers after childbirth. Our program is planned to help mothers maintain a nutrient-rich diet, which is essential for their wellbeing and that of their newborn. Our coaching emphasizes the importance of proper nutrition and its countless health benefits, including reducing the risk of postpartum complications and fostering a healthy postpartum recovery. as well as proper nutrition for breastfeeding.
Achieving the best possible level of fitness requires stretching and mobility. Our highly-skilled postpartum trainers will create a plan personalized for you, aimed at improving your strength, flexibility, mobility, and range of movement. We will collaborate with you to safely guide your postpartum recovery by teaching you proper stretching and movement techniques.