Service Details

ANC & PNC Fitness Service

Antenatal Care(ANC) Fitness :

Antenatal fitness is essential for maintaining overall well-being during pregnancy. At Fisiobee, we offer specially designed fitness programs to support expectant mothers through safe and effective exercises.

Benefits:

• Reduces pregnancy discomfort (back pain, swelling, leg cramps).
• Improves posture and strengthens muscles for labor.
• Helps control weight gain.
• Reduces the risk of gestational diabetes and high blood pressure.
• Boosts mood and reduces stress.

Postnatal Care(PNC) Fintness :

Postnatal fitness is crucial for recovery and regaining strength after childbirth. At Fisiobee, we provide structured fitness plans to help new mothers transition back to their pre-pregnancy fitness levels safely and effectively.

Benefits:

• Aids postpartum recovery and strengthens weakened muscles.
• Helps restore core strength and improve posture.
• Increases energy levels and reduces postpartum depression.
• Supports weight loss after pregnancy.

1 .Couple Training (Yoga/Pilates) for ANC & PNC

Couple training during pregnancy and postpartum involves both partners engaging in Yoga and Pilates to support the mother’s well-being, strengthen the bond, and prepare for childbirth and recovery together.

Benefits :

• Emotional & physical support
• Reduces pregnancy discomfort & stress
• Strengthens core, pelvic floor & posture
• Improves flexibility & endurance
• Enhances partner bonding & teamwork

Poses:

• Seated Back-to-Back Breathing -

  Calms the mind

• Partner Cat-Cow Stretch -

  Relieves back pain

• Deep Squats with Support -

  Prepares for labor

• Partner Boat Pose -

  Strengthens core

• Legs-Up-the-Wall -

  Aids recovery

2 .Theraband Strength Training for ANC & PNC

Theraband (resistance band) training is a gentle yet effective way to build strength, improve flexibility, and support pregnancy and postpartum recovery.

Benefits :

• Safe Muscle Strengthening
• Improves Posture
• Enhances Flexibility & Mobility
• Boosts Circulation
• Aids Postpartum Recovery

For Pregnancy (ANC) Poses:

• Seated Row -

  Strengthens back & posture.

• Bicep Curls -

  Keeps arms strong for baby care.

• Side Leg Raises -

  Supports hip stability.

• Squats with Band -

  Strengthens legs & glutes for labor.

For Postpartum (PNC) Poses:

• Pelvic Bridges with Band -

  Strengthens core & pelvic floor.

• Lateral Band Walks -

  Improves leg & hip strength.

• Shoulder Press -

  Supports upper body strength.

• Core Twists -

  Helps with abdominal recovery.

3 .Pilates for ANC & PNC

Pilates is a low-impact exercise that strengthens the core, pelvic floor, and posture, making it ideal for pregnancy and postpartum recovery.

Benefits :

• Improves Core Strength
• Enhances Flexibility & Balance
• Strengthens Pelvic Floor Muscles
• Boosts Circulation & Reduces Swelling
• Aids Posture & Stability

For Pregnancy (ANC) Poses:

• Pelvic Tilts -

  Strengthens lower back & core.

• Side-Lying Leg Lifts -

  Improves hip stability.

• Seated Spine Stretch -

  Relieves tension & promotes flexibility.

• Modified Cat-Cow -

  Eases back pain.

For Postpartum (PNC) Poses:

• Pelvic Bridges -

  Strengthens core & pelvic floor.

• Leg Slides -

  Leg Slides

• Clamshells -

  Supports hip & glute muscles.

• Seated Twist -

  Improves spinal mobility.

4 .Yoga for ANC & PNC

Yoga is a gentle, low-impact exercise that helps with strength, flexibility, relaxation, and recovery during pregnancy and postpartum.

Benefits :

• Reduces Stress & Anxiety
• Strengthens Core & Pelvic Floor
• Improves Flexibility & Balance
• Eases Back & Hip Pain
• Enhances Circulation & Breathing

For Pregnancy (ANC) Poses:

• Butterfly Pose -

  Opens hips & improves flexibility.

• Cat-Cow Stretch -

  Relieves back pain.

• Child’s Pose -

  Reduces fatigue & relaxes lower back.

• Warrior Pose -

  Builds strength & endurance.

For Postpartum (PNC) Poses:

• Bridge Pose -

  Strengthens the core & pelvic floor.

• Legs-Up-the-Wall -

  Boosts relaxation & circulation.

• Cobra Pose -

  Opens chest & relieves tension.

• Seated Forward Bend -

  Stretches the spine & hamstrings.

5 .Ergonomics for ANC & PNC :

Ergonomics focuses on proper posture, body mechanics, and movement techniques to reduce discomfort and prevent strain during pregnancy and postpartum recovery.

Benefits :

• Reduces Back & Neck Pain
• Prevents Muscle Strain
• Enhances Comfort During Daily Activities
• Supports Postpartum Recovery

For Pregnancy (ANC) Poses:

• Sitting Posture -

  Keep feet flat, use a lumbar pillow for back support.

• Standing Posture -

  Distribute weight evenly, avoid locking knees.

• Sleeping Position -

  Sleep on your side with a pillow between knees.

• Lifting Objects -

  Bend at the knees, not the waist, and keep objects close to the body.

For Postpartum (PNC) Poses:

• Breastfeeding Posture -

  Use a nursing pillow, sit upright with back support.

• Carrying Baby -

  Keep baby close to your chest, avoid arching your back.

• Getting Out of Bed -

  Roll to your side before pushing up to avoid core strain.

• Postpartum Core Support -

  Use abdominal binders or supportive exercises.

"The ANC & PNC fitness program was amazing! It helped me stay active during pregnancy and recover quickly postpartum. Highly recommend!” Pooja

At Fisiobee, our expert trainers and physiotherapists ensure that all exercises are safe and adapted to each stage of motherhood. Whether you're preparing for childbirth or recovering postpartum, our ANC & PNC fitness programs provide the best support for your journey.

Join Fisiobee today and experience a healthier pregnancy and postpartum recovery!