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Evidence-based workouts for pregnancy & postpartum.
🇸🇪 Made by Swedish women’s health physios
💪🏼 Start your 7-day free trial ↓

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$Two strangers decided to start an app together ¯\_(ツ)_/¯ aaand the rest is history! We had never met in real life when we started the company and began sketching out what would become Mammaträning. It really was a gamble, but it turned out to be EXACTLY right. The only thing we knew was that we wanted to help EVERY SINGLE PERSON out there who has wondered what the body can handle and feel good doing during and after pregnancy, without finger-wagging or scare tactics. And now we get to do it FULL-TIME! THANK YOU to everyone who has been part of the journey so far, whether it’s been for a month here and there or consistently through several pregnancies and postpartum periods. We’re so happy that we get to work with helping women, and you make it possible 💖 by @mammatraningworld$

Yep. We know how confusing it can be 😮‍💨 Let’s guide you through it.

Our app Mammaträning is created by Swedish women’s health physiotherapists.

We’ve helped thousands of mothers in Sweden with our evidence based approach, both during pregnancy and after birth. Let us help you too 🥰

Follow our week-by-week plans and help your body feel strong, recover and be pain free.

Start your free trial today!

#pregnancy #postpartum #prenatal #postnatalrecovery #workoutapp #coretraining by @mammatraningworld

This is how Mammaträning works! We’re really proud of our features and we want you to get to know them 👏🏼

💪🏼 Training Programs
With a coach on screen or on your own. During or after pregnancy. With or without equipment. Mammaträning’s physiotherapists and personal trainers have put together different training programs to follow week by week!

🎲 Shuffle Workout
Instead of letting indecision eat up precious workout time, the app will give you your workout of the day. Just set how much time you have and if you have any equipment available, and we’ll serve you a workout whether you’re at home in the living room or at the gym.

↗️ Choose Your Level
Our unique level system extends from early pregnancy until late postpartum where you may be fully recovered from childbirth. By selecting your level, you will only get workouts that suit you. Is the level getting too easy or difficult? Change the level with the push of a button.

✅ Filter Your Workouts
You can easily filter your workouts by selecting the desired duration, focus area and the equipment you have available. Long band workout in the living room or gym workout for 45 minutes? We’ve got you covered.

🏋🏽‍♀️ Exercise Bank
Not sure how to do a certain movement? In the exercise bank you will find videos and detailed descriptions for over 500 exercises! Perhaps you’ll find a new favorite, or venture into something you’ve never done before?

📖 Articles
During and after pregnancy, many questions arise. Our women’s health physiotherapists answer them all in our articles. All evidence based, of course!

Welcome to Mammaträning! by @mammatraningworld

That last pic 🥺 we love seeing your little workout buddies! by @mammatraningworld

…so what are you waiting for? Start your 7-day free trial in the app Mammaträning today 💪🏼 a happier and healthier life is just around the corner! by @mammatraningworld

Not everyone should do pelvic floor exercises during pregnancy!… but most people will benefit from them ☺️

Pelvic floor training is all about exercising the muscles at the base of your pelvis to make them stronger, improve their endurance, or help them react more quickly. During pregnancy, research shows that training these muscles can both prevent and reduce urinary leakage—which is pretty amazing!

On top of that, stronger pelvic floor muscles are better equipped to support the increasing weight of your pregnancy, including your growing uterus and baby.

If you choose to do pelvic floor exercises, it’s important not to overdo it. Walking around squeezing your pelvic floor all day isn’t the answer.

Instead, try this:

1–3 times per day (maximum):
• Do 10 maximal pelvic floor contractions, holding each one for 6 seconds.
• Relax for twice as long between each contraction.
• Finish with 10 slow, deep breaths.

This gives your pelvic floor both a strength workout and the relaxation it needs afterwards. Deep breathing encourages the pelvic floor muscles to lengthen and relax with every breath.

If your pelvic floor is already overly tense, or you’re experiencing pelvic floor pain, it may be best to focus on the deep breathing alone. And consider booking an appointment with a pelvic health physiotherapist who can assess you and guide you in the right direction. ♥️ by @mammatraningworld

How do you actually fit in your workouts when your energy is low, your routines have disappeared, and your little ones need you every five minutes? 😅

Here are 7 of our best tips!

What are your best tips and tricks? Share them in the comments 👇🏼 by @mammatraningworld

Cycle syncing is everywhere right now. But does it actually work? 🤔

There’s no solid evidence that we perform better or get better results by adjusting our training to our menstrual cycle. Instead, we’re all affected very differently by hormonal changes. Some of us notice them a lot, others not at all.
So our tip: get to know your own body. Strong and energized? Go for it! Exhausted or dealing with bad cramps? Adjust the intensity if necessary.
Train by how you feel, not by the calendar. ❤️

Save this, and send it to a friend who’s been planning her workouts around her cycle 👇🏼 by @mammatraningworld

Training is like butter on bread or oil for a squeaky door 😎 it can work wonders for a body with or without aches and pains.

During an uncomplicated pregnancy, exercise can help prevent complications, improve mental health, and reduce both fatigue and pain.

After giving birth, it supports healing, builds strength, and - again - eases pain.

And the endorphins! Let’s not forget the endorphins! 🤤

The idea that exercise would be dangerous during this stage of life has no scientific backing. It’s time we put that myth to rest once and for all.

When we adapt the training to you and your body, exercise can actually be the ingredient in your everyday life that makes you feel your absolute best – whether it’s 5 minutes in your living room or 30 minutes at the gym. by @mammatraningworld

Did you know that recovery after a C-section and a vaginal birth requires different recovery plans? 💕 Download Mammaträning on App Store or Google play today to start your free trial! ✨

After a vaginal birth, you need a plan that takes the different stages of pelvic floor recovery into account, as well as weak abdominal muscles and vaginal tears.

After a C-section, you’re recovering from abdominal surgery and need a plan that supports the entire healing process (for both you and your scar), while gently rebuilding strength in your core and the rest of your body.

We believe every mom deserves a safe and clear path to follow after giving birth! That’s why we created two different programs for the first 8 weeks postpartum. Simply choose your birth method and you’re ready to get started ☺️ by @mammatraningworld

This scar massage is recommended starting at the earliest 10 weeks postpartum and can help your scar tissue feel more flexible and comfortable.

As a physiotherapist at Mammaträning, I’ve have gathered all the information you could possibly need after birth and show you how to recover and rebuild your strength.

Our “New Mama - C-section” program guides you through the first 8 weeks after surgery, and our “Strong Mama” program continues to support you after that 💕

Download Mammaträning in App Store today and start your 7-day free trial 👏🏼 by @mammatraningworld

In the Mammaträning app, you’ll get the advice you should have received earlier AND the workouts you actually need throughout your postpartum journey.

With programs created by licensed physios, you’ll find a safe, simple, and effective path from pregnancy and recovery to becoming stronger and more confident.

You shouldn’t have to Google, guess, or be afraid to work out. We’re here for you every step of the way! 💖 start your 7-day free trial today! by @mammatraningworld

The App Mammaträning

@mammatraningworld