Lesson plan

A general physical workout with a moderate and appropriate intensity tailored to your abilities, incorporating simple aerobic steps and full-body muscle training. The class does not include complex step combinations, and you can adjust the pace to suit yourself. All pregnant women, regardless of the stage of pregnancy, are welcome.

Prenatal exercise plays a crucial role in shaping a woman's pregnancy and childbirth experience. Even if you have never exercised before, pregnancy is the perfect time to take the first step on this journey under the guidance of experienced professionals.

We go through the delivery process - what happens and how a partner can support the delivering woman. What can and must be done to relieve the process and what is just happening without outer interruption. We discuss natural (massage, water) and medical ways (epidural, injections, laughing gas) of pain-relief. We will also talk about the newborn - what is happening during the first hours after birth, APGAR, first feeding etc.

In this lesson we talk about: changes in your body and in your emotions in the postpartum period; hygiene and the healing process; recovery tips in case you have sutures; sexual relations and contraception; symptoms that indicate a need to seek help.

Pelvic floor training is suitable for all women, regardless of age, who wish to strengthen their pelvic floor muscles and improve body awareness.

According to statistics, approximately one in three women experiences urinary incontinence or pelvic organ prolapse, which may be related to weakened pelvic floor muscles. These issues can affect both women who have given birth and those who have not, regardless of the type of delivery, including after a caesarean section.

During the class, we focus on exercises for the pelvic floor muscles, as well as the abdominal, back, thigh, and gluteal muscles, in various positions both standing and lying down. We also share practical tips for everyday life to help strengthen the pelvic floor and reduce symptoms. Exercises are performed using body weight, as well as balls and resistance bands, accompanied by music.

💚 Please wear comfortable clothing, bring a training towel, and come experience movement that supports your body, wellbeing and confidence!