Pregnancy and Postpartum Training
Everything in one app - for your convenience
On Your Terms!
Mammaträning is the only app you'll need for training during and after pregnancy. Our app gives you smart, fun and varied training in the convenience of your own phone. Here, training is gentle when you need it to be, and challenging when you want it to be.
Find Your Program
Pregnancy and postpartum training has never been easier! Our physiotherapists and personal trainers have put together different training programs to follow week by week. With a coach on screen or on your own. During or after pregnancy. With or without equipment!
Fun, strengthening and safe exercise - all adapted to the pregnant body and what it needs!
Where "New Mama" left off, "Strong Mama" picks up - a continuation program for those who want to further strengthen their bodies!
Three core programs of varying difficulty that take you from building a strong foundation - to really tough abdominal workouts!
Are you one of the 70% who suffer from pelvic pain during pregnancy? Our physiotherapists have put together their best workouts for you!
Is the App for Me?
Find out how the app works for your circumstances
Pregnant
Exercising while pregnant is good for you both physically and mentally, and indeed for the baby in your belly - but many people are afraid of doing it 'wrong'!
We offer over 1200 workouts at different levels for pregnant women, but also training programs to follow week-by-week.
Everything is created by women's health physiotherapists, so you're in safe hands!
Pelvic Floor Issues
Feeling of heaviness or bulging in your genital area? Chafing or difficulty emptying your bladder and bowels? You are not alone!
Whether you are bothered by prolapse or bulging vaginal walls, exercise is an important part of treatment. The stronger your body is, the less strain is put on the pelvic floor area.
We pay extra attention to the pelvic floor in the lower levels of our level system, but also in the New mama program.
Beginners
We love to lower the threshold for training - everyone is welcome here!
Each session contains videos of all the exercises, and in our exercise bank you find descriptions of all the movements step-by-step.
In addition, we have video-coached programs where you can follow the coach's instructions!
Caesarean Section
Our physiotherapists will give you all the guidance you need after delivery - from how to get out of bed to what movements are okay to perform during the restriction period.
In the beginning, the focus is on healing and recovery, and then building back strength and function throughout the body!
Pelvic Pain
Pelvic pain is common both during and after pregnancy. But did you know that gentle strengthening exercises can often ease the pain?
In our gentlest pregnancy and postpartum levels, our physiotherapists have selected exercises that take extra care of the pelvis. We have also incorporated this into The Pregnancy Program and both versions of New Mama. And if you want to work even more to reduce the pain, there is our special program Bye, Pelvic Pain!
Diastasis Recti
During pregnancy, our abdominal muscles move further apart to make room for the growing uterus and baby. The connective tissue between the abdominal muscles stretches out, and after pregnancy the abdominal muscle separation may be greater than before.
Regardless of if you have Diastasis Recti or not, we want core training to be challenging AND controlled. The training program Core 1.0 takes this into account, and shows a great way to build a strong core!
Vaginal Delivery
After a vaginal birth, it is important to take into account a temporarily weakened pelvic floor and possible vaginal tears.
Our physiotherapists show you step-by-step how to strengthen your body in a pelvic floor-friendly way, making it ready for more strain later on.
Experienced
Running goddess, Crossfit queen or the gym's busiest member? You're in for a treat!
If you are used to challenging exercise, you will be able to continue with it in the app Mammaträning.
As a pregnant woman, we'll help you make adjustments if and when you need them. After giving birth, we'll show you the way from the gentle start, until you're back to the level of exercise you want.
Baby in Carrier
Mammaträning's coaches have also had babies who wanted to be glued to the body, which is why we created the Baby in Carrier training program.
Whether you're carrying your little one in a sling or a carrier, we have 12 sessions packaged as a program where all exercises are suitable with a baby on board!
The best workout app for preggos and moms!
Here's how Mammaträning works
Shuffle Workout
Quick access to a variety of workouts
Instead of letting decision anxiety eat up precious workout time, the app will give you your workout of the day. Just set how much time you have and if you have any equipment available, and we'll serve you a workout whether you're at home in the living room or at the gym.
Training Programs
Specific plans to follow week-by-week
With a coach on screen or on your own. During or after pregnancy. With or without equipment. Mammaträning's physiotherapists and personal trainers have put together different training programs to follow week by week!
Choose your level
TAILORED TO YOUR NEEDS
Our unique level system extends from early pregnancy until late postpartum where you may be sufficiently recovered from childbirth to exercise freely.
By selecting your level, you will only get workouts that suit you. Is the level getting too easy or difficult? Change the level with the push of a button.
Exercise bank
YOUR TRAINER IN YOUR PHONE
Not sure how to do a certain movement? In the exercise bank you will find videos and detailed descriptions for all exercises!
We show you step-by-step how to complete over 500 exercises. Perhaps you'll find a new favorite, or venture into something you've never done before?
Filter workouts
Sort by preference
You can easily filter your workouts by selecting the desired duration, focus area and the equipment you have available. Long band workout in the living room or gym workout for 45 minutes? We've got you covered.
Articles
knowledge is power
During and after pregnancy, many questions arise. We try to answer them all in our articles.
Choose Your Membership
Start a subscription to access all content in the app.
How it Works
Start your subscription
Choose your subscription option and create an account
Download the app
Download Mammaträning to your phone and log in with the same email
Done!
Choose your level and start your training!
Frequently Asked Questions
Learn more about how the app works, what's included in your membership and what features you can't miss!
How do I start my training with the app?
To get access to all our workouts, articles and great training programs, you need to create an account and start a subscription!
Then you download the app via App Store or Google Play - and you're ready to go! Choose whether you want to follow a training program or shuffle a session according to the day's conditions. Do you want guidance? Email us at support@mammatraning.com!
How much does a membership cost?
Can I pay with my wellness allowance?
If your workplace is linked to the wellness portals Epassi or Wellnet you make the purchase directly through their platforms. Search for Mammaträning (geographical area: Stockholm) and make the purchase. The activation code you receive is easily filled in under "membership" in the app.
If you submit your receipt to your employer, you can start a subscription directly via our website. After the trial period, you can retrieve your receipt via your profile in the app. Click on "receipts" and the document will be sent directly to your email address!
I'm a C-section mama, will the app work for me?
Absolutely! The first 6–8 weeks after a C-section are called the restriction period and are intended to allow the surgical area to heal as well as possible. During this time, it is important not to lift more than your baby's weight and to avoid large, vigorous movements.
But – you are welcome to exercise! Gentle bodyweight exercises and light training with resistance bands can even promote healing. To make it easy for you, our physiotherapists have put together an eight-week program New Mom, with exercises that are safe throughout the entire restriction period.
Once the restriction period is over, it's a matter of gradually getting your body used to more and heavier movements. The program will guide you through this process. Stronger Mom will guide you safely onwards.
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