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Primrose Postpartum

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POSTPARTUM exercise

Did you know that once you are postpartum, you are always considered postpartum?
Your body goes through many changes when you are pregnant; diastasis recti and pelvic floor issues are some of the conditions that women develop after birth. Jumping back into your old exercise routine after you get the green light to exercise may seem like the right decision, but you may find that things are different now; your core and pelvic floor may be vulnerable and need different exercises to improve functionality and strength.

The good news is it is possible to regain your strength and become even stronger than you were pre-pregnancy! 

We can help you get back to the activities you love by building a strong foundation for movement while progressing with the difficulty of each exercise until you can achieve your goals. Whether it’s jumping rope, running a 10K, or lifting heavy weights, we will work together to help you achieve those fitness goals. Whether you are 6 weeks postpartum or 16 years postpartum, you can always improve the function of your core and pelvic floor.

* Note: Personal Training during pregnancy is also available and can set you up for a smooth transition to the postpartum period. Please reach out for more information. 

Pregnancy & Postpartum Fitness Packages

$50/hour for a one-on-one personal training session
Package of 10 hours for $450
Schedule your Fitness consultation
"Any mom, no matter when you birthed your child, can benefit from Ingrid’s pre and post-natal fitness services! In fact, any woman can benefit from working with her. When I began my fitness program with Ingrid I was struggling with lower back pain and with my overall core strength. The program she created for me was low impact, but included muscle strengthening and building. Each exercise was intentional and focused on specific areas I had shared I wanted to focus on. Additionally, with having diastasis recti, I find myself having to be very cautious with exercises which can add unnecessary pressure to my abdominal wall. Ingrid helped me strengthen my core without incorporating any crunches, and often reminded me of the importance of breathing during an exercise. Ingrid also helped me correct my form and provided valuable feedback to make sure I did not aggravate an old neck injury. At the end of our sessions my body was sore in the best ways possible; more importantly, I was never in any pain. Ingrid focuses on making you feel strong and happy. Her own training in the field as well as her positive energy and noticeable passion for helping others is why I highly recommend her!"
- Alexis. thailand
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Frequently Asked Questions

It is when the two sides of the rectus (the 6-pack muscle in the front) no longer come together and are separated by more than a 2.5 finger widths. Click here for instructions on how to check for a diastasis. You may have an open diastasis, a diastasis around the navel, above the navel or below the navel.
While our goal is to get you back to the activities that you were passionate about before getting pregnant and giving birth, we must first look at the foundation of your core and pelvic floor. The wrong exercises or movement patterns can worsen diastasis, so it’s essential to start small and progress as you gain strength and functionality.
Exercises like sit-ups, bicycles, leg lifts, etc. may not be what your body needs. Those exercises create pressure and if you are not able to activate your inner core, or transverse abdominis (TA), it can lead to poor pressure management and can cause doming out of the diastasis, which makes the separation worse. Using different exercises to strengthen the pelvic floor and TA will improve the diastasis and help you progress to your fitness goals.
Do you need help with your postpartum journey, baby's sleep, or exercise & health?
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