Classes for Postpartum Health & Strength

Small-group classes in Astoria, NY for moms focused on core strength, pelvic floor health, and pain-free movement.

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Classes Offered

Pain-Free Strength for Moms

This 6-week small group program is designed for moms who want to get out of back pain and return to strength training with confidence. We rebuild deep core and pelvic floor support so your back feels supported again—then progressively build toward lifting and moving confidently without flare-ups.

Mommy & Me Postpartum Restore

A gentle, progressive restore program focused on healing, breathing, and reconnecting the core and pelvic floor post birth. This class is designed to meet you where you are in early postpartum (or pregnancy) and help you rebuild safely and intentionally.

Babies are welcome and movements are easily modified for pregnancy.

Mommy & Me Dance Cardio + Sculpt

A fun, low-impact dance cardio + sculpt class designed to help you move, sweat, and feel good. (approximately 30 minutes of dance cardio + 30 minutes of sculpt).

Partners are welcome, and the vibe is supportive, inclusive, and energizing.

KEY DETAILS

Pain-Free Strength for Moms

  • Length: Each month begins new cohort (drop ins available as well)

  • When: Tuesdays at 1:30pm & Fridays at 2pm

  • Location: Fitness Lounge (Steinway and 31st ave)

  • Group Size: Capped at 5

  • Focus: Building strength while rebuilding the body.

  • For Who: babies welcome as well as those who are expecting.

Mommy & Me Postpartum Restore

  • When: paused for now

  • Location: Gym-Azing (23rd Ave & 27th St)

  • Format: Babies welcome

  • Group Size: Capped at 5

  • Focus: Restorative, foundational strength

  • Bring: Your own blanket for baby to lie on

Mommy & Me Dance Cardio + Sculpt

  • Length: Each month begins new cohort (drop ins available as well)

  • When: Thursdays at 1:30 PM

  • Location: Gym-Azing (23rd Ave & 27th St)

  • Format: Mommy & Me

  • Focus: Fun, sweaty, and supportive

  • Bring: Your a blanket for baby to lie on + carrier for the dance portion

FAQs

 

How long are classes?
All classes are one hour!

 

Can I bring my toddler?
Ideally, these classes are designed for babies who aren't walking yet. I can't provide entertainment or childcare, so if you feel your child can safely entertain themselves nearby while you work out, you're welcome to bring them.

 

My baby doesn't like being put down. Can I still come?
Absolutely. We're a group of moms and we get it. Nobody minds a fussy baby, and nobody expects perfection. Need someone to hold your baby while you finish a set or complete a circuit? That's what community is for. We're here to support each other.

 

What if there aren't enough people signed up?
If there are fewer than 2 people registered by 8:00pm the night before, class will be canceled and anyone registered will be notified.

 

What do I need to bring?
For all classes: sneakers, water, and a mat or blanket for your baby.

For Dance Cardio + Sculpt: please also bring a baby carrier. We wear baby for the dance portion, although your baby is welcome to stay on the floor nearby if that's a better fit.

 

I'm pregnant. Can I join?
Yes! Pregnant women are welcome. One of the benefits of keeping classes small is that workouts can be modified based on your needs, comfort level, and stage of pregnancy.

 

I recently had a baby. When can I start?
You'll need clearance from your doctor before returning to exercise, which is typically around 6 weeks postpartum. If you're unsure whether you're ready, feel free to reach out and we can chat.

 

What if I sign up for the month and miss a class?
If space is available in another class that month, you're welcome to use it as a make-up class. While make-ups aren't guaranteed, I'll always do my best to accommodate you.

 

I thought classes required a monthly commitment?

Originally, I planned to run these as monthly cohorts only. While I still believe consistency is the best way to see progress, build strength, and get to know the other moms in class, I also know that committing to anything as a mom can be tough!

I've been able to create a little more flexibility, so you can now choose between a discounted monthly pass or drop in when it works for your schedule.

My hope is that this makes it easier for more moms to join while still keeping the classes small, supportive, and personalized.