{"id":40555,"date":"2026-09-25T07:03:11","date_gmt":"2026-09-25T07:03:11","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules1\/prenatal-postnatal-fitness-gym-programs\/"},"modified":"2026-09-25T07:03:11","modified_gmt":"2026-09-25T07:03:11","slug":"prenatal-postnatal-fitness-gym-programs","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules1\/prenatal-postnatal-fitness-gym-programs\/","title":{"rendered":"Programs \u2013 Prenatal & Postnatal Fitness Gym"},"content":{"rendered":"

MAMA STRONG<\/span>

Prenatal & Postnatal Fitness Gym Programs<\/h1>

Pick a programme by goal, level and schedule.<\/p>Book a Mum-to-Be Class<\/a><\/div><\/section>
\n

How We Coach<\/span>

Technique first, then intensity.<\/h2>

Safe, specialist exercise during pregnancy and after birth \u2013 pelvic floor, core recovery and confidence.<\/p>Book a Mum-to-Be Class<\/a><\/div>

\"Prenatal<\/div><\/div><\/section>
\n
Program Questions<\/span>

Choosing your programme.<\/h2><\/div>
When can I start after birth?<\/summary>

Usually after your 6-week check with medical clearance.<\/p><\/details>

Are instructors qualified?<\/summary>

Yes \u2013 all hold pre and postnatal certifications.<\/p><\/details>

Can I bring my baby?<\/summary>

Yes, to Mum & Baby classes.<\/p><\/details>

Is it safe in the third trimester?<\/summary>

Yes, with modifications and your midwife's approval.<\/p><\/details><\/div><\/div><\/section>
\n

Programs<\/span>

Every programme has a purpose.<\/h2><\/div>
01<\/span>

Prenatal Strength<\/h3>

Trimester-appropriate strength training.<\/p><\/article>

02<\/span>

Pregnancy Yoga<\/h3>

Breathing, mobility and relaxation.<\/p><\/article>

03<\/span>

Postnatal Core<\/h3>

Diastasis-aware core rebuilding.<\/p><\/article>

04<\/span>

Mum & Baby<\/h3>

Classes where babies come too.<\/p><\/article><\/div><\/div><\/section>
\n

Start with Prenatal & Postnatal Fitness Gym.<\/h2>

Tell us your goals and schedule and we will book the right first session.<\/p>Book a Mum-to-Be Class<\/a><\/div><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":0,"featured_media":40425,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_total_topic_count_hidden":0,"_bbp_total_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Programs | Prenatal & Postnatal Fitness Gym","_hercules_seo_description":"Programs page of the Hercules Prenatal & Postnatal Fitness Gym demo \u2013 prenatal exercise, postnatal core recovery and pelvic-floor strength.","_hercules_header_layout_id":40629,"_hercules_footer_layout_id":40630,"_hercules_page_builder":"","footnotes":""},"class_list":["post-40555","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/40555","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/comments?post=40555"}],"version-history":[{"count":0,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/40555\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media\/40425"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media?parent=40555"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}