We offer (expecting) mothers a safe space for their training. This page serves as a guide for your exercise both during pregnancy and after childbirth.
Prenatal Training
Targeted strengthening of the pelvic floor, combined with exercises for the abdominal, back, and lateral core muscles, is essential to optimize core functionality and stability. Strength training is highly recommended, provided there are no contraindications, as it helps prevent back pain and keeps the pelvic floor flexible and resilient.
A comprehensive training program during pregnancy not only strengthens the pelvic floor but also promotes overall health and well-being:
- Prevention of thrombosis and varicose veins
- Positive influence on pain perception
- Improved emotional well-being
- Better control of weight gain during pregnancy
- Eases postpartum recovery and supports the postpartum period
Prenatal Training – What You Need to Know
Please inform us immediately upon confirmation of your pregnancy. All information will, of course, be handled confidentially. Your contact person:
Let us know if you have any specific training needs. Vanessa will customize the group training with two days’ notice to suit your needs.
After your initial contact, Vanessa will send you an informational flyer detailing training adjustments across the three trimesters of pregnancy.
Contraindications
Please consult a doctor if any of the following factors or conditions apply to you, as they may restrict or exclude certain activities due to potential health risks:
- Signs of premature labor
- Placental issues
- Severe hypertension or preeclampsia
- Cardiovascular diseases
- Multiple pregnancy
- High risk of preterm birth
- Known medical issues
- Unexplained vaginal bleeding
- Shortened Cervix
Postpartum Training – What You Need to Know
We understand your eagerness to get back to training after giving birth. Every woman is unique, with her own history. Training before and during pregnancy is beneficial, but there are essential points to consider before resuming exercise. Gentle awareness and breathing exercises can initiate the recovery process soon after childbirth. Here’s how to proceed:
- Pelvic Floor Check-Up Recommended: After the postpartum period and in consultation with your gynecologist, we recommend a pelvic floor check-up, for example, with pelvic floor physiotherapist Birte Wilmking (practice in Pempelfort, near the box). For more information and individual support in German or English, visit physiotherapie-wilmking.de.
- Complete a Postnatal Course: For example, with Düsselmami. If you've already had 1:1 sessions with a pelvic floor specialist, please let us know to discuss your re-entry into training. Our recommendation: Mary (owner of CrossFit Neuss) offers specialized postnatal programs through PT sessions.
Options for Your Return to Training (After Postnatal Recovery):
- 1:1 Session "Back to CrossFit" with Vanessa: Vanessa will guide you with personalized scaling options and, upon request, develop a training plan aimed at returning you to regular classes.
- Group PTs "Back-to-CrossFit": Vanessa will help you with customized scaling options, with the goal of returning to regular classes.
- Contact Vanessa for an info flyer on re-entry.
Offers:
Personal (Group) Training at flexible times. Contact