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  3. Postnatal training with EMS: 3 phases with Jessica Wielens

Postnatal training with EMS: 3 phases with Jessica Wielens


After giving birth, one thing is paramount: safety and mindfulness. Before you start training, you should always consult your midwife or doctor to make sure that your body is ready and that you are really moving at the right pace. Postnatal training means gently rebuilding your body instead of overdoing it. It's about reconnecting, body awareness, and a natural build-up in three phases:

The benefits of EMS in postnatal training:

  • Gentle start: Even with limited time and energy, you can complete small, effective sessions.
  • Targeted activation: Pelvic floor and core muscles can be targeted with precision.
  • Efficiency: Just a few minutes of training are enough to achieve noticeable effects.
  • Flexibility: Thanks to the mobility of the Antelope EMS system, training can be easily integrated into everyday life—whether at home, while walking, or during short breaks.

1. Regression & perception

Jessica goes for a walk with the stroller while wearing the Antelope EMS suit.

In the beginning, it’s all about consciously engaging the pelvic floor and deep abdominal muscles. Through small, controlled movements, mindful breathing, and gentle EMS impulses, you can gradually reconnect with your body. It’s not about performance – it’s about presence.

Here’s how to put it into practice:

  • Start with light breathing exercises that activate the pelvic floor and deep core muscles (e.g., “Breathe into your belly, gently engage your pelvic floor as you exhale”).
  • Support the closing of any existing diastasis recti with targeted breathing techniques – gentle, but consistent.
  • Wear the Antelope EMS suit while walking or doing light daily activities (e.g., around the house) to naturally activate your muscles without overloading them.
  • Focus: awareness, breathing, gentle activation.

2. Stability & Strength

Jessica is wearing the Antelope EMS suit and performing a lunge while holding on to a stroller.

Once the foundation is in place, you can start building more stability and strength.

The back, core, and hips are gently strengthened and supported in their function. EMS training helps activate even deep muscle layers effectively – for more support and comfort in everyday life.

Here’s how to put it into practice:

  • Combine the pelvic floor training video in the Antelope app with my postnatal workout.
  • Perform these sessions alternately or together – depending on your energy level and how you feel that day.
  • Work consciously with your breathing to activate the deep core muscles and build stability from your center.
  • Focus: posture, balance, and targeted strengthening of the core.

3. Full‑Body Strength & Joy of Movement

Jessica performs a bicycle crunch on the floor while wearing the Antelope EMS suit.

Mit zunehmender Stabilität wächst die Lust auf Bewegung.

As your stability increases, so does your desire to move. Now you can steadily increase the intensity of your postnatal workout and begin training more actively, which can help bring back your strength, energy, and overall shape.

Step by step, you reconnect with your power, vitality, and joy in your own body.

Here’s how to put it into practice:

  • Gradually increase the intensity and number of repetitions in your exercises.
  • Make the movements slightly more dynamic to activate your circulation and boost your metabolism.
  • Slowly raise the frequency and intensity levels in your EMS training to challenge yourself in a targeted way.
  • Always pay attention to your body: don’t overdo it—progress consciously and mindfully.
  • Focus: strength, endurance, and joy of movement.

More than “getting back in shape” – it’s about feeling good again

Postnatal training is about so much more than simply “getting your body back.” It’s about feeling at home in your body again, recharging your energy, and taking preventive steps for your future well‑being. A strong core doesn’t just support you in everyday life – it also helps protect you from discomfort in the long run


With EMS by Antelope, you create a connection between modern technology and gentle, natural training – ideal for finding your way back to your own strength after giving birth.

Conclusion

Pregnancy changes the body – and it’s allowed to. But with targeted movement and the benefits of EMS training, you can safely and efficiently rebuild your muscles. This way, you don’t just regain your shape, but most importantly: your good feeling, your strength, and your confidence in your body.

Thumbnail – Postnatal Recovery Workout. Jessica performs a squat.

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