online prenatal training program

Strongmama Prenatal

Stay active throughout your pregnancy and prepare physically for childbirth with the Strongmama workout program.

A training program that fits YOUR life and schedule

Welcome to the Strongmama program, which will support you from a positive test result to delivery, helping you to be a strong, fit, and balanced mom-to-be.

The Strongmama prenatal program:

✓ Flexible,

✓ Integrates into your life,

✓ Effective.

✓ Gentle but not underwhelming.

✓ Strong but not dangerously intense.

Provides continuous remote coaching support.

Your instructor: Dorka

Why Choose Strongmama?

Hello, I’m Dorottya Soós-Gáll, a pre- and postnatal trainer and mother of two.

I created a workout program that I would have needed during my pregnancies.

It provides support from the very first moment. It teaches proper breathing and exercise techniques, helps position the baby correctly, and prepares your body for childbirth.

The main part of the program allows for flexible adjustment of workout duration and intensity, so you can match the workout to your daily condition.

Program Structure:

Foundation Module: Whenever you start, the program begins with a foundation module. This part includes educational and practice videos. You will learn proper pelvic floor activation and relaxation, appropriate breathing techniques, and core activation.

1st Trimester:

Workouts that can be done after a positive test, before medical approval.
Resistance training after medical approval (approximately 8-13 weeks)
Pelvic floor exercises for the 1st trimester

2nd Trimester:

Weeks 14-21: 3 strength workouts per week
Weeks 22-27: 3 strength workouts per week
Light exercise for tough days
Pelvic floor exercises for the 2nd trimester

3rd Trimester:

Weeks 28-34: strength workoutsWeeks
35-41: light workouts
Fitball exercises for tough days or labor
Exercises to help the baby into the proper position (head-down position)
Hip-opening exercises (pelvic floor relaxation)

HUF 34,990

Foundation module (pelvic floor, breathing, core activation)
Flexibly adjustable, progressively intensifying resistance training program from weeks 14-41
Pelvic floor exercises for the 2nd trimester
Hip opening and pelvic floor relaxation for the 3rd trimester
Fitball exercises for use during labor
Exercises to help the baby into the head-down position
Printable workout tracking booklet
Closed Facebook group
Coaching support via email

HUF 39,990

Foundation module (pelvic floor, breathing, core activation)
Light exercises from positive test to medical approval
Flexibly adjustable, progressively intensifying resistance training program from weeks 8-41
Pelvic floor exercises for the 1st and 2nd trimesters
Hip opening and pelvic floor relaxation for the 3rd trimester
Fitball exercises for use during labor
Exercises to help the baby into the head-down position
Printable workout tracking booklet
Closed Facebook group
Coaching support via email

HUF 24,990

Foundation module (pelvic floor, breathing, core activation)
Flexibly adjustable, progressively intensifying resistance training program from weeks 28-41
Pelvic floor exercises for the 1st and 2nd trimesters
Hip opening and pelvic floor relaxation for the 3rd trimester
Fitball exercises for use during labor
Exercises to help the baby into the head-down position
Printable workout tracking booklet
Closed Facebook group
Coaching support via email

Testimonials

Dorka’s expertise and attention ensure that I am in good hands during pregnancy. She helps determine the appropriate intensity for me and is very kind and understanding. The best trainer life could have brought me.

Dorka accompanied both of my pregnancies with her workouts. Her program guarantees quality, safe, and effective training.

FAQs

When can I start the program?

You can start the program at any stage of your pregnancy. The main part of the program begins after medical approval, even in the first trimester. If you want to start earlier, the plan includes a very gentle exercise section that you can start right after a positive test.

What equipment will I need?

Essential:

Softball/Pilates ball (an inflatable beach ball will also work)
Resistance band (recommended resistance of 15 kg)
Miniband
Chair or sofa

Optional but recommended:

Dumbbells (adjustable dumbbells or one heavier (6-10kg) and one lighter (2-5kg) dumbbell/kettlebell)
Fitball

How long do I have access to the program?

You have lifetime access to the program, so you can use it during any future pregnancies as well.

What types of workouts are included?

The main part of the program includes full-body resistance workouts tailored to your current gestational week. Each exercise comes with a video guide where I demonstrate and explain the technique.

The program includes 3 workout days per week, which can be done in 25 or 45-minute versions.

The workout program progressively intensifies, so you will perform the same exercises for 4-6 weeks.

What types of workouts are included?

The main part of the program includes full-body resistance workouts tailored to your current gestational week. Each exercise comes with a video guide where I demonstrate and explain the technique.

The program includes 3 workout days per week, which can be done in 25 or 45-minute versions.

The workout program progressively intensifies, so you will perform the same exercises for 4-6 weeks.

How long are the workouts?

A full workout is 40-45 minutes, but if you have less time, you can just do the warm-up and the first block, which takes 25-30 minutes depending on the rest periods.

Supplementary videos are 5-10 minutes long.

Will I be following a workout plan or real-time videos?

The foundation module and trimester-specific supplementary videos are real-time (you start them and do them along with me). The main part of the workout program is provided in a table format, but each exercise comes with a video guide and explanation. It's best to perform the main part by paying attention to your body’s signals rather than the videos.

What is the difficulty level of the exercises?

Each exercise has a minimum of two, but up to four difficulty levels, so you can choose the version that suits your fitness level and available equipment.

This way, the program can be done by complete beginners or advanced users.

My baby is in the breech position, what should I do?

In the 3rd trimester, you will find a set of exercises that may help your baby turn into the head-down position.

Can I do the program if I have a high-risk pregnancy?

Only do the program at your own risk and with your doctor’s approval.

Absolute contraindications for the program:

Ruptured membranes (water breaking)
Vaginal bleeding
Placenta previa (placenta covering or reaching the cervix) after the 28th week
Toxemia
Shortened cervix (less than 25 mm)
Poor fetal growth
Triplet pregnancy
Uncontrolled diabetes
Severe hypertension

Relative contraindications:

Recurrent (habitual) miscarriage
Pregnancy-induced hypertension
History of preterm birth
Severe anemia
Twin pregnancy after the 28th week
Mild/moderate cardiovascular or respiratory disease

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