The SuperMums journey
YOUR SUPPORT DURING MOTHERHOOD
Let SuperMums accompany you during your pregnancy, post-partum and beyond. With other women in the same stage as you, you will feel understood and among peers, being a part of our community and making new friends along the way.
GET READY FOR YOUR BABY
LIVE AN ACTIVE PREGNANCY
Did you know that babies from sporty mums are healthier children? Pregnancy is the most beautiful moment of your life, you’re creating a mini-you and you want already the best for him/her. As important as taking your vitamins and eating properly, is the sport and being active. But, do you know which movements are good for you and your baby and which ones not? In SuperBellies you can workout in a super safe way for both of you.
PRENATAL GYM DOESN’T NEED TO BE BORING!
In SuperBellies we have fun, we do adapted aerobic and exercise to the music, we dance, and you really feel like working out.
During this stage of our life, we all have many doubts and questions. Thanks to the support you will have in our community with all the mums and professionals you will feel always supported and secure.
WHEN CAN I JOIN?
You can join from the 12th week of pregnancy until the last very day as long as you don’t have contractions or your gynecologist told you to bed rest. We work the mobility of the hips, we stretch the psoas and the ligaments to help the baby to turn in the good position so it’s a great warm up for delivery.
You know what? I tough a class the night before I delivered my child!
WHAT WILL WE ACHIEVE?
You will feel better from the first class, more energized and relaxed. Doing adapted sport will control and avoid gestational diabetes. You will tome your muscles to avoid the normal pains that arise during pregnancy, so that you feel comfortable in your body. We will learn how to breathe during labour and to engage your core in order to protect your body from having post-partum issues like diastasis or pelvic floor problems.
CLASS LEVELS
SuperBellies
For every pregnant woman, this entry level is safe for everyone.
SuperBellies Fit
More intense SuperBellies class for women who already did sports and are in good shape, and that want to step it up a notch in their preparation for delivery.
GET READY FOR YOUR BABY
LIVE AN ACTIVE PREGNANCY
Did you know that babies from sporty mums are healthier children? Pregnancy is the most beautiful moment of your life, you’re creating a mini-you and you want already the best for him/her. As important as taking your vitamins and eating properly, is the sport and being active. But, do you know which movements are good for you and your baby and which ones not? In SuperBellies you can workout in a super safe way for both of you.
PRENATAL GYM DOESN’T NEED TO BE BORING!
In SuperBellies we have fun, we do adapted aerobic and exercise to the music, we dance, and you really feel like working out.
During this stage of our life, we all have many doubts and questions. Thanks to the support you will have in our community with all the mums and professionals you will feel always supported and secure.
WHEN CAN I JOIN?
You can join from the 12th week of pregnancy until the last very day as long as you don’t have contractions or your gynecologist told you to bed rest. We work the mobility of the hips, we stretch the psoas and the ligaments to help the baby to turn in the good position so it’s a great warm up for delivery.
You know what? I tough a class the night before I delivered my child!
WHAT WILL WE ACHIEVE?
You will feel better from the first class, more energized and relaxed. Doing adapted sport will control and avoid gestational diabetes. You will tome your muscles to avoid the normal pains that arise during pregnancy, so that you feel comfortable in your body. We will learn how to breathe during labour and to engage your core in order to protect your body from having post-partum issues like diastasis or pelvic floor problems.
CLASS LEVELS
SuperBellies
For every pregnant woman, this entry level is safe for everyone.
SuperBellies Fit
More intense SuperBellies class for women who already did sports and are in good shape, and that want to step it up a notch in their preparation for delivery.
POSTNATAL CLASSES
HAPPY MUM, HAPPY BABY
After a pregnancy and a delivery, no matter if they were good or more difficult ones, you don’t feel in your body like you did before. Breastfeeding, carrying the baby around, and the lack of sleep (and uncomfortable postures while you manage to) make your whole body hurt and not progress. The attention goes fully to your baby but, if you don’t work on yourself too, your mood and your body will feel it.
