Responsible training after delivery: group lessons

A safe recovery after delivery and quickly 'back in shape'?
With your Mothers in Motion subscription you have unlimited acces to our group lessons specifically developed for young mothers. You can choose from different workouts, each with their own specific goal, and all of them developed for an effective recovery after giving birth. Download the current scedule here.


Starting November 2018: POWER START

Starting november 2019 we offer a new specialised postnatal group lesson: Power start

This new training (Wednesday, from 07.30 - 08.30) is the perfect way to start your postnatal traning program. From 6 weeks after delivery you are welcome to join. Main goal of this specialised class is to step-by-step rebuild the abdominal and core muscles. Every class starts with a short warming-up, followed by changing exercises to safely but effectively train strength, endurance and coordination of the core muscles. Curious? Sign-up via

[Translate to English:] herstel en sporten na de bevalling

Morning abs

Wednesday 09.00 - 09.30 | Duration: about 30 min | Goal: core and abdominal muscle exercise | Location: Rotterdam Center, 2e Sint-Janshof 8

Every Wednesday morning upstairs in our fitness room, extra attention is paid to the abdominal muscles. The abdominal muscles are one of the most important muscle groups in our body and in this half hour we do everything to make them strong and keep them strong. Very good attention is paid to your core and corrected. If you participate in this, you do not have to do abdominal exercises at home or in your schedule for 2-3 days after. They need rest. Everything of the abs will be trained. Before or after this you can get started with your own schedule and / or cardio. If you are free on the Wednesday morning, this is a lesson you do not want to miss and can start your day off great! 

[Translate to English:] Verantwoord sporten na de bevalling - Rotterdam

Core & More

Thursday 20.30 - 21.30 hours | Duration: approximately 1 hour | Goal: Strength on building your core and essential muscle groups | Location: Rotterdam Center, 2e Sint-Janshof 8    

Core and More targets and takes care of the post natal mothers, but goes a step further. We train very well the core, certainly 15 min to 20 min. Of each lesson is spent only on the core muscle groups. In addition, squats and lunges are always in class in a very dynamic style with music and big movements. Once again you train everything in the good bio-mechanical lines so that every detail counts and is paid attention by our teachers. Sometimes we also do small jumping exercises, but we always offer an alternative for the just-deliverd group. This is  certain a lesson in your post natal program when your working to be back in shape. 

[Translate to English:] back in shape - Pilates rotterdam


Friday 09.30 -10.30 | Duration: about 60 min | Aim: strength of the core  & flexibility | Location: Rotterdam Center, 2e Sint-Janshof

Pilates is a quiet lesson where the focus is on strength through endurance, muscle extension techniques in combination with muscle strengthening techniques. You always use your own body weight in class. Very often we use weights or other training resources. Breathing during the lesson is also very important and attention is also paid to this. Various muscle groups always come back so you also train the whole body. All exercises are practically done on a mat on a very quiet music in the background. You feel very energetic after class. After 6 lessons you also notice that you are much more flexible and can move more easy in your joints. 

[Translate to English:] Back in shape-sporten na de zwangerschap

Sculpt & tone

Saturday 09.30 -10.30 | Duration: approximately 1 hour | Goal: strength and coordination of all muscle groups | Location: Rotterdam Center, 2e Sint-Janshof 8

Skulpt and tone is a lesson that targets all major muscle groups post natal. This certainly means the stomach muscles, back muscles, shoulder muscles, not to mention the leg and buttock muscles. In this lesson we do not perform any jumping and spring exercises because this is not good for the postnatal body until at least 3 months post natal. You will definitely get a good workout but in a safe way if you still have pelvic floor symptoms. We make very small movements that are very controlled. We use various training resources such as the step, weights, balls and dyna bands so that you still get a good sweat.  We pay attention very well that the deep abdominal muscles remain tight and also the pelvic floor muscles are trained regularly. As a young mother you often wake up early anyway so with this lesson you can start your Saturday!

Free trial lesson?

Our postnatal group lessons are a part of the Mothers in Motion 5 step program, but also available separately. Are you curious about our postnatal workouts and group lessons and looking for a responsible way to recover and get back into shape after delivery?

Call 010 217 9340, or contact us at to plan a free trial lesson.

Plan your free trial lesson