Small Group Postpartum Strength & Pelvic Floor Training
An 8 week exercise group for postpartum moms, focusing on core and pelvic floor health while building full body strength.
Strengthen Your Foundation, Honor Your Journey
Babies are Welcome!
Next Session Begins March 29th, 2026
Through progressive exercises, breath work, and mindful movements, you will learn how to establish stability and function in your core and pelvic floor muscles.
Each session includes tailored exercises to meet your postpartum needs. Whether you’re a new mom or have had multiple pregnancies, this class offers a comprehensive approach to postpartum wellness.
Group Details:
Who:
This group is for folks who are:
- Early postpartum and cleared by their doctor for exercise
- Years postpartum who want to improve strength, stability, and pelvic floor function
- postpartum and experiencing core/ pelvic health symptoms (diastasis recti, prolapse, incontinence, pelvic pain) and need help navigating exercise
- Wanting to gain strength and stability and improve pelvic floor function
Where:
When:
Choose Sundays, Tuesdays or, Both
Starting March 29th, 2026
- Sundays at 1:00 pm
- Tuesdays at 9:00 am
Each session lasts 50 mins
*Attend one or both sessions per week
What:
During our time together we will move through breath work, warm-up and mobility drills, strength-focused primary lifts, accessory work for single-leg stability and core strengthening, and cool-down stretches.
Equipment we will use: Dumbbells, Kettlebells, Barbells, Cable Machines, Resistance Bands, Boxes, Body Weight
Pricing:
$450 for 1 x a week for 8 weeks (Sundays OR Tuesdays)
$780 for 2x a week for 8 weeks (Sundays AND Tuesdays)
By Joining A Small Group You Will Benefit From Personalized Feedback And Attention While Connecting With Other Awesome Moms!
Meet Your Coach
Hi, I am Amisha (she/her)!
I am a pregnancy, postpartum & perimenopause exercise specialist who is based in Houston, Texas.
I have been in the fitness industry for over 13 years but it was after I had my daughter 9 years ago that I really noticed all of the gaps that exist around women’s health and fitness.
This is exactly why I have dedicated so much time and energy to learning how to best support women through major life transitions such as pregnancy, postpartum, and, perimenopause.
It is so common for women to experience pelvic floor dysfunction during exercise however, there is a lack of collective knowledge on how to support folks who are navigating pelvic health symptoms such as diastasis recti, prolapse, and incontinence.
If you have been searching for someone who just gets it, then you are in the right place, and I can’t wait to help you.
Frequently Asked Questions
What if I have to miss a session?
If you have to miss a session, let me know ahead of time and you can either attend the other day (if you come Sundays you can come a Wednesday) or I will have a make-up class at the end
What if I have never lifted weights before
Totally OK! This group is designed to meet you exactly where you are. We will start with rehab exercises and slowly build over the 8 weeks.
How often will we meet?
Once/ week on either Sundays or Wednesdays
If you would like to come 2x/week, you can sign up for both!
What if you have to cancel a class?
If I have to cancel a class/es I will communicate it via email and on the group message board within the setup app
What do I need to bring/wear?
- A water bottle
- Wear loose-fitting clothes that are comfortable for exercise
- Tennis shoes that feel good to lift in, I prefer more flat/minimalist (any athletic tennis shoes will work)
What if I experience pelvic floor dysfunction with exercise?
You are in the right spot! This program will prioritize pelvic health
With each exercise, I will give cues for minimizing pelvic floor symptoms
What if I do not have childcare?
No problem! You are welcome to bring your child with you. If we need to we can even incorporate them into the workout if they need some mom snuggles.