In de Cramer 23A, Heerlen06 - 810 276 62
Casual and fun exercising during and after pregnancy

Creating Powermamas

Many women want to continue exercising during pregnancy and to be fit again as soon as possible after delivery. However, pregnancy and childbirth require a lot from your body. It is therefore wise to get sufficient rest and exercise responsibly both during and after your pregnancy.

How can you do that? In collaboration with the Core Academy, CrossFit Heerlen offers the PowerMama training program, especially for women who want to exercise during pregnancy and/or after delivery.

Doing sports during and after pregnancy

Who is it for?

The PowerMama program is for women who are pregnant, have recently given birth and/or would like to begin exercising up to two years post-pregnancy. In the case of a vaginal delivery without complications, you can generally begin exercising after 6 weeks (8-10 weeks for C-section). Women who have already been doing CrossFit or are physically active, but experience pain in the stomach, back, pelvis or pelvic floor, are also welcome to join.

What is included?

The training program focuses on building strength and endurance. We start with an explanation of posture, abdominal separation and movement patterns. We also discuss the consequences you may experience as a result of pregnancy and delivery. We look at what your strengths and weaknesses are and what you can focus on. During the trainings we work on a strong core, strengthening large muscle groups and the pelvic floor muscles, all through functional movements. You will also become familiar with CrossFit Fundamental Movements every week such as the Air Squat, Front Squat, Shoulder Press and Deadlift.

PowerMama is a program developed by Core Academy founders who work as a midwife and pelvic physiotherapist. All classes in the 8-week program offered at CrossFit Heerlen are given by certified trainers who have specialized training in sports during and after pregnancy.

Ready to join? Sign up for the next PowerMama program!

Why to join?

If you want to exercise during your pregnancy or after giving birth and do not know where to start, permanent physical conditions may come up. An average of one in four adult women suffer from pelvic floor complaints such as involuntary loss of urine during exercise, and three in ten women sustain a slight diastasis after the first pregnancy (separation of the abdominal muscles). With multiple pregnancies, the chance of a diastasis increases. A shifting of internal organs can also arise from improper training. To prevent this, your abdominal muscles and pelvic floor muscles require extra attention during and after pregnancy. If your abdominal muscles have not yet recovered after delivery or your pelvic floor muscles are not strong enough, it is important to work on this first. During trainings in the PowerMama Program, we work on various exercises to strengthen these muscles.

The goal of the training is to stay fit during your pregnancy and to prepare you for regular exercise again after giving birth. In addition, we introduce you to CrossFit. After completing the program, you will have a good foundation in terms of strength and stamina and you be more aware of your breathing, abdominal muscles and movement pattern.


The course in a small group setting (max 8) lasts 8 weeks and takes place every Monday evening from 20.00-21.00. The next small group PowerMama course starts in January 2020; Monday, January 6. Until then it’s also possible to receive 1-on-1 or 1-on-2 private coaching for PowerMama’s (to be). Please contact us if you want to start our PowerMama program!


The trainings are given at CrossFit Heerlen, In de Cramer 23A in Heerlen.


Cost is €140 for 8 lessons. Note: Private coaching (1-on-1 or 1-on-2) is also possible. Our private coaching rate is €50 per session.

Meet our PowerMama Coaches

Our trainers are the best of the best. They are qualified and certified to support you in becoming a PowerMama!
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You can register for the course online or via the CrossFit Heerlen app. After you have created a personal account, you can pay for the course online. Please note, there is a limited number of spots available for this course.