When can I start which exercise after giving birth?
Weeks 0-3
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360° breathing
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Pelvic floor activation
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Poisture training in handling the baby
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Gentle activation and relaxation of the deep abdominal muscles and pelvic floor
WRITING
HI THERE!
I'M JULIA AND I'M HAPPY TO BE ABLE TO ACCOMPANIE YOU.
In recent years, the scientific and therapeutic focus in postpartum recovery has shifted significantly: away from pure pelvic floor training towards a holistic management of the functional core.
In over five years as a postpartum recovery course instructor, I've accompanied countless women on their journey after childbirth. It has always been my passion to support each participant individually – but in a group course, this often reaches its limits. Out of the need to use the precious time immediately after birth for an efficient and effective recovery program, my "Baby" Plus One was born – my passion project for your fresh start.
A typical postpartum recovery course usually takes place once a week – that's a good start, but often not enough for sustainable progress. My concept focuses on regularity rather than one-off sessions: Short, frequent training sessions are significantly more effective than one long session per week. Plus One therefore combines the full flexibility of online training with the intensive support of one-on-one personal training.
I am really looking forward to accompanying you and your ' Plus One ' on this journey.
Sincerely
Julia
Birth is an experience that demonstrates that life is not merely function and utility, but form and beauty.
CHRISTOPHER LARGEN
HI THERE!
Some of the reasons our clients recommend plus one ...
One client at a time philosophy
No two stories are the same
One-to-one coaching
Modern hybrid concept
Starting early after birth, moving mindfully
State of the art training methods
Rehabilitation (or postpartum recovery) begins immediately after birth, often referred to as the "fourth trimester"
From the very first minute, the body works incredibly hard to recover. During the first few weeks of the fourth trimester, the most important hormones for tissue healing are released. Starting now with gentle breathing and mindful movement lays the foundation for safe, faster regeneration and effectively prevents long-term consequences.
"There are countless websites with exercises for postpartum recovery, but a targeted approach is something else entirely."
Targeted training means restoring the core muscles step by step, first by training breathing and body awareness before strengthening muscles and increasing the load.
Our equipment package includes
Pilates ball
Mini Bands
Resistance Bands
Yoga Block
Fascia ball
Training mat
Equipment bag
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OUR PROGRAMS
Find the package that perfectly fits your everyday life
The packages adapt to your needs. Depending on your personal challenges, the larger packages offer a higher proportion of personal training – for all mothers who want particularly close and expert support on their journey.
//01
FOUNDATION 1:1
2 x 30 min Personal Training
8-week online training, phases 1-3
8 weeks of loan equipment
Our standard package for all women who want to be fit for everyday life, work and sports again approximately 16 weeks after giving birth.
//02
COMPLETE 1:1
4 x 30 min Personal Training
16 weeks of online training, phases 1-4
16 weeks of loan equipment
CHF 520
PRIVATE 1:1
8 x 60 min Personal Training
16 weeks online training phases 1-4
16 weeks of loan equipment
//03
//03
VIRTUAL
16 weeks of online training, phases 1-4
16 weeks of loan equipment
Shipping of rental equipment
