Online training after childbirth: an 8-week program

The program is for you if:

• at least 6–8 weeks passed after a natural birth, or 8–10 weeks after a C-section, and your doctor said you can exercise;
• you want to get back core strength, good posture and energy, not only "lose the weight";
• you don't know which exercises are OK now and which are better to do later;
• you can't go to a gym, and training with videos feels risky because nobody tells you if you do it right.

I have worked with women after childbirth since 2022. Many of my clients live in Europe, Japan and the US, and online is how they can train with a coach without leaving home.

After a C-section the program is the same, but the first weeks are softer. We spend more time on breathing and exercises lying down, you learn to get up through the side, and we don't load the front of the belly. I always follow how you feel, not the calendar.

If your doctor found diastasis, you can still do the program, with their clearance. Then I choose the exercises even more carefully:

• crunches, straight leg raises, "bicycle" and long planks wait for later;
• we start with breathing and the deep belly muscles;
• I watch that the belly doesn't make a "dome" or push out when you work;
• we make it harder only when your technique is good.

I don't promise to "fix diastasis" or a "flat belly in a week". Your doctor checks the diastasis. My job is training that teaches your core muscles to work in the right way.

Usually we start with breathing, where on the exhale you gently pull the lower belly in. Then heel slides lying on your back, glute bridges with an exhale on the way up, and bird dog on hands and knees. These exercises look easy, but the technique must be exact, so in the first sessions you learn to feel how your core works.

Every session is 40 minutes on video, in the app you like: Google Meet, Teams, Telegram or WhatsApp. We put the camera so I see your whole body and can correct the technique.

The schedule is flexible. After a bad night you can move a session if you tell me at least 12 hours before. Between sessions you do short home exercises for 10–15 minutes and can ask me questions in the chat.

You need a mat, a chair and a small fitness band.

A normal session: 5–7 minutes of warm-up and mobility for the back and shoulders, 3 minutes of breathing, 20–25 minutes of main work for the core, glutes and back, and 5 minutes of stretching for the chest and hips. Your baby can lie next to you on the mat. If we need a break, we take it.

In 8 weeks we work towards this:

• you know how to breathe and use your core in exercise and in daily life;
• your back feels better, and it is easier to carry the baby, bend down and lift the pram;
• you have strength and energy for the day again;
• you know which exercises you can continue alone and which to leave for later.

The shape of the belly depends not only on muscles. Weight, sleep, food and time are also important. So the honest result is a strong core and good posture. I can't promise "like before pregnancy" by a certain date.

To see the progress, we do the same test exercises at the start and at the end: how many reps you can do with good technique, if the belly stays flat, how well the core works when you stand.

We start only after your doctor says you can exercise. During the program, please talk to your doctor if you notice:

• pain in the lower belly or near the scar;
• a heavy feeling or pressure low in the pelvis;
• a little urine when you exercise;
• more bleeding or discharge after training.

In these cases we take a break from the sessions.

Two options with the same stages, only the number of sessions is different:

• €600: 8 weeks, 2 sessions a week of 40 minutes (16 sessions);
• €900: 8 weeks, 3 sessions a week of 40 minutes (24 sessions), so you practise more with me.

Not sure which one to choose? Start with a first session. I will see how your core works, and we choose the format together. All prices are on the Prices page.