Lift & Prepare: Prenatal Exercise

Who it's for?

• 14–32 weeks pregnant

• Have no contraindications to exercise

Benefits

• Improve and maintain mobility during pregnancy

• Improve strength in the core and pelvic stabilizers to reduce pregnancy-related pelvic girdle pain and pelvic floor symptoms such as leaking

• Improve strength and awareness of the pelvic floor muscles

• Exercise modifications for your stage of pregnancy

• Continue exercising pain free during pregnancy

• Prepare your body for labour and delivery

• Strengthen the upper body to help with carrying your baby

Classes include:

• Six small group classes combining pelvic floor education and exercise

• A home version of the workout to continue on your own

• Designed by a Pelvic Health Physiotherapist and taught by our Pregnancy and Postpartum Core Corrective Exercise Specialist

Lift & Restore: Postpartum Recovery

Who it's for?

• 6 weeks to 18 months postpartum

• Cleared by your primary medical provider to return to exercise

• Looking to reconnect with and strengthen your body postpartum

• Wanting to return to higher-impact exercise such as running

Benefits

• Enhance strength and mobility during the early postpartum phase

• Exercises targeting the pelvic floor, core, glutes, and overall body strength

• Improve awareness and strength of the core and pelvic floor muscles

• Tailored workouts to match your individual needs

• Upper body strengthening to assist in lifting and carrying your baby

Classes include:

• Six small group classes combining pelvic floor education and exercise

• A home version of the workout to continue on your own

• Designed by a Pelvic Health Physiotherapist and taught by our Pregnancy and Postpartum Core Corrective Exercise Specialist

Lift & Strengthen: Pelvic Health Foundations

Who it's for?

• 18+ months postpartum

• Never had a baby or been pregnant

• Symptoms of pelvic floor dysfunction, including urinary incontinence or prolapse

• Persistent low back pain

• Want to strengthen your core and pelvic floor muscles

• Concerned about diastasis rectus abdominis (DRA)

• Have no contraindications to exercise

• Want to build confidence lifting weights

• Want more direct supervision

• Unsure where to start with exercise

Benefits

• Exercises targeting the pelvic floor, core, glutes, and overall body strength

• Improve awareness and strength of the core and pelvic floor muscles

• Build confidence lifting weights

Classes include:

• Six small group classes combining pelvic floor education and exercise

• A home version of the workout to continue on your own

• Designed by a Pelvic Health Physiotherapist and taught by our Pregnancy and Postpartum Core Corrective Exercise Specialist

Lift & Thrive: Strength for Healthy Aging

Who it's for?

• Adults aged 60+

• Symptoms of pelvic floor dysfunction, including urinary incontinence, prolapse, or genitourinary syndrome of menopause

• Persistent low back or hip pain

• Want to strengthen your core and pelvic floor muscles

• Concerned about bone health

• Want to improve muscle mass and bone strength after menopause

• Want to build confidence lifting weights

• Want more direct supervision

• Unsure where to start with exercise

• Have no contraindications to exercise

Benefits

• Progressive exercises targeting the pelvic floor, core, glutes, balance, and total-body strength

• Improve core and pelvic floor awareness, coordination, and strength

• Build confidence lifting weights

• Support bone health and preserve muscle mass with evidence-based strength training

• Improve balance, mobility, and functional strength for everyday activities

• Reduce the risk of falls while maintaining independence and confidence with movement

• Learn exercises you can continue safely at home or in the gym

Classes include:

• Six small group classes combining pelvic floor education and exercise

• A home version of the workout to continue on your own

• Designed by a Pelvic Health Physiotherapist and taught by our Pregnancy and Postpartum Core Corrective Exercise Specialist