Pre and Postnatal Workouts

Pre and Postnatal Workouts

About the Program

TSS Mama is designed to truly guide you from the very start of your pregnancy, all the way through your postpartum journey. I created this at-home workout program during my own pregnancy and while postpartum. I am pre and postnatal certified so the TSS Mama workouts are safe, fun and effective for each stage of motherhood.

The TSS Mama pre and postnatal program is organized by trimester and postpartum and offers easy to follow calendars to take you through your entire pregnancy and beyond. Look forward to low impact body sculpting exercises, prenatal yoga, and essential pelvic floor and 360 breathing videos, plus so much more. 

While I will suggest equipment, all of the workouts can be done without equipment. You can modify without or follow my recommendation for household items to use as a replacement. The equipment I use in the TSS Mama program are 2-3lb handweights, a 1-2lb ankle weight, booty bands, a mat, a chair or stool, and a pilates ball. If you want to turn things up a notch, you can find all of the equipment on our online store here.

As always, please make sure you are cleared by your doctor to workout before beginning any exercise program while pregnant.

Program Breakdown

Prenatal Program
Broken down into the first, second, and third trimesters, this program will take you through your entire pregnancy. Our bodies go through so many changes during the stages of pregnancy so it's important to be doing safe and effective workouts that will strengthen us.

Prenatal Pelvic Floor + 360 Breathing Program
Essential for avoiding diastasis recti post-birth and to help the muscles mend after pregnancy, strengthening the pelvic floor and core during pregnancy helps your body adjust and prepare for the added weight of carrying a growing baby. This program is designed to be done alongside the prenatal program and throughout each of the trimesters to create healthy and strong muscles that will serve you throughout pregnancy and in recovery.

Postpartum Pelvic Floor + Core Recovery Program
Rebuild and reconnect to your core and pelvic floor. These six weeks of classes are designed for your early weeks postpartum or dealing with diastasis recti. These workouts are are not about breaking a sweat, but about slow controlled movements that will help connect you back to your core and pelvic floor using your breath. This is a foundational program that will set you up for success as you start to rebuild strength with the TSS Mama Postpartum Program.

TSS Mama Postnatal Program
This six-week program is designed to be as flexible as you need it to be since each day and week will be different with a new baby! Once you’ve been cleared to workout by your doctor and you’ve completed the Postpartum Pelvic Floor and Core Recovery Program, the TSS Mama Postpartum Program will help rebuild your strength to transition you back into your regular workouts. 

Join TSS and experience this amazing at-home workout program and motivating community!  

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