A mommy & me class focused on building strong cores, confidence, & community through functional movement and corrective exercise!

Postpartum Recovery® is for women in any stage of postpartum… Anytime after 10-days post vaginal birth or 4 weeks post-cesarean birth

This 6 week series involves progressions and gentle recovery movement patterns. We will focus on mind-body reconnection to the pelvic floor and core and functional and corrective exercise.

Pre-crawling babies are welcomed and encouraged to join you for class!

We like to say that your brain will sweat more than your body! In this class series, you will learn how to connect with your deep core muscular system and pelvic floor to structurally support your core and pelvic floor in the recovery phase. We work up every week to a full body strengthening and fitness program!

You will also learn about diastasis recti, pelvic floor dysfunction, urinary incontinence, pelvic organ prolapse and other common experiences in the postpartum period.

UPCOMING SESSIONS

SPRING 2025

Sundays - May 18 to June 22 3:00-4:30pm CDT

Complete prenatal Birth Ball prep clinic for any stage of pregnancy to learn how to use the ball in labor, strengthen the core & pelvic floor, and learn techniques for optimal positioning!

4th Trimester Fitness Method PREP 4 BIRTH™

Labor can be better.
Birth can be better.
Recovery can be better.
Come see how.

Are you looking for the best way to prepare for your birth?

Are you looking for a better birth experience than last time?

• Complete prenatal Birth Ball prep clinic to learn how to use the ball in the home, birth center, or hospital.
• Strengthen your core and pelvic floor. Statistics show lower rate of intervention!
• Learn effective, evidence based laboring down techniques.
• Designed for pregnant people in all trimesters of pregnancy.
• Classes are 3 hours. Available in-person and online (coming soon!)
• Eligible for FSA and HSA!

This 4th Trimester Fitness® Method clinic is a complete prenatal Birth Ball & Prep class for use in home birth, birth center birth, or hospital birth. You will learn exercises to strengthen your body during pregnancy, tools for optimal positioning and comfort during labor and birth, and even a few postpartum tips for baby soothing techniques.

Why Should I Take Prep4Birth™?

• Studies show that women who prepare for their labor and birth have a better experience, lower rates of intervention, and better outcomes.
• Learning how to use a birthing ball can be beneficial for relieving back pain, decreasing pelvic pressure, and it might even shorten labor.

YOU WILL NEED TO BRING:

• An inflated birth ball
• Scarf (one you already have at home will work, pashmina style works best or even a baby wrap)

Train for the "Marathon of Labor"  and the "Sport of Motherhood" with an innovative circuit training format combined with mommy movement patterns of push, pull, bend, extend, rotate, and balance. 

These movements will be combined with cardio fitness and yoga for relaxation and stretching.  During the class, you will use bodyweight exercises, kettle bells, resistance bands, stability balls, medicine balls, and free weights.  The exercises are designed to challenge all fitness levels while integrating the latest core, pelvic floor and breath training techniques. 

This class is taught in a small group setting to provide individualized strength cardiovascular training.  The class is for pregnant women and new mothers.

Babies are welcome and encouraged to attend classes with the moms.  This will ensure our moms can truly relax and enjoy achieving new fitness levels!

Days:   Weekly Tuesday & Thursday
Time:   10:00 - 11:15 am
Location:  Large exercise room at Prattville YMCA Fitness Center

Fee Per 4 Week Session:  Free for  Members / $75 Non-members

First class is by appointment and includes an assessment. You must contact the YMCA of Prattville to handle registration. 334.361.0268

Click here for the latest info on the YMCA Programs and Membership!

This 60-minute session will prepare your mind and body for the marathon of labor. Our innovative format combines traditional prenatal yoga with the latest core and breath training techniques. Mobility and labor training intervals are designed to mimic the effort needed for labor providing an opportunity to feel calm, confident, and strong.     

Recommended Equipment: Birth Ball, Small Pilates ball or small couch pillow, Theraband resistance band, Yoga Mat, Towel

Please Note:

• Online Pre-Registration is required
• Healthcare provider clearance is required to participate.
• Upon registration you will receive fitness clearance forms