Prenatal and Postnatal Training

Postnatal Level 1

• Description Level 1
  • A postpartum exercise program for new mothers designed to strengthen the pelvic floor muscles and stabilizing muscles, which were affected during pregnancy and childbirth—as well as the upper body muscles that play an important role in a new mother’s physical capacity and daily activities.
  • This program will gradually increase in intensity over the course of the session to prepare moms for Level 2 postnatal classes and help prevent short- and long-term complications.
  • The class is available 2 weeks after a vaginal delivery or 4 weeks after a cesarean section, and the intensity of the class will be tailored to each mom’s individual fitness level.
  • Participating in this level also helps reduce the risk of postpartum depression by fostering social interaction and building a sense of community.
• Rate and Schedule

  Dates: July 6 to August 14, 2026
  Where: Sports Centre

  NAME	CODE	SCHEDULE	*PSP	*NPSP	MILITARY
  Postnatal level 1	PHY2627081302PA	Wednesday 10:30am to 11:30am Friday 9:15am to 10:15am	125$ 2x week	165$ 2x week	Free
  Postnatal levels 2 & 3	PHY2627081302PA	Wednesday  9:15 to 10:15	125$ 1x week	165$ 1x week	Free

  
   
• For who?
  For moms who are 2 weeks post-vaginal delivery or 4 weeks post-caesarean and want to resume postnatal training in a safe environment.
• Course objectives
  • Strengthening of pelvic floor and trunk stabilizing muscles
  • Improved muscular strength and endurance for the tasks of daily life as a mother 

  
   
• Level
  • Low to Moderate (Adapted to each mother's postnatal level)
  • Gradual increase in intensity and difficulty over the course of the session

  * It is strongly recommended to have consulted a perineal rehabilitation physiotherapist.
   

Postnatal Level 2

Continuation of Level I postnatal course. Training focused on strengthening the abdominal muscles (deep, stabilizing and superficial muscles). In addition, the course offers a gradual return to cardiovascular and muscular fitness through adapted exercises. Duration: 10-weeks

• Description Level 2
  • Continuation of the Level I postnatal class. Training focused on strengthening the abdominal muscles (deep, stabilizing, and superficial muscles).
  • In addition, the class helps participants gradually restore their cardiovascular and muscular fitness through tailored exercises.
  •  10-week program
• Rate and Schedule

  Dates: 7 avril au 15 juin 2026

  Lieu: Centre des Sports

  NAME	CODE	SCHEDULE	*PSP	*NPSP	MILITARY
  Postnatal level 1	PHY2627081302PA	Wednesday 10:30am to 11:30am Friday 9:15am to 10:15am	125$ 2x week	165$ 2x week	Free
  Postnatal levels 2 & 3	PHY2627081302PA	Wednesday  9:15 to 10:15	125$ 2x week	165$ 2x week	Free

  
   
• For who?
  For mothers who have taken the Level I prenatal course or who have had perineal physiotherapy.
• Courses objectives
  • Strengthening the abdominal muscles (deep, stabilizing, and superficial muscles).
  • Improving muscle strength and endurance, as well as cardiovascular fitness.
  • Resuming weight training (for example, by lifting weights)
• Level
  • Moderate (adapted to each mother's postnatal level)
  • A gradual increase in intensity and difficulty over the course of the session

Postnatal Level 3

Continuation of Level II postnatal course. Training focused on cardiovascular and muscular training to continue improving mom's fitness by working in higher intensity zones. (10- weeks duration)

• Rates and Schedule

  Dates: 7 avril au 15 juin 2026

  NAME	CODE	SCHEDULE	*PSP	*NPSP	MILITARY
  Postnatal level 1	PHY2627081302PA	Wednesday 10:30am to 11:30am Friday 9:15am to 10:15am	125$               2x week	165$ 2x week	Free
  Postnatal levels 2 & 3	PHY2627081302PA	Wednesday  9:15 to 10:15	125$ 1x week	165$ 1x week	Free

• For who?
  For mothers who have completed the Level II prenatal course, have completed perineal re-education and no longer have any contraindications to training.
• Courses Objectives
  • Improved muscle strength and endurance

  • Improved cardiovascular fitness

  • Reintroduction of plyometrics (jumps, running, and high-impact exercises)

   
   
• Level
  • High (adapted to each mother's level)
  • Gradual increase in intensity and difficulty over the course of the session

Combo Aqua Postnatal 2-3 and Parent-tot 1

For moms who want to get back into training postnatally, or who want to challenge themselves in a safe environment.

• Rate and Schedule

  Dates: 7 avril au 15 juin 2026

  NAME	CODE	SCHEDULE	*PSP	*NPSP	Military PSP	Military  NPSP
  Aqua Postnatal  &  Parent-Tot 1	PHY2627081302PP	Tuesday 9am to 10:15am	$185	$239	$85**	$109**

   
  *You will be contacted to set-up your schedule
  **Military member pay only for swimming lessons
• For who?
  It is strongly recommended that you have a perineal physio check-up before registering for the Aqua Postnatal course and obtain the professional's approval to start the course.

  • Training for postnatal mothers to strengthen the pelvic floor and stabilizing muscles, which were damaged during pregnancy and childbirth, as well as those of the upper body that play an important role in a new mother's physical capacity and activities of daily living. 
  • Duration: 45 minutes

   

  • Following mom's training session, parent-child class 1 will introduce children to the basics of swimming. Through structured interaction in the water between parent and child, we emphasize the importance of play in developing positive attitudes and techniques towards water. We offer Lifesaving Society Aqua Bon tips to keep your child safe in all water environments. Certified instructors lead the learning experience and answer your questions.
  • To participate in this level, the child must be at least 4 to 6 months old and able to hold his or her head up on his or her own. Click here for more details about the course description: cfmws.ca/valcartier/aquatic/natation-0-6-ans

   

  • Duration: 30 minutes
• Course objectives
  • Strengthening of pelvic floor and trunk stabilizing muscles
  • Improved muscular strength and endurance for the tasks of daily life as a mother

Aqua Prenatal - Free

Collective training in the pool adapted to pregnant women. The course ensures the safety of both mother and baby,and aims to maintain physical fitness during pregnancy to facilitate childbirth and the return to training in the postnatal period. The course is adapted to all stages of pregnancy (different physical condition, presence of pain, different goals, number of weeks of pregnancy). Water training helps reduce pressure on the baby in the womb Duration: 10-weeks

• Rate and Schedule

  NAME	CODE	DATE & Schedule	Military
  Aqua Prenatal	AQU262711302PR	Monday 3:15pm to 4pm April 7 to June 15, 2026	Free*

  
  *You will be contatected to set-up pour schedule
  *Free for all. A PSP card is not required for this course.
  **You must register to take the course.
  
   
• For Who?
  For pregnant mothers in all trimesters.
   
• Course Objectives
  • Strengthening pelvic floor muscles and trunk stabilizers.
  • Improved strength and stamina needed for childbirth and the tasks of daily life as a mother.
• Level
  • Low to moderate intensity.
  • Intensity adapted to the individual