Pre and postnatal

Pre and Postnatal Fitness

pre and postnatal fitness programs

The best variety and quality for moms-to-be and new parents!

At Dovercourt, we pride ourselves on being a leader in Pre and Postnatal programming. Our classes cater to mothers and mothers-to-be with a dynamic assortment of fitness programming, as well as inclusive events and educational workshops. Our instructors and staff are happy to provide advice and assistance to help maximize your pre and postnatal experience.


The Dovercourt Difference: What Makes Our Personal & Prescriptive Approach?

Flexible
Having a baby, going back to work, unpredictable baby-schedules: we hear you!  We’re happy to offer flexible options, including kindercorner, ‘make up classes’, and we’ll credit you for going back to work, childbirth or inability to continue attending.

Affordable
The more classes you take, the more you save!  Register for a second and subsequent specialty class and get 50% off.

Engaging
We’re so much more than just fitness.  Joining our pre and postnatal programs means becoming a part of a special community of fellow mums.  Join us for special playdates, potlucks, picnics and workshops, to top off your fitness experience!

Expert-Led
Our instructors are pre and post-natal experts, with a firm understanding of the body’s unique changes before and after birth.  Our backgrounds range from mothers, Birth Doulas, and trainers, all with an abundance of experience to ensure your safety and enjoyment in our classes.

Fun!
Taking part in our pre and postnatal programs is more than fitness.  Here, you’ll create life-long friendships, meet other mothers, enjoy clothing swaps, potlucks, Secret Santas, picnics and workshops.  Join us and see the difference!


Prenatal Programs

We are committed to keeping our moms-to-be healthy, safe and fit. Join our prenatal programs to maintain your active lifestyle during all phases of your pregnancy.

PRENATAL YOGA (SUITABLE FOR BEGINNERS)

Stay healthy during pregnancy with yoga postures to stretch and strengthen the entire body. Breath work will relax and deepen your experience, and allow a connection between mind, body and soul during this special time.

PRENATAL AQUA

Make the most out of every stage of fitness throughout pregnancy. This class offers a safe and effective fitness program for moms-to-be. Exercises are low impact and easy on the joints and the lower back, while keeping mom strong and helping to prepare the body for childbirth.

PRENATAL STRENGTH

Make the most out of your pregnancy and prepare the body for childbirth by incorporating strength training into your regime. Led by Dovercourt’s prenatal fitness experts, a focus will be on strengthening the core and pelvic floor.


Mom & Baby Programs

Dovercourt is the perfect place for new moms to get back in shape! Work out with our postnatal exercise specialists in our mom and baby programs.

POSTNATAL TRX AND CORE CONDITIONING WITH BABY

Core conditioning using the TRX suspension system is great for lengthening and strengthening the core! The exercises taught in this class will focus and restoring proper alignment to the spine and pelvis, flattening the tummy and re-energizing tired mom muscles, while offering moms a safe place to reconnect and get fit with baby nearby.

POSTNATAL AQUA WITH BABY

Enjoy the excellent cardiovascular and muscular strengthening benefits of an aquafitness workout with the company of your baby and other new moms. Even baby gets to enjoy, as they float alongside mom in an infant flotation device provided by Dovercourt.

ANNA’S EXTRA SPECIAL MOM & BABY VARIETY CLASS

Join Dovercourt’s own Fitness Coordinator and Prenatal and Postnatal Expert, Anna, as she leads the class through a variety of workouts and fitness genres. No two weeks will be the same in this variety class, incorporating TRX, Bosu, Weights, Cardio, Dance, and Circuits!  Moms and babies of any age and ability are welcome!

POSTNATAL PILATES

Enjoy the benefits of this core-strengthening and posture-improving fitness technique, in a class designed especially for postpartum moms! Created to tone and target the pelvic floor and transverse abdominus, the muscles most commonly affected during pregnancy and childbirth, we’ll offer the perfect mind-body balance to your fitness regime postpartum.

POSTNATAL SPIN AND CORE CONDITIONING WITH BABY

The best of both worlds in one class.  Improve your cardiovascular health and blast calories with indoor spinning. Follow up by improving your physique, strength and revving your overall metabolism with resistance training, core conditioning and the TRX suspension system. Train like never before!

(Babies are absolutely welcome, and encouraged to join).


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Questions? We’re here to help

Are babies welcome in all postnatal programs?
Yes!  Babies are more than welcome in our Postnatal programs.  With our lending library, including a variety of carriers, mums are welcome to wear babies or let them rest in their car seats or mats (provided on site).

I want to register for a prenatal class, but I am due before the end of session. May I still join?
Absolutely.  We offer flexible options for our prenatal clients.  Simply register for whichever program you’d like, and when you’re no longer able to attend the class, we’ll credit your account for the remainder of the session; this can be put towards a postnatal class later on!

Are there childcare options for older or mobile babies?  
Of course!  We offer Kindercare Monday through Friday, 8.15am to 11.30am for babies 6 weeks old and up.  Our attentive, qualified staff are pleased to offer activities and a safe place to play so you can make the most of your workout.

I require modifications for exercise; is this possible?
No two births – or pregnancies – are the same, even the second or subsequent time around.  We understand, and our team of pre and postnatal experts will be happy to offer modifications to anyone who requires them, for any reason.

I’m returning to work before the end of session.  What can I do?
We understand. Once you’ve registered for the class, you’re free to let us know when you’re back to work, and we’ll credit back your account the remainder of the session.  Most mums opt to join us later for other specialty classes in the evenings or weekends once the new routine has begun!

I’m not sure which class will be best for me pre or postnatal.  Can someone help?
Please let us help!  We pride ourselves on our Personal and Prescriptive approach at Dovercourt.  Our pre and postnatal experts are always at your disposal to find the best fit for you.  Simply call our Coordinator of Health & Wellness, Anna, at (613) 798 8950 x 227 or email fitness@dovercourt.org to get started.

How do I register?

  • Registration can be done online, in person, or by phone:
  • Online at: www.dovercourt.org
  • In person at: Dovercourt Recreation Centre, 411 Dovercourt Avenue, Ottawa
  • By phone at: (613) 798 8950