Postpartum Fitness Classes in NYC

Two ways to train postpartum

Ongoing classes. Book any session on the schedule, as often as suits your week.

• Postpartum Signature — the 45-minute strength, cardio and core format, adapted for recovery: pelvic-floor- and diastasis-aware core work, progressive strength for the lifting and carrying of new parenthood, and breathwork that doubles as nervous-system regulation.

• Baby Groove — a class you take with your baby, so you don't need childcare to move.

The 6-week postpartum cohort. A dated program for up to nine postpartum parents, 6–25 weeks after birth, meeting weekly with the same group and trainer. Weekly pelvic floor and core-focused strength sessions, three bonus sessions with guest experts (postpartum nutrition, infant sleep, nervous-system regulation), a private WhatsApp group, and recordings of the expert sessions. See the next cohort's dates and pricing.

Not sure which fits? The cohort suits a structured, supported return to movement in the early months; ongoing classes suit flexible attendance at any stage. You can do both.

 

When can I start?

Freya requires your care provider's clearance before postpartum exercise, which for many people comes at the six-week visit, later after a cesarean or complications. There is no upper limit: "postpartum" at Freya means months or years out as much as weeks. Tell your trainer where you are in recovery and about any symptoms (leaking, heaviness, doming, pain) so they can coach the right options.

 

What postpartum training at Freya focuses on

• Pelvic floor that can engage and release on demand, trained through breath before load.

• Deep core and diastasis recovery: rebuilding tension across the midline before adding intensity.

• Strength for real life: hip hinges, carries, squats and pressing for the car seat, the stroller and the floor.

• Conditioning that returns gradually, low- to no-impact first.

• Energy and mood: a reason to leave the apartment, move hard, and be around people in the same season.

 

Bringing your baby

Babies are welcome in every in-studio class. Bring a carrier or a blanket; mats and props are provided. If your baby cries or needs feeding, take the time you need; trainers will offer alternative exercises so you can rejoin, and may offer to hold your little one if that helps (and it's fine to say no). Can't make it in? Join by livestream from home.

 

Who teaches

Many Freya instructors hold specialized postpartum certifications, and all train with owner Jenny Hoofnagle, a Prenatal and Postpartum Corrective Exercise Specialist, Diastasis and Core Consultant, comprehensively certified Pilates instructor and birth doula whose own pelvic floor recovery is what led her to this work. Meet the team.

 

Where and how to start

Freya Movement Studio, 134 West 29th Street, #607, New York, NY 10001, near Penn Station and Herald Square. Try 3 classes for $76 (4 weeks) or 2 weeks unlimited for $114, both including in-studio and livestream. Compare packages and memberships, then book a class. For one-on-one postpartum work, including Reformer Pilates, see private training.

Questions about your situation? Email info@freyamovement.com or call (646) 224-0674.

 

Postpartum FAQs

I had a C-section. Can I join? Yes, once your provider clears you. Tell your trainer; core and strength options are adjusted accordingly.

I have diastasis recti. Is this safe? The core work is designed with diastasis in mind and progresses from breath and tension to load. Mention it before class. For a full assessment, ask about a 1:1 consultation.

Do I need to have done the prenatal classes? No. Many clients start at Freya postpartum.

Is this a mommy-and-me class? Baby Groove is designed to be done with your baby. Postpartum Signature is your workout; your baby is welcome alongside you. Still pregnant? See pregnancy workout classes and prenatal Pilates.