Prenatal & Postnatal Sculpt Program
MILF
Mama + Infant Lift & Form
The complete instructor reference for teaching prenatal and postnatal sculpt — class format, 360° breathing, the 5 alignment zones, baby-holding protocols, and stage-specific modifications for every client at every stage.
Chapter 01 — Foundation
Philosophy, Safety
& 360° Breathing
MILF — Mama + Infant Lift & Form is a prenatal and postnatal sculpt program built on one belief: the strongest thing a woman can do is train her body for the life she is actually living.
This is not a program about getting a body back. It is about building a body that is capable, resilient, and pain-free for one of the most physically demanding seasons of life. Every exercise, every cue, every breath has been chosen with that purpose in mind.
The class serves all stages — first trimester through late postpartum — with the same format, the same exercises, and the same breath foundation. Modifications are not a lesser version. They are the intelligent version.
The most powerful thing you can say in class is not a correction — it is "your body has done something extraordinary." Build trust before you build intensity. Permission cues change everything.
Prenatal clients must have OB or midwife clearance before joining. No exceptions.
Postnatal clients require medical clearance — typically 6 weeks after vaginal birth, 12 weeks after C-section. Always defer to their provider.
All clients should complete a PAR-Q or equivalent health screening on intake.
| Stop Signal | What It May Indicate | Instructor Action |
|---|---|---|
| Doming or coning at midline | Diastasis recti under load | Regress to breathing only. Refer for DR assessment. |
| Leaking or pelvic pressure | Pelvic floor overload | Reduce load, reduce range, refer to pelvic physio. |
| Pelvic girdle pain | SIJ or pubic symphysis strain | Stop bilateral loading, modify to supported movements. |
| Dizziness or breathlessness | Blood pressure, overexertion | Seat client, rest, do not continue if symptoms persist. |
| Abdominal or pelvic pain | Multiple possible causes | Stop class immediately. Refer to medical provider. |
360° breathing is not a warm-up. It is the system that makes every other movement in this class safe and effective. The breath connects the diaphragm, pelvic floor, deep abdominals, and multifidus into a coordinated pressure management system.
Never teach: "Pull your belly button to your spine." This cue is outdated and counterproductive. Always use breath-driven engagement.
Position: Seated tall or standing. Hands wrapped around the lower ribcage, fingers forward, thumbs at the back.
Inhale: Breathe into the back, sides, and front of the ribcage equally — 360° like an umbrella opening. The pelvic floor gently descends and releases.
Exhale: Ribs gently knit together. Pelvic floor lifts and recoils. Deep core wraps in without any gripping or forcing. This is a response to breath, not a command to brace.
Practice: 5 complete breaths before every block. Return to this breath at any moment the client feels lost or fatigued.
Class mantra: "Exhale to effort. Let the breath lead the movement." Say this at least once per block.
Prenatal 3rd tri: Cue lateral and back body expansion. "Breathe into your back ribs" — the belly takes up front space.
Postnatal all stages: The exhale-to-pelvic floor connection is often disrupted after birth. Take extra time here. This reconnection is the most important thing you can teach.
Chapter 02 — Alignment
Teaching the
Changing Body
Alignment in pregnancy and postpartum is not about correcting imperfect bodies. These are bodies undergoing profound, hormonally-driven structural change. Your role is to help clients move well within those changes — not fight them — and prevent the compensations that lead to pain and injury.
Relaxin loosens joints and ligaments throughout pregnancy and the postpartum period. Muscular stability matters more, not less. Every alignment cue you give is building the support system that protects increasingly mobile joints.
What changes: Relaxin causes arches to drop and feet to pronate. Foot size can permanently increase. Swelling is common in 3rd trimester.
Teach tripod foot: Weight evenly across big toe mound, little toe mound, and heel. Active arches without gripping the toes.
- Feel all four corners of your feet — big toe, little toe, inner heel, outer heel
- Gently lift your arches without scrunching your toes
- Can you feel equal weight in both feet? Shift until you can
What changes: Increased joint laxity + anterior gravity shift causes passive knee hyperextension and hip drop. Pelvic girdle instability is common. Watch carefully for knee valgus increasing as the belly grows and glute medius weakens.
- Soften your knees — just a gentle micro-bend, never locked
- Imagine headlights on your kneecaps — keep them shining forward over your second toe
- Hip bones level — like a shelf holding a glass of water, don't spill it
- Hinge from your hip crease — send your hips back like closing a car door with your bottom
What changes: The growing uterus creates anterior pelvic tilt and lumbar compression. Postnatally, protective posterior tilt is common. After C-section, scar tissue can pull the pelvis forward.
Teach neutral pelvis step by step: Tip all the way forward (anterior) — feel the lower back arch. Tip all the way back (posterior) — feel the lower back flatten. Find the midpoint. That is home.
Never ask clients to flatten their lower back. Neutral is always the goal — not posterior tilt. Approach C-section clients with extra care.
- Not arching, not tucking — right in the middle. That's neutral.
- Imagine a bowl of water on your pelvis — keep it level, don't spill
- Soften your tailbone down without tucking it under
What changes: The uterus pushes the ribcage upward creating rib flare. Thoracic spine rounds forward. Deