wijs mums
pre and post natal training
Physical activity and exercise training in the pregnancy and postnatal period is considered a ‘front-line therapy in reducing the risk of pregnancy complications and enhancing maternal physical and mental health.’ 150 minutes of moderate to intensive weekly exercise is recommended.
How to exercise in pregnancy
You can mostly continue to participate in exercises that you enjoy! If you were participating in vigorous or intense workouts prior to your pregnancy, you can continue with these activities. As your pregnancy progresses, however, it is important to understand that you may need to adjust your workouts, depending on how you feel on the dat, just like anyone else.
There are some precautions and contraindications affecting some women, which are mentioned next. If you have any concerns or questions regarding whether exercise is safe for your pregnancy, it is important to contact your obstetric care provider.
Your first lesson is free
No words can describe the experience, so why not just try it?
Exercise throughout your pregnancy
First Trimester
Early on there isn’t much you need to modify. If you are already active, continue to do so! Not so much? Now is a perfect time to start.
Second Trimester
As your bum gets bigger, some exercise and positions may need to be modified such as lying on your stomach or back. Your physiotherapist will guide you in exercise and positions modifications that will allow you to keep on training effectively.
Third Trimester
45 minutes max. 6 people
In uncomplicated pregnancies it is safe to participate in activity right up until the end of it! However, later stages of pregnancy can bring greater day to day variation of symptoms, and exercise should be graded accordingly. Every day of your pregnancy presents an opportunity for movement, as long as you listen to your body.
Exercise post partum
0 - 6 weeks
In the first 6 weeks after birth, it is important to allow your body to rest, recover and recuperate. Enjoy this bonding time with your baby! Gentle walking and pelvi floor exercises can be progressively commenced. Specific stretches and movement exercises can be helpful to assist with common body aches, such as head and neck discomfort with feeding. Wijs Moms will provide you with advice on what stretches to do and how to modify movements and posture for your specific concerns.
6+ weeks
Resuming exercise in the postpartum perios is an important way to re-establish and support a healthy lifestyle. Exercise should be tailored and progressed according to mode of delivery. Rectus Diastisis, or abdominal separation is a common experience for women postpartum. Your physiotherapist at Wijs Moms will guide you appropriate abdominal bracing and strengthening exercises as your body recovers. Our goal at Wijs Moms is to have you feeling comfortable and progressing to your desired level of activity and a safe transfer to your desired training.
1 WORKOUT
€ 40
5 WORKOUTS
€ 175
10 WORKOUTS
€ 300
Please be informed that each session can be claimed as a physiotherapy session with your insurance.
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“There were two of us in the class, so we got a lot of personal attention. It’s only half an hour session, but you come out sweating. The teacher clearly has a lot of knowledge of technique and paid close attention to it, really great! “
“I love the Wijs Mums programme! As guided by a physio who is specialized in guiding pregnant women and moms, you can continue to workout at your own level for as long as you like. I love it that you get guidance on how heavy of light you can go on weights and adjusted exercises are always available if you feel like you need that. Wijs Moms is seriously suitable for any entrance level, I used to workout 5x a week before I got pregnant, my pregnant friend did 0 exercise, we joined together and both loved Wijs Mums. Another thing that really helps is that you train the exact muscles that will help you get through pregnancy as smooth as possible and also prepare for when the baby arrives. You learn about it while you train. Thnx to Wijs Mums and Nadia in particular I managed to continue workout twice a week and feel superfit until the very last week of my pregnancy. Would recommend to anyone.” – Lotte Visser
“A clean, fresh and bright modern space. The teacher was so friendly and helpful. I felt safe and motivated. I will definitely go back ”
WHICH GROUP SESSION WOULD SUIT ME BEST?
WIJS offers a wide range of group classes, from core stability and BBB to posture and strength, all designed in such a way that they can be easily adapted to the personal wishes of the participants. The groups are small (max 6) so you will get lots of personalised attention. And you can always ask one of our team which lesson would suit you best.
DO I HAVE TO BE A MEMBER TO PARTICIPATE IN THE GROUP SESSIONS?
Both members and non-members are welcome to participate in all our group sessions. And you can always purchase a ride card for 1, 5 or 10 lessons.
HELP! I HAVE AN INJURY, CAN I COME TO CLASS?
All group training sessions at WIJS are structured in such a way that they can easily be adapted to your injury. At the beginning of the lesson we will ask if anyone has any injuries that should be taken into account. The lesson is always taught by one of our physiotherapists who you can turn to for advice.
HOW MANY GROUP LESSONS CAN I TAKE A WEEK?
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move better. feel better.
wijs gym
WOULD YOU LIKE TO KNOW MORE ABOUT OUR FUTURE BOOT CAMPS, WORKSHOPS AND FITNESS CHALLENGES?
Opening hours
Monday – Friday: 7 – 22
Saturday : 8 – 16