The pregnancy programme is designed to be beneficial throughout your whole pregnancy. It includes: 8 full length workouts of varied topic and intensity. 8 shorter workouts when you have less time. Pilates and Yoga sessions. Physio-led sessions on essential topics. Breathwork and mindfulness sessions. Slow flow & stretches video content on: pelvic floor & core work. Written content on: the pelvic floor, the abdominals, pregnancy do's and don'ts. Early days postpartum content including: stretches, yoga, mindfulness, posture, pelvic floor.

The Mamawell pregnancy programme is designed for you to be in control of how you workout through your pregnancy. Each workout can be completed during any trimester, and adaptations are given to support you. Please note, the first trimester is considered the ‘riskiest’ so you want to be really careful during this time. Maybe you won’t workout at all, or take the intensity really low. Please be mindful of how you're feeling on any given day and stop if any movements don’t feel good. You may feel sick and very fatigued in this trimester so just allow yourself rest days wherever you need. The second trimester is often one of renewed energy so enjoy movement in this time! You shouldn’t need to adapt many movements, so you should feel great doing the exercises in The Mamawell Method. The third trimester is where the bump may impede some movements, just because of how it’s sitting and the size. There should be adaptations given every time you need in The Mamawell Method - but be in touch if you need advice. You may get tired more quickly in this trimester so take longer breaks where necessary. Please note, all workouts are formulated by qualified and experienced professionals - but you workout at your own risk during pregnancy. Always seek guidance from a healthcare professional should you experience any symptoms such as dizziness, extreme fatigue, sickness, extreme overheating etc. Mamawell does not accept any liability for injury or other complications arising during pregnancy. ​

It is completely up to you how often you workout during your pregnancy. Each week will be very different with energy levels changing all the time. Mix up your workouts with regular walks and stretch sessions depending on your mood. The programme allows you to pick and choose your workouts from ‘high intensity cardio’ to ‘stretch and flow’ depending on how you’re feeling each day or week in your pregnancy. ​ The workouts are designed to be repeated. Trust me, they'll feel different every time depending on where you're at in your pregnancy. Use them to build strength & endurance. They can all be repeated as often as you can.

Be careful of intensity - it’s important in pregnancy that you don’t get to the stage where you’re on the floor gasping for breath. A good way to measure intensity is to reach 8/10 capacity maximum as measured by the ‘talk test’. For example, you should always be able to keep a conversation going and never be so out of breath that you can’t speak. In pregnancy there are days where certain exercises will feel great and others where they feel less than ideal, so you don’t want to push through those days - take a rest, find an alternative movement. Throughout the programme you have time to pause the videos, take extra breaks or adapt the movements - take advantage of that. ​

All workouts are designed to do at home with minimal equipment and space. You will need: • An exercise mat • A 2m long resistance band - go for strong resistance when purchasing, or start on a medium resistance and increase as you work through the videos. • A short circular looped resistance band - go for strong or very strong resistance. ​ Here are some links for appropriate bands: Looped band(https://amzn.to/3DVxid4) Long band(https://amzn.to/3KzlNMg)

You will notice there’s no soundtrack playing in the background of the Mamawell Method. We’re all different, and musical choice is so personal, so we decided to let you choose your own. Depending on mood, energy levels or how much sleep you’ve had, your music choice will differ day to day. Some people love to listen to podcasts, some the radio. And sometimes you may just want a bit of peace and quiet with no music at all.

When you sign up to the postnatal programme you get a free trial for 1 week. Payment will automatically be taken after that week and then will continue coming out of your bank every month until you decide to cancel.

The videos sit on the Mamawell platform and are not downloadable or shareable. You'll need an internet connection to access the videos, but they are available on multiple devices 24/7. You can watch them on mobile or desktop and they can be cast to a TV for big screen viewing!

We're here to help you feel energised, strong and confident all through your pregnancy. You don't need to cancel when you reach your due date as Mamawell has content for right up to that point anf from the earliest days postpartum. You can cancel anytime by heading to the 'my subscriptions' page on the login menu. Your membership will cancel immediately and no further payments will come out after the current billing period. I'd like to cancel now.(https://www.mamawell.org/account/my-subscriptions)