In our Fit-Pregnant & Fit-Mom Training course, you can exercise from the start of your pregnancy until your due date, then resume as early as six weeks after giving birth when you're given an "ok" from your midwife or gynecologist to start physical activity.

• Intensity: ALL Levels
• What we offer: A challenging yet tailored workout led by English speaking trainers. We ensure the exercises match your level and explain the physical changes you're experiencing during pregnancy and after giving birth. Our sessions include enjoyable cardio routines, full-body workouts, and a special focus on strengthening your core and pelvic floor muscles. 
• Where to find us:
  • Nordend (Holzhausenpark), Sachsenhausen (Oppenheimer Platz)
• What to bring: For outdoor sessions, please bring your own yoga mat and various fitness bands. Don't forget to bring along something to drink and pack an exra large dose of motivation and excitment!!
• Baby: You can bring your baby to the course.

• Weightz stands for strength training with a focus on hypertrophy and/or maximum strength increase.

• Under the motto: Quality over quantity, we value a particularly clean technique as the basis for this.

• Please bring a towel and something to drink. We provide all equipment.

• This course is specifically designed to meet the needs of pregnant women and mothers.

• In our Mighty-Muscle class, we offer targeted muscle-building training (hypertrophy) with a focus on the upper body and core.

• Please bring your mat, training bands, and something to drink.

• This class is specifically designed to meet the needs of pregnant women and mothers.

In addition to typical "Rückbildungs Course", our program includes the following special features:

• Milestones - We assess your individual status quo and identify your next steps in recovery and development.

• Directly Linked to Fitness Training - Because we know your milestones, transition into Fit-Mom Training is personalized and at optimal time.

• Lift, Carry, Hold: Techniques for maintaining a healthy posture and managing your everyday mama routine.

• Breathing Techniques - Learn breathing techniques that engage core muscles, diaphragm and pelvic floor - a foundation for all physical activities and valid for a lifetime.

• Relaxation - The correct relaxation of pelvic floor is as important as its activation. We also learn of all other mom-specific tensions (breastfeeding, carrying, twisted sleeping positions, etc). 

• Back to Jogging - Backt o your running routine in small steps.

• Community, Network, News - Benefit from our diverse network or partners, constantly updated knowledge and the exchange with other moms.

Course Details:

• 6 sessions x 75 Min (7.5 Hrs)
• Location: our private studio in Nordend (Mercatorstr. 46, 60316)
• 155 EUR (incl. access to exercise videos, 1 session of Indoor or Outdoor training.
• OK to bring your baby to the course.
• After completing the course, you'll received a participation certification. Your health insurance company may subsideze this course. Payment is initially self-paid.

You’ve completed the classical Rückbildungskurs, but you still feel unsure. Your pelvic floor doesn’t feel fully ready for your usual sports yet, and you’re wondering what to do next.

• Rückbildung Plus is designed to guide you in applying the breathing and pelvic floor engagement techniques you learned in your Rückbildungskurs to real sports movements, and to help you gradually increase complexity and intensity in a safe way.

• We will review the essential basics: pelvic floor control, proper breathing, activation of the deep abdominal muscles, and correct posture. Together, we will identify your weakness or compensations, correct them, and rebuild confidence in your body so you can return to sports while continuing to recover steadily.

• The course includes anatomical theory as well as exercises tailored to your needs, whether your focus is pelvic floor recovery, rectus diastasis, or improving your overall fitness.

Course Details:

• 4 sessions x 90 Min (6 Hrs)
• Location: our private studio in Nordend (Mercatorstr. 46, 60316)
• 135 EUR *incl. access to exercise videos, 1 session of Indoor or Outdoor training.
• It is OK to bring your baby to the course.

This workshop is suitable for mothers with children aged 5 or older.

Are you a mom? Do you already have one or more children, perhaps even of school age? Did you take a postpartum recovery course after giving birth, but still feel that your pelvic floor is not quite as stable as you'd like it to be? Or do you regularly suffer from back pain because your rectus diastasis is not completely closed?

Then our Pelvic Floor Fresh Up is just right for you! In this two-hour workshop, you will get:

• Lots of compact knowledge
• Exercises that are right for you
• The opportunity to exchange ideas with a group of like-minded people
• A workbook so you can continue on your own afterwards.
• Location: FitnessWerkstatt Frankfurt, Mercatorstr. 46
• Cost: €79 (including VAT)