Pre and Postnatal Collections
Safe, gentle workouts to support you during your pregnancy & beyond.
Nurturing Support from Conception to Birth and Beyond
Our pre and postnatal collections invite you to embrace the incredible journey of motherhood, providing support for both you and your little one at every stage of pregnancy and beyond. From conception to birth, our classes are designed to cater to the unique needs of mothers-to-be, both physical and emotional.
Stream on Essentrics TV
- 11 prenatal workouts
- 4 postnatal workouts
- C-section friendly workouts
- Standing, seated & chair/barre
- Length: 10-45 minutes
- Pace: Slow-Fast
Share The Workouts
with a mom-to-be or new mom
Prenatal Workouts
Suitable for all trimesters, our prenatal workouts focus on strengthening the deep core, back and glute muscles, supporting the pelvic floor, creating space in the body and relieving aches and pains. As your body undergoes the changes that come with carrying new life, it’s essential to keep moving, not only to stay in shape but also to maintain balance and adapt to your evolving center of gravity.
The benefits of movement are diverse: from easing discomfort to boosting energy and confidence, all while lowering the risk of complications throughout pregnancy, delivery and beyond. Your pregnant body is one-of-a-kind, so listen to its cues, relish the changes, and confidently stride into the joys of motherhood with our prenatal collection.
Postnatal Workouts
Of course, your journey doesn’t conclude with childbirth. Often referred to as the “4th trimester,” the months following delivery demand extra care and attention. This period can be particularly challenging for new mothers who find themselves navigating the profound changes that come with welcoming a new baby. Balancing the joys of motherhood with the need to recover and regain a sense of normalcy in your body can feel overwhelming.
Our postnatal collection is thoughtfully designed to provide gentle support during this crucial period, helping you adapt to your new role while nurturing your amazing, postpartum body.
The Benefits
- Improved circulation
- Deep core & pelvic floor strength
- Improved posture
- Stress release & relaxation
- Boosted energy
- Stability & balance
- A sense of space in the body
- Pain-relief
Pregnancy & Post-Partum FAQ
In most cases it is safe to exercise during pregnancy. However, it’s essential to consult your healthcare provider before starting or continuing any exercise routine.
Low-impact activities like Essentrics (or walking, swimming, and prenatal yoga!) are generally recommended. Always choose exercises that feel comfortable and listen to your body.
If you were active before pregnancy, it’s usually safe to continue and modify as needed. Starting a new routine may require consultation with your healthcare provider.
Daily Essentrics can help you feel energized, flexible, and balanced, supporting your overall well-being throughout your pregnancy journey. Aim to do about 3-4 workouts per week to experience the full benefits while listening to your body’s cues and moving within your comfort level.
To ensure safety during pregnancy, it’s important to follow these guidelines:
Avoid deep rotational exercises where the hips remain stable while the torso rotates. Exercises like Airplane, Seated Hip Stretch, and Seated Spine & Ribcage Stretch fall into this category. However, rotational exercises that allow the hips to move are considered safe.
Steer clear of deep lever stretches that pull on one arm, especially when pulling on the wrist. Instead, opt for stretches that involve holding both hands or elbows, as these are safer alternatives.
From the second trimester onwards, refrain from exercises performed while lying on your back (supine) or lying on your stomach (prone). This includes movements like Crunches, Baby Stretch, Figure 4, Hamstring Stretches, and Arching the Back.
Typically, wait for clearance from your healthcare provider, usually around 6 (childbirth) and 8 weeks (C-section). Our postnatal collection includes a selection of workouts designed specifically for C-section recovery.
Stop exercising and consult your healthcare provider if you experience dizziness, shortness of breath, chest pain, severe pelvic pain, or any unusual symptoms during or after exercise.
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