Postpartum Essentials is a functional training programme designed to help mothers move well, feel great, and rebuild strength after pregnancy. Led by Niamh, founder of The SOMA Method, this 5-week online programme focuses on mobility, core and pelvic floor connection, and restoring function to help mums feel confident and pain-free in their bodies again.
Too often, essential postnatal movement patterns are overlooked, leaving many struggling with general fitness programmes. This programme bridges that gap, offering a structured, supportive way to safely regain strength and stability postpartum—whether you’re 6 weeks or several years postpartum.
What’s Included?
- 5-week progressive training programme (via TrainHeroic app)
- 1 new training session per week, to be completed 3 times (each session includes 6–8 exercises with reps & sets)
- Instructional videos to guide you through each movement
- Educational video on proper breathing technique
- Direct access to your coach via the app for support and questions
What You’ll Need:
- 7-inch Pilates ball
- Exercise/yoga mat
- Yoga block (or a thick book)
- Resistance band
- 0.5–1kg weight
- 1-2 large towels
ABOUT THE PROVIDER
Niamh is the founder of The SOMA Method and a Sport, Dance & Exercise Scientist with a specialist focus on adolescent and pre/postnatal movement coaching. With a passion for helping women move pain-free and feel confident in their bodies, she has spent over a decade working with young dancers, athletes, and mothers; improving strength, mobility and body mechanics whilst rehabilitating pain, improving core and pelvic floor function and preparing someone for a return to sport/dance.
Her expertise stems from both professional training and personal experience. After suffering chronic back pain post-pregnancy, she delved deep into corrective exercise and biomechanics, learning from world-renowned specialists. Now, through The SOMA Method, she helps women restore core function, alleviate pain, and regain strength safely at every stage of life.
