ProNatal Fitness, 127 W 79th Street, Apt 2D, New York, NY (2026)

06/03/2026

There’s a lot of incorrect advice when it comes to postpartum exercise… and unfortunately, much of it creates more fear and confusion than clarity.

So let’s bust some common postpartum workout myths ⬇️

▫️ “You can’t do any movement before clearance”
Gentle movements like 360º breathing, short walks, light stretching, and reconnecting with your pelvic floor are safe (and beneficial) to begin as soon as you are comfortable after delivery.

▫️ “When resuming exercise, core work should be avoided”
On the contrary, core work is incredibly important to help rebuild strength following the stresses of pregnancy and birth. The key is to focus on recovery exercises first that help rebuild the deep core system, then gradually progress from there.

▫️ “Once cleared, you can return to pre-pregnancy intensity”
A clearance appointment simply means certain medical healing markers have been met, not that the body is fully recovered. Postpartum recovery is a gradual rebuilding process, and intensity should progress over time.

▫️ “The focus should be on calorie-burning cardio”
Strength training should be the primary focus. Strength is critical for managing the physical demands of early parenthood, and it’s also needed to prepare the body to manage the impact forces of many cardio activities like running and high-impact.

▫️ “Planks and sit-ups are the best way to strengthen your core”
After pregnancy and birth, your core tissues are not yet ready for traditional core exercises like these. Focus first on rebuilding your deep core system, then gradually progress to more challenging exercises.

💡Having the right education on working out postpartum not only helps rebuild strength and function for the physical demands of parenthood, but helps you feel safe and confident in doing so

📌📩 Save this for later, or share it with someone navigating postpartum recovery.

05/27/2026

Being cleared at 6 weeks postpartum is not the same as being ready to return to pre-pregnancy intensity.

There’s a lot of confusion around this fact, and it’s understandable. You might think hearing “you’re cleared” means you can jump back into what you were doing before pregnancy. But there is some nuance to the 6-week clearance.

🎯What it means:
The 6-week clearance means key medical markers have been checked (bleeding stopped, stitches healed, etc.)

✖️What it typically does not cover:
It doesn’t always include an assessment of your core or pelvic floor, and providers often don’t give guidance on how to safely resume exercise postpartum.

When returning to exercise postpartum, remember: your body is still healing at 6 weeks.

Start with core and pelvic floor recovery, along with movements that mimic the activities you’re already doing every day as a new parent.

⏳ Take your time as you progress and build intensity, and always remember…Slow is fast.

05/21/2026

Anyone who has lifted a baby (or toddler) in and out of a crib can likely relate to the strain it can place on your low back. 💥

Which is exactly why we train the Crib Reach.

This hinge movement strengthens the core while training the body to distribute a (growing) load more effectively, which means less stress on the low back.

Remember to cue your clients to: ⬇️

▫️ Initiate the movement by reaching the hips back (instead of rounding the spine)

▫️ Maintain a long line from ear → shoulder → hip

▫️ Practice unloaded first, then gradually add load over time

📌 Save this as a reminder to program the Crib Reach into your next workout

05/20/2026

There’s a lot of misinformation out there, and unfortunately, it often sparks more fear and confusion than clarity.

Here are 5 things we wish everyone knew when it comes to Pre/Postnatal Fitness ⬇️

▫️Exercise CAN begin during pregnancy
ACOG (American College of Obstetricians and Gynecologists) encourages those with uncomplicated pregnancies to engage in moderate physical activity for at least 20-30 minutes per day on most, if not all, days of the week. Even if you weren’t active before, pregnancy is a great time to start as it has a host of benefits to not only support your pregnancy, but labor, birth, and postpartum as well.

▫️Postpartum leaking isn’t normal
“Peeing a little” postpartum may be common, but it is not normal. It’s a sign of pelvic floor dysfunction, and treating it can improve both your core strength and quality of life.

▫️Heart rate is not an accurate gauge of exertion
Heart rate response to exercise varies widely during pregnancy, which is why ACOG recommends using “Rate of Perceived Exertion” (RPE) instead. RPE relies on listening to your body and gauging effort based on how you feel, which is a much more reliable indicator during pregnancy.

▫️Core work is not just safe, it’s essential
Core work isn’t just safe during pregnancy, it’s essential. It helps reduce common aches and pains and sets you up for a smoother recovery postpartum.

▫️6 Week clearance ≠ return to pre-pregnancy intensity
Getting cleared by your medical provider means that stitches have healed, bleeding has ceased, and other medical markers have been cleared. It does not necessarily mean your body is ready for pre-pregnancy training intensity. When recovery is rushed in favor of higher-intensity training, your body is often not yet ready to manage those stresses, which can ultimately slow progress and increase the likelihood of injury. Remember, slow IS fast.

📩Share this with someone who could use more clarity and less confusion around pre/postnatal exercise

Address

127 W 79th Street, Apt 2D
New York, NY
10024

Telephone

+15167789468

Website

http://pronatalfitness.com/

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