online postpartum and diastasi recti recovery program
Strongmama Postnatal
Regenerate properly with the Strongmama Postnatal training program.
Stay fit and strong after childbirth.
“When will my tummy start to shrink?”
“When will I finally have time to exercise ?”
“When will I feel like I own my body again?”
“How should I move after giving birth?”
If you’ve been asking yourself these questions, this program is for you.
Welcome to the Strongmama Postnatal program, which will give you complete help with your postnatal recovery.
Whether you gave birth just a few days ago or years ago, Strongmama Postnatal will help you to feel good in your body again, get rid of waist pain, incontinence, get your abdominal muscles working properly, and be able to carry your baby.
Your instructor: Dorka
Why Choose Strongmama?
The strongmama postnatal program:
– will be there to help you from the first minute after giving birth.
– It effectively and thoroughly restores the function of your pelvic floor and diastasis recti
– Includes short (15-30min) workouts
– Includes real-time videos so you don’t waste time coordinating spreadsheets and videos.
– Educational videos help you understand what you’re doing and why
– Bonus videos to maximise the impact of the programme
– You can start a few days after giving birth or even years later
– It will also help you after a caesarean section (how to get out of bed, post-operative gymnastics, basic scar massage, scar mobilization session)
Hi I’m Dorottya Soós-Gáll, pre- and postnatal trainer, mother of two.
After the birth of my second child, I realized that it is very difficult to find time for training, even though it is my profession.
Every time I started to move I only got as far as the warm-up, because either my baby or my toddler needed me.
I had to drastically change my perspective and started to incorporate shorter (15-30min) movements into my life instead of the 1-1.5 hour workouts I had been doing.
I know exactly how difficult it is to find time to move with a baby.
You’re sleepless, you’re constantly on standby, you don’t have time to research what you should be doing and how you should be doing it.
Program Structure:
A 3-phase complex postnatal exercise program (language: hungarian)
Phase 0: Postnatal period:
– How to get up after caesarean section/delivery
– How to move through the postnatal hours in the hospital
– Breathing and core activation exercises to do in the first weeks of postpartum
– Mobility session in the first weeks of postpartum
Equipment needed: –
Phase 1: Regeneration
Phase 1 – Regeneration of the first weeks of pregnancy – 6 levels, 6 videos of open abdominal and gait muscle regeneration.
25-30 minute exercise sequences (you can do them in several parts)
Mobility and posture improvement, core activation and strengthening exercises.
5 minutes of isolated pelvic floor exercises at the end of each workout
Whenever you’ve given birth, build back the basics with this phase.
Equipment needed: small ball, long rubber band, chair/couch, mat
Phase 2: Return to exercise
4 training days per week (2 full body, 2 core days)
20-30 minute workouts (options for longer workouts)
Further recovery and strengthening of diastasis recti and pelvic floor
Learn basic movement patterns, improve posture, core workout
Equipment needed: small ball, long rubber band, chair/couch, mat, 1 small weight (3-6kg), 1 larger weight (5-10kg), 1 smaller weight for upper body exercises), mininband (optional)
use of dumbbells optional but recommended
Phase 3: Building a buletproof body
Phase of 4 training days per week (3 full body, 1 core)
35-40 minute workouts
Further strengthening of the abdominals and pelvic floor
Strengthen core movements, improve posture
Focus on gluteal work
Equipment needed: small ball, long rubber band, chair/couch, mat, 1 small weight (3-6kg), 1 larger weight (5-10kg), 1 smaller for upper body exercises), mini-band
use of dumbbells optional but recommended
Extra contents
Educational videos: (which you can watch/read while breastfeeding, in parallel with the programme):
Learning proper breathing technique (video)
How to learn proper breathing habits (video)
Breastfeeding and exercise
Getting walking back into your life
Cardio recommendations after childbirth
Am I ready to run? – test
Bonus videos:
– Diastasis Recti self-exam
– Basic Scar Massage
– Scar mobility exercise
– Pelvic floor relaxation exercise
-Daily mobility session with baby (from phase 1)
– Training with baby (from phase 2-3)
– Daily pelvic floor exercises
Bonus videos are constantly being added
Strongmama Postnatal - Basic Recovery
I recommend this program if you don't plan to train with weights/run or if you want to train with a coach in person, but would like to do a basic recovery first.-
Phase 0 : postpartum early days (4 videos)
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Phase 1: Regeneration (6 videos)
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2 recovery core workouts - you can do them alongside your own sport
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Educational material (breathing, pelvic floor knowledge, breastfeeding & training, nutrition etc.)
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Bonus videos (diastasis recti self-exam, basic scar massage, Tension pelvic floor relaxation, daily mobilization with baby, daily pelvic floor exercises)
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Closed facebook group membership
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Coaching support via email
Strongmama Postnatal - complex regeneration
I recommend this program if you want to strengthen your body for gym/functional training, if you want to run, if you want to do more intense sports.-
Phase 0: Postpartum early weeks (4 videos)
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Phase 1: Regeneration (6 training videos)
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Phase 2: - Return to training phase (4 training days - 4 weeks)
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Phase 3: Building a confident body ( 4 training days - 4 weeks)
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Training materials (breathing technique, pelvic floor awareness, how to get your pelvic floor activated again, diastatis recti awareness, breastfeeding and training nutrition recommendations for breastfeeding,Am I ready to run? test)
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Bonus videos (open abdominis self-exam, basic scar massage, Tension pelvic floor relaxation exercise, daily mobilization with baby, daily pelvic floor exercise, exercises to do with baby)
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Closed Facebook group
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Coaching support via email
Testimonials
FAQs
You can start phase 0, the day after birth.
softball/pilates ball (a kids ball is fine)
rubber band (15 kg resistance recommended)
chair or sofa
Phase 2-3:
Everything , as in the first phase
+ dumbbells (1 larger&1 smaller - best version is an adjustable pair of hand dumbbells)
+ miniband (optional in phase 2)
Phase 0 and 1 diastasis recti recovery, rehabilitation workouts.
Phase 2: 2 full body mini workouts per week, 2 core workouts per week (diastasis recti rehab)
Phase 3, 3 full-body workouts per week (buttocks focus), 1 core workout per week (open abdominal gymnastics)
Phase 1: 20-30 minutes
Phase 2: max 30 minutes
Phase 3: max 45 min
If you prefer longer workouts, I can give you an alternative in phase 2-3.
After purchase on the website under your profile in the "MY ACCOUNT" menu - Registered Courses.
You can get the workouts on "real time" pre-recorded videos. So you start the video and I will guide and instruct you through.
If you don't have the option to watch a video, each workout comes with an exercise list so you can do the exercises individually.
The workout plan is yours forever, so you can do it even after the next delivery.
If you have not done proper postnatal recovery, then by all means!
Yes! The program is 100% breastfeeding friendly.
The program also includes a breastfeeding & training education section.
Yes, the programme includes specific content for caesarean birth: how to stand up after surgery, postoperative gymnastics, basic scar massage, scar mobilisation gymnastics.
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