RECONNECT WITH YOUR BODY
Our specific post-partum program will help you lose the extra kilos gained during pregnancy, reduce your waistline, improve the health of your pelvic floor (vagina muscles), close your diastasis, and, most importantly, be happier as you feel better in your body. We start working out to rehab from the inside, caring for your pelvic floor to avoid leaks and prolapsus, and targeting that mummy-tummy.
MAKE YOUR MATERNITY LEAVE COUNT
Our classes are also a breath of air outside the busy life of a new mum. Meet other mums with their babies, stay after class for our social lunch time, and share experiences and support each other during these times. Come with your baby to the class and have him meet other babies while you exercise!
HOW LONG DOES IT TAKE TO RECOVER?
You need around one year to be fully like you were before being pregnant. However, with our 1 year physical and nutritional program you will see huge progress from the first classes already. As you progress, you may “graduate” and move on to the WonderWomums classes, to give that extra push to your body condition.
CLASS LEVELS
SuperMums Core
For women that just gave birth 6 weeks ago or women that have a pelvic floor or diastasis problem and never did a class with us. This class is focused or restoring your core.
SuperMums
From 2 months postpartum. You work on your full body using the good techniques to improve your pelvic floor and abdominals.
SuperMums Advanced
From 4 months postpartum in fit girls. Get really fit seeing a huge change in your body already, protecting your pelvic floor and diastasis recti.
POSTNATAL CLASSES
HAPPY MUM, HAPPY BABY
After a pregnancy and a delivery, no matter if they were good or more difficult ones, you don’t feel in your body like you did before. Breastfeeding, carrying the baby around, and the lack of sleep (and uncomfortable postures while you manage to) make your whole body hurt and not progress. The attention goes fully to your baby but, if you don’t work on yourself too, your mood and your body will feel it.
RECONNECT WITH YOUR BODY
Our specific post-partum program will help you lose the extra kilos gained during pregnancy, reduce your waistline, improve the health of your pelvic floor (vagina muscles), close your diastasis, and, most importantly, be happier as you feel better in your body. We start working out to rehab from the inside, caring for your pelvic floor to avoid leaks and prolapsus, and targeting that mummy-tummy.
MAKE YOUR MATERNITY LEAVE COUNT
Our classes are also a breath of air outside the busy life of a new mum. Meet other mums with their babies, stay after class for our social lunch time, and share experiences and support each other during these times. Come with your baby to the class and have him meet other babies while you exercise!
HOW LONG DOES IT TAKE TO RECOVER?
You need around one year to be fully like you were before being pregnant. However, with our 1 year physical and nutritional program you will see huge progress from the first classes already. As you progress, you may “graduate” and move on to the WonderWomums classes, to give that extra push to your body condition.
CLASS LEVELS
SuperMums Core
For women that just gave birth 6 weeks ago or women that have a pelvic floor or diastasis problem and never did a class with us. This class is focused or restoring your core.
SuperMums
From 2 months postpartum. You work on your full body using the good techniques to improve your pelvic floor and abdominals.
SuperMums Advanced
From 4 months postpartum in fit girls. Get really fit seeing a huge change in your body already, protecting your pelvic floor and diastasis recti.
BE A STRONGER MUM
YOU GRADUATED FROM SUPERMUMS
After around 6 months post-partum, you may feel pretty much recovered but there may be “something” that is quite not like it was before! You are recovered from the inside out after the SuperMums classes, and now you are ready to level up and start working on those muscles and attacking that remaining mummy belly.
BECOME BETTER THAN BEFORE
The WonderWomums program is specifically designed for women. The goal is to get stronger and burn more calories. We need the extra stamina to run around and carry our toddlers!
BUT I DON’T HAVE BABIES ANYMORE
If you have toddlers or kids already, this is the perfect program for you. It means you are not immediately post-partum so you can exercise at a higher intensity than at SuperMums classes. Women start losing muscle after the age of 35 years old and this starts affecting the bones and your ability to keep up with your kids.
WHAT WILL WE ACHIEVE?
The workouts are a mix of strength, HIIT and Tabata exercises. At the end of the session we do Hypopressives which are esential to keep taking care of our pelvic floor and inner core after the workouts. We will measure your progression periodically and make sure you are stronger and that your core is healthier than ever, even before being a mum.
