Prenatal Fitness + Postpartum Fitness: Stay Strong. Move Confidently. Thrive Through Motherhood.

Pregnancy and postpartum aren’t times to pull back from fitness—they’re times to prioritize it. At DIAKADI, our prenatal and postpartum fitness programs help you stay strong, mobile, and energized while your body adapts and evolves. When you're preparing for labor, you’ll be matched with a prenatal personal trainer who can look out for you and baby. When it’s time to rebuild strength postpartum or restorg pelvic floor function, our postpartum personal trainer will guide you with smart, safe, and empowering programming designed for exactly where you are today.

You got this. We got this.

  • Our coaching goes beyond basic pregnancy-safe workouts. Every session is customized to support your body's changing needs across all phases of motherhood, with close attention to movement quality, recovery, and long-term strength.

    Here’s what’s included:

    ●     Comprehensive Initial Assessment
    We evaluate your strength, mobility, alignment, and lifestyle habits to build a customized plan that supports your full-body health—before and after baby.

    ●     Phase-Appropriate Programming
    From adjusted strength movements and maintaining muscle balance in your prenatal workout, to core connection and stability exercises in your postnatal workout, every session meets you where you are and progresses you safely.

    ●     Hands-On Technique Coaching
    Our coaches guide you through proper form and posture, helping to manage pressure on your core and pelvic floor that will help you prepare for labor while preventing common aches, pains, or injury.

    ●     Recovery and Rebuilding
    Postpartum, we take a step-by-step approach to rebuilding your strength, restoring balance, and regaining confidence in movement.

What Are the Stages of Prenatal Fitness and Postnatal Fitness?

Here’s a breakdown of how our programming adapts across each phase of motherhood:

Stage

Focus Areas

Pre-Pregnancy (Planning)

Build core strength, improve mobility, support hormone balance, prepare for pregnancy demands

Prenatal: 1st Trimester

Establish baseline fitness, introduce core and pelvic floor work, manage fatigue

Prenatal: 2nd Trimester

Support postural changes, prevent low back/pelvic pain, maintain strength

Prenatal: 3rd Trimester

Prep for labor, manage swelling/discomfort, focus on mobility and breath work

Early Postpartum (0–3 mo)

Core and pelvic floor reconnection, breathing, posture work, gradual strength reintroduction

Later Postpartum (3–6 mo+)

Progressive strength building, energy restoration, full-body fitness return

Beyond 6 Months

Athletic goals, lifestyle strength, long-term health + performance

Note: Every body and every birth is different—our coaches adjust the plan based on your individual experience, birth type, and recovery timeline.

A postpartum personal trainer works with a new mom on specific movements to regain body strength.

Prenatal Fitness + Postpartum Fitness

Stay strong, mobile, and energized through every stage of motherhood with our prenatal and postpartum fitness programs.

 

  • DIAKADI fitness coaches specialize in prenatal and postnatal care for both new and experienced moms:

    ●     First-time moms wanting safe, confident movement throughout pregnancy

    ●     Experienced moms looking to rebuild smarter and stronger

    ●     Women navigating C-section recovery or pelvic floor dysfunction

    ●     Athletes preparing for pregnancy without losing fitness

    ●     Any mom ready to reclaim strength and feel amazing in her body again

    Motherhood is a marathon, not a sprint. We’re with you every step of the way.

  • At DIAKADI, you’ll work with a deeply experienced prenatal personal trainer and postpartum personal trainer who truly listen to your goals, fears, and needs.

    ●     A private, fully equipped personal training facility with space to move safely and freely

    ●     One-on-one coaching with no crowds, no judgment, and no distractions

    ●     Expert trainers who understand female physiology, core/pelvic health, and birth recovery

    ●     A comprehensive health and wellness team of 50+ pros including certified personal trainers, physical therapists, massage therapists and nutrition coaches

    ●     Programming rooted in science, designed for kick ass moms at every stage

    We don't just get you back to where you were—we help you move forward stronger.

 

Start Your Prenatal or Postpartum Fitness Journey Today

Looking to feel strong during pregnancy? Rebuild your strength as a new mom? Wherever you're starting, we're here to help you thrive.

Complete our short intake form and we’ll match you with the perfect DIAKADI coach for your needs, experience, and goals.

Let’s get moving, You were built for this—and we’re built to help.

You got this. We got this.