Pregnancy and postpartum bring incredible changes to your body, and knowing what is safe, effective and beneficial can feel overwhelming — especially for first-time moms.
While this guide is not a full strength-training programme, it offers valuable movements, exercises, stretches, activation techniques, wellness tips and recipes to help you move with more confidence through your pre- and postnatal journey.
Inside you’ll find:
✓ Welcome Mama – Roche’s personal journey ✓ Prenatal wellness and body changes ✓ Safe exercise guidelines for every trimester ✓ Postnatal recovery and return to exercise ✓ Diastasis Recti education ✓ Pelvic floor awareness and activation ✓ Diaphragmatic breathing ✓ TVA awareness and activation ✓ Pre- and postnatal exercises with step-by-step instructions ✓ Nutrition guidance and healthy recipes
Whether you’re preparing for birth or rebuilding your strength afterwards, this guide is here to help you feel informed, supported and more confident in your changing body.
Created by Roche du Plessis, a certified Pre- and Postnatal Corrective Exercise Specialist and Nutrition Coach, this beautifully designed digital guide gives you practical, evidence-informed guidance to support your body before and after birth
Please consult your healthcare provider before beginning any exercise programme during pregnancy or postpartum.
Prenatal Exercise Fundamentals: Learn safe and effective exercises to stay fit and healthy during pregnancy, promoting strength, flexibility, and emotional well-being.
Postnatal Recovery: Understand the importance of recovery after childbirth and how to safely regain strength, improve fitness, and recover your body.
Core and Pelvic Floor Strengthening: Learn exercises that target the core and pelvic floor to promote better posture, reduce discomfort, and enhance postpartum recovery.
Breathing and Relaxation Techniques: Master relaxation and breathing techniques designed to help manage stress, improve sleep, and reduce anxiety during pregnancy and after childbirth.
Baby-Bonding Exercises: Discover how to incorporate your baby into postnatal exercises, fostering a stronger connection while staying active.
Emotional Well-being: Learn strategies to maintain your mental health and emotional well-being throughout your journey from pregnancy to postpartum.
