Postpartum Essentials

SOMA

Women's Training, Functional Fitness

Coach

Niamh Dempsey

The SOMA Method | Postpartum Essentials is a 5 week progressive programme that focuses on the parts of core and pelvic floor training that are so commonly neglected and missed. This Postpartum Essentials programme is designed with movement mechanics, mobility, connection and foundational strength at its forefront. You can't "just" strengthen your core or "just" do some kegals for your pelvic floor - this programme is underpinned by biomechanics, research findings and expert knowledge and takes your postpartum body on an amazing physical journey that brings you back to base and gets you moving and feeling wonderful.

This programme is pelvic organ prolapse and diastasis recti SAFE and is suitable for mums who are 6-8 + weeks postpartum.

$75

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Lift with confidence

There is no better feeling than feeling like you are stronger, more connected and more aware of your own body. Lifting with an awareness and understanding is by far the greatest benefit of this programme.

Improved Movement Capacity

Running is in the job description of being a mum - you can't steer clear because your kid is heading for the road and their listening ears are switched off! A capacity to pick the pace up and move without regretting it is essential and this essentials programme will unleash that freedom.

Long term health

Postpartum rehabilitation and physical reconnections are imperitive to not only long term pelvic floor health but imperitive for our hips, backs and knees which in turn directly influence our involvement in physical exercise and long term health.

Features

Access to your coaches

Ask me a question within the app or send me a video to review your form.

Programming 3 days per week

1 x new training will be programmed 3 times each week, allowing for maximum results and progression to the following weeks training session.

Exercise Video Guidance

Exclusive SOMA videos to guide you through each exercise.

Delivered through TrainHeroic

The intuitive Trainheroic app is motivating and rewarding. You tick off your reps and sets and Niamh will be notified when your session is completed.

Equipment

Required

medium resistance band // 7 inch pilates ball // 1kg weight // 1-2 large towels

Sample Week

Week 1 of 5-week program

Sunday

Breathing information video

Breathing information video 2

Monday

Breath, connection, mobility

rib mobility childs pose breath 2

2 x 6

seated corkscrew breath

2 x 6

Tea pot breath 2

4 x 1

seated breath (chair) with adductors and PF

2 x 8

90 90 cross connect

4 x 6 @ 0:03

90 90 breathing chest press (with resistance band)

2 x 8 @ 0:03

90 90 hip mobility anterior

1 x 8 @ 0:03

90 90 breathing hamstring leg lifts

1 x 12 @ 0:03

Wednesday

Breath, connection, mobility

rib mobility childs pose breath 2

2 x 6

seated corkscrew breath

2 x 6

Tea pot breath 2

4 x 1

seated breath (chair) with adductors and PF

2 x 8

90 90 cross connect

4 x 6 @ 0:03

90 90 breathing chest press (with resistance band)

2 x 8 @ 0:03

90 90 hip mobility anterior

1 x 8 @ 0:03

90 90 breathing hamstring leg lifts

1 x 12 @ 0:03

Friday

Breath, connection, mobility

rib mobility childs pose breath 2

2 x 6

seated corkscrew breath

2 x 6

Tea pot breath 2

4 x 1

seated breath (chair) with adductors and PF

2 x 8

90 90 cross connect

4 x 6 @ 0:03

90 90 breathing chest press (with resistance band)

2 x 8 @ 0:03

90 90 hip mobility anterior

1 x 8 @ 0:03

90 90 breathing hamstring leg lifts

1 x 12 @ 0:03

Coach

More from SOMA

Niamh Dempsey

Niamh is a Sport and Exercise Scientist (MSc, PhD) and a Prenatal and Postpartum Corrective Exercise Specialist. She works passionately with women navigating their motherhood paths. Niamh looks at movement through a mechanical lense that focuses deeply on body alignment, connection, movement and strength. She has helped many women navigating prolapse, pain and diastasis recti.

In looking after you, you look after your family

Your postpartum training is way more than a few youtube clips and an advice sheet from your GP. Taking action now and getting back in tune with your core and pelvic floor will have you lifting and moving way better as life gets busier and little people get

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FAQs

How soon after giving birth can i start this programme

Technically you can start as soon as you are moving about comfortably - ideally you want all scaring to be healing well and you want to have given your body some much needed natural healing time, rest and those all important new born cuddles! The 6-8+ week timeline is a good guide for this.

I have pelvic organ prolapse symptoms - is this programme safe ?

This programme is safe for prolapse. The intention behind the exercises encourage alignment, connection and mobility of the pelvis, hips and pelvic floor. If anything, this programme will benefit your pelvic floor and get you started on that rehabilitation journey.

I have Diastasis Recti - is this programme safe?

Yes this programme is diastasis recti safe and includes exercises that I give to my diastasis recti clients. Your job through the programme will be to hone in on your technique and engagement for maximum core benefit.

What equipment do i need?

A green / red resistance band I highly recommend investing in a 7inch pilates ball - you will easily get value for money. 1kg dumb-bell or a filled water bottle will be equally useful.

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Postpartum Essentials

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