CLASS LEVELS
WonderWomums Strength
Women need strength to really be fit and to avoid osteoporosis, both during maternity and during peri-menopause. Out most intense full body workout class.
WonderWomums Cardio
Fast burning class that will keep your heartbeat at a pace. Burn calories and improve your endurance in this class!
BE A STRONGER MUM
YOU GRADUATED FROM SUPERMUMS
After around 6 months post-partum, you may feel pretty much recovered but there may be “something” that is quite not like it was before! You are recovered from the inside out after the SuperMums classes, and now you are ready to level up and start working on those muscles and attacking that remaining mummy belly.
BECOME BETTER THAN BEFORE
The WonderWomums program is specifically designed for women. The goal is to get stronger and burn more calories. We need the extra stamina to run around and carry our toddlers!
BUT I DON’T HAVE BABIES ANYMORE
If you have toddlers or kids already, this is the perfect program for you. It means you are not immediately post-partum so you can exercise at a higher intensity than at SuperMums classes. Women start losing muscle after the age of 35 years old and this starts affecting the bones and your ability to keep up with your kids.
WHAT WILL WE ACHIEVE?
The workouts are a mix of strength, HIIT and Tabata exercises. At the end of the session we do Hypopressives which are esential to keep taking care of our pelvic floor and inner core after the workouts. We will measure your progression periodically and make sure you are stronger and that your core is healthier than ever, even before being a mum.
CLASS LEVELS
WonderWomums Strength
Women need strength to really be fit and to avoid osteoporosis, both during maternity and during peri-menopause. Out most intense full body workout class.
WonderWomums Cardio
Fast burning class that will keep your heartbeat at a pace. Burn calories and improve your endurance in this class!
WORK ON YOUR DEEP CORE
GET RID OF YOUR MUMMY TUMMY
The belly is the most difficult part to recover after having a baby. You may still look like you’re pregnant even months after giving birth? Or you have abdominal diastasis? Sometimes you feel your waistline is not what it used to be. Oftentimes it is not fat what is giving you the mummy tummy, it is because your inner core had to relax and expand during your pregnancy, and after giving birth it lacks muscle tone and strength.
TONE YOUR PELVIC FLOOR
Do you have to cross your legs when you cough or jump? Do you feel air coming in with some movements? You don’t feel sex as you did before? Do you have prolapsus (organs coming out of your vagina)? Or do you just feel the vagina muscles are not exactly how they were? Your pelvic floor needs getting back to how it was before giving birth, this class is exactly focused on that.
NO MORE BACK ISSUES
CAN I RECOVER EVEN IF I GAVE BIRTH A LONG TIME AGO?
Yes of course! IT is never late to start! If you just delivered, you can start in a very basic way with the exercises your postnatal kine will ask you to do right away after having your baby. Otherwise, you can join our classes at 6 weeks postpartum or 8 week after a c-section. You will also need the approval from your doctor. After that, you are good to go!
WORK ON YOUR DEEP CORE
GET RID OF YOUR MUMMY TUMMY
The belly is the most difficult part to recover after having a baby. You may still look like you’re pregnant even months after giving birth? Or you have abdominal diastasis? Sometimes you feel your waistline is not what it used to be. Oftentimes it is not fat what is giving you the mummy tummy, it is because your inner core had to relax and expand during your pregnancy, and after giving birth it lacks muscle tone and strength.
TONE YOUR PELVIC FLOOR
Do you have to cross your legs when you cough or jump? Do you feel air coming in with some movements? You don’t feel sex as you did before? Do you have prolapsus (organs coming out of your vagina)? Or do you just feel the vagina muscles are not exactly how they were? Your pelvic floor needs getting back to how it was before giving birth, this class is exactly focused on that.
NO MORE BACK ISSUES
CAN I RECOVER EVEN IF I GAVE BIRTH A LONG TIME AGO?
Yes of course! IT is never late to start! If you just delivered, you can start in a very basic way with the exercises your postnatal kine will ask you to do right away after having your baby. Otherwise, you can join our classes at 6 weeks postpartum or 8 week after a c-section. You will also need the approval from your doctor. After that, you are good to go!