Welcome to your pregnancy program
This is your space to build strength, care for your pelvic floor and prepare your body for birth. Try to do the foundations every day (even if it's just a few minutes) and aim for one training video a day together with 30 minutes of walking. We're with you every step of the way, and always here if you need us.
Equipment you'll need:
WHAT MOMS OFTEN ASK US
Once your doctor or midwife has given you the go-ahead to exercise, you can start from week 16. If you are already past that point, you can join at any stage and pick up from where you are in your pregnancy.
Not at all. Each session offers different levels and options so you can adjust to what feels right for your body on any given day. You do not need any prior experience with exercise to follow along.
The program follows a natural progression that mirrors your pregnancy. In the earlier months the sessions are more active and strength-focused, and as you move toward your due date the focus gradually shifts to body connection, mobility and birth preparation. Your body leads, the program follows.
You will need a mat, a pilates ball and a pair of light weights between 1 and 2kg.
We are here for that. You can talk about it with Sandra during your initial 30min 1:1 session, or book additional sessions directly via our Sessions page and she will be happy to help.
Each video title includes the duration so you always know what you're signing up for before you press play. The times are rounded up to account for setup time, so you won't need to carve out any extra minutes before getting started.
Yes, you can return to these videos as many times as you like.
Absolutely. Here is our pregnancy WhatsApp community where you can ask questions, share your experience and connect with other moms.
We have got you covered. Start with our Postpartum Guide to help you navigate the first weeks, and when you feel ready, our Rebuild program will guide you through your recovery step by step.
Please email us directly at hello@withinfemalehealth.com or use our Contact Page to send us a message directly through our form if you experience any issues.