Training Programs
for pregnancy and the postpartum period
Our exercise programs are designed by our physical therapists to provide you with safe, adapted and effective workouts, whether you’re pregnant, a new mom, or ready to build on your strength after pregnancy.
All training programs are included in your subscription, so you can choose and switch programs based on your needs - at no extra cost.
Our workout programs are designed by physical therapists—perfect for those who are pregnant, new moms, or ready to build on their strength after pregnancy.
All workout programs are included in your subscription at no extra cost.
Safe pregnancy exercise, week by week
The perfect workout program for pregnant women! Fun, safe, and tailored workouts that strengthen your body and prepare you for life with a baby.
Level
Easy
Length
6 weeks
Equipment
Dumbbell + long band
time
10-20 min
STEP 1
Exercise after childbirth with a focus on recovery
A supportive exercise program for the early postpartum period! Focused on recovery and a safe return to exercise, with separate programs for vaginal delivery and cesarean section.
Level
Easy
Length
8 weeks
Equipment
Light weight + long band
time
5-20 min
STEP 2
CONTINUATION WHERE WE LEVEL UP
Fun workouts to help you build strength and stability after your pregnancy. For those of you who are ready to take the next step after recovery and want to further strengthen your body postpartum.
Level
Moderate
Length
8 weeks
Equipment
Dumbbell
time
20-35 min
STEP 3
Ready for more? High-intensity Mammaträning
The third step in our postpartum series is for those of you who want to get even stronger after pregnancy. This workout program offers a delightful mix of invigorating and fun exercises with a focus on strength and progression.
Level
Tough
Length
8 weeks
Equipment
Dumbbell
time
30-60 min
Strengthening exercises for joint pain
Are you one of the 70% of women who experience pelvic pain during pregnancy? Our physical therapists have put together their best workouts for the final stretch, designed to strengthen and relieve your symptoms!
Level
Easy
Length
7 steps
Equipment
Dumbbell + mini band
time
5-15 min
Abdominal training after pregnancy
Knowing how to train your core after being pregnant is quite confusing. That's why our physiotherapists have created three core programs that take you from the most basic exercises - to really tough abdominal workouts!
Level
All
Length
6-18 weeks
Equipment
Body weight or dumbbell + long band
time
10-15 min
Running after pregnancy – increase gradually and safely
Everything you need to get started running after pregnancy. In seven steps, we'll take you from a gentle start that's easy on your pelvic floor to 30 minutes of sustained running!
Level
Moderate
Length
7 steps
Equipment
Body weight
time
30-50 min
Mammaträning with your baby
Is your baby attached to you 24/7? Then we KNOW you need this workout program where you exercise at home, together with your baby in a baby carrier or wrap. Convenient, safe, and tailored for new moms who carry, carry, and carry!
Level
Easy
Length
4 weeks
Equipment
Long band
time
15-20 min
Get back to the exercise you love after pregnancy
Have you been longing to step into the box again - but want to do it with security, control and a program adapted to the body after pregnancy? Then Back to the Box is for you!
The program focuses on stability, strength, and technique to help the body gradually get used to higher loads again.
Level
Moderate
Length
12 weeks
Equipment
Box equipment
time
25-40 min
Exercise program for back, neck, and shoulders postpartum
Your shoulders, neck, and upper back often take a beating when you’re carrying and feeding your baby—and pushing the stroller. “Back Rescue” is a short and effective exercise program that boosts circulation and builds strength!
Level
Easy
Length
3 weeks
Equipment
Long band
time
5-10 min
Build a sustainable exercise routine after pregnancy
Make exercise a natural part of your daily routine! This 12-week challenge gives you everything you need to establish and maintain an exercise routine. It’s the perfect next step in your mammaträning you’re looking to find structure and consistency as a parent of a young child.
Level
Moderate
Length
12 weeks
Equipment
Body weight
time
15-30 min
Ready to Try?
With Mammaträning, you get 7 days free trial when you start a subscription. Are you ready to try it out?