A lot of mothers suffer from physical ailments after pregnancy and labour (abdominal separation, back pains, urinary incontinence etc) that can affect their everyday life and mental wellbeing. During the years of coaching, we’ve seen that very often mommies remain with the changes and pains in their bodies, but no one should settle for a broked body! One’s quality of life can be enhanced prominently by getting rid of back problems, teeth grinding at night, as well as urinary and faecal incontinence.
We help you to get rid of abdominal separation and post baby belly, which were not there before pregnancy. We’ve gathered our knowledge together for this five-week online course, which is mainly designed for women who have given birth in the past 0-12 months (also through a c-section). However, in case you haven’t trained since giving birth, and you need to activate your pelvic floor and abdominal muscles, we’re here for you too!
This course will provide you information on how to get a feel of your pelvic floor muscles, deep abdominal muscles and how to energize your whole body. During this course, you’ll learn which exercises are safe to do after pregnancy as we go through these exercises in a structured and progressive way.We’ll be building a strong basis to your core which is crucial before moving into more challenging sports and training in the future. The goal of this course is to rehabilitate and strengthen your body in a safe and gentle way, and to gain support in your core after giving birth.
In this course we’ll approach abdominal and pelvic floor muscles with safe and gentle training that a woman’s fragile postpartum body can handle. The course is also designed to give you energy, as your newborn takes a lot of your attention and concentration.
The course is ideal for busy moms, but will be useful for everyone, busy or not. The exercises are explained through both verbal and picture/video instructions, each exercise taking 10-15 minutes / day. No driving to the gym needed.
About a third of moms end up with diastasis recti a year after giving birth. To avoid and fix it, and to get a flat tummy, you’ll need to know what is safe to do in order not to harm your body. All exercises in this course are safe even though you’ve suffered from abdominal separation. The exercises are designed to fix diastasis recti. All exercises are also suitable after c-section.
You will receive simple exercise instructions every weekday.
In addition, you get to take part in a discussion group with your fellow course mates and you get to ask your questions, and a specialized pregnancy and maternity exercise coach will answer you.
With this course you’ll learn how to rehabilitate your body fast! Exercises won’t take more than 10-15min / day and they are doable wherever, and whenever you have time. This is by far the easiest way to get back in shape after pregnancy!
Safe and Strong – Online course for core training after pregnancy takes five weeks. You’ll receive a message from your coach every weekday, and she’ll gently guide you towards the stronger version of your core and yourself.
Examples of the course content below.
You’ll also care for your child in the best possible way by taking care of yourself and being a happy, physically and mentally well-balanced mother. This way, you will also be able to respond to your child’s needs in the best possible way.
During the course you will receive a new module, including training instructions, every day. Modules are located at an online platform. Where possible, visual and video instructions are included for all exercises (e.g. pelvic floor muscle exercises cannot be reproduced visually). In addition, each exercise includes a worded description.
“The online platform for this course is super easy to use. There’s a place to check off when you have completed the day’s lesson. The written and video instructions are very clear. In addition, the program emails you reminders of new lessons. You can easily review previous lessons as well. Course content is available for one month after it ends.”
Below you can see modules of the first week.
By clicking a thumbnail of a module, the module opens with current day’s instructions.
An example of exercise videos of the course.
Below each module there’s a discussion area, where it is possible to share thoughts with the whole group. Also, it’s possible to send comments and questions directly to the coach.
As a yoga teacher, my core is strong. It’s been 13 years since my last birth, yet I still suffer from some abdomen separation. I’ve long suspected my beloved planks were not helping. I appreciate the content of this course, as well as the emphasis on activation as well as relaxation. It’s amazing how these simple exercises are so powerful in rehabilitating a mother’s body.
Once you sign up for the course, you’ll gain access to the online platform with all the videos at your fingertips. Every weekday of the five-week course, you’ll get an email reminder that the next video is ready for you (but don’t worry if you miss a day or want to redo a day, as the videos are all waiting for you.) You can also mark each video as complete in your account, so that you know exactly where you left off. Each video is only 10-15 minutes of your day – Nordic Fit Mama understands that new moms are understandably pressed for time, tired, and can only give so much every day and this course is intended to help you, energize you, heal your abdominal muscles and respect your time as a new mama.
The best thing about this maternity course was to get all this information about this subject as I didn’t know enough of it beforehand. It’s very important to examine the separation of your abdominal muscles so that the rehabilitation will proceed well. To me the most important things were the exercises and the substantial advice. I could apply them to my own exercises at home. I believe that the information and exercises I learned during this course affected my rehabilitation in a positive way.