Personalized Prenatal and Postnatal Training Solutions By Dakota Personal Training
More than 60% of women experience lower back pain during pregnancy, and regular exercise has been shown to reduce discomfort, improve energy levels, and support mental health. Pre and post natal workouts are an effective way to maintain strength and mobility during and after pregnancy. At Dakota Personal Training, tailored one-on-one sessions provide support for each stage—before birth and after delivery.
Why Exercise During Pregnancy Matters
Staying active during pregnancy has physical and emotional benefits. Movement helps reduce swelling, improves posture, and supports healthy weight gain. It also helps prepare the body for childbirth by improving stamina, core strength, and breathing control.
At Dakota Personal Training, trainers understand the changes that occur during pregnancy. Sessions are adjusted to meet the needs of each trimester. Exercises are low-impact and focus on keeping the body strong and stable while avoiding unnecessary strain.
For example, modified Pilates can help reduce tension in the lower back, improve pelvic alignment, and keep the core engaged in a safe way. Breathing techniques are also part of the training, helping manage stress and improve oxygen flow.
Post Natal Fitness Support
After childbirth, the body needs time to recover. However, gentle movement can support healing and boost energy. Post natal workouts focus on restoring muscle tone, improving posture, and rebuilding core strength.
The sessions at Dakota Personal Training are designed to help new mothers regain physical balance without pushing the body too hard. Each session starts with a review of recovery status, so the workout aligns with the individual’s current condition.
Pelvic floor exercises, core rehabilitation, and guided stretching help reduce discomfort and build strength. In addition, functional movements prepare the body for daily tasks like lifting, bending, and carrying a child.
Personalized Training for Safety and Progress
Every pregnancy is different. That’s why customized workouts are essential. Trainers at Dakota Personal Training start with a detailed consultation to understand health history, current fitness level, and any limitations.
Each plan evolves as the body changes. For those in the early stages of pregnancy, sessions may focus on gentle cardio and posture work. As pregnancy progresses, workouts are adjusted to maintain comfort and safety. After birth, trainers monitor physical response closely, making gradual increases based on strength, energy, and recovery speed.
Unlike general fitness programs, pre and post natal workouts require knowledge of how the body shifts during and after pregnancy. The team uses proven techniques to support joints, protect the spine, and manage abdominal separation (diastasis recti) where necessary.
Benefits Beyond Physical Health
Exercise also supports emotional well-being during and after pregnancy. Hormonal changes, sleep disruption, and physical discomfort can affect mood and energy. Gentle workouts help release endorphins, improve sleep quality, and reduce feelings of anxiety.
The structure of a regular workout routine can also bring a sense of stability during a time of change. For many, it’s a time to focus on themselves, breathe deeply, and reconnect with their body. These sessions often create space for physical healing and emotional support at the same time.
Supportive Environment and Experienced Trainers
The private setting at Dakota Personal Training provides a comfortable and quiet space for focused training. One-on-one sessions mean no distractions and full attention from an experienced trainer.
Trainers are familiar with common concerns during pregnancy, such as joint pain, fatigue, and body image changes. They guide clients at a steady pace, using safe exercises that support the unique demands of pregnancy and recovery.
In addition, each client receives feedback, posture corrections, and encouragement to build strength without pressure. This approach creates trust and helps make progress safely.
What to Expect in a Typical Session
A session might begin with light movement to warm up the body and check in on how it feels. From there, exercises target the hips, back, legs, and core using simple tools like mats, resistance bands, or light weights.
Time is also spent on breathing exercises to improve oxygen delivery and stress management. At the end of the session, guided stretching helps the body cool down and return to a relaxed state.
All exercises are adapted to each person’s abilities and stage of pregnancy or recovery. Clients are encouraged to communicate openly about how they feel during sessions so that training can be adjusted in real time.
Pricing for Pre and Post Natal Workouts
Investing in your health during and after pregnancy is invaluable. We offer flexible pricing options to accommodate your needs:
- One Session: $140
- Five Sessions: $650
- Ten Sessions: $1200
- Twenty Sessions: $2300
Additionally, there is a monthly administration fee of $30. These packages provide the flexibility and support necessary for your pre and post natal fitness journey.
Take the Next Step in Your Pre or Post Natal Fitness Plan
Pre and post natal workouts offer a safe and practical way to support the body during one of its most demanding phases. At Dakota Personal Training, sessions are built around real needs—not trends. With expert guidance, each workout supports strength, recovery, and confidence in a way that is both steady and supportive.
Get in Touch
Dakota Personal Training
Phone: 646.287.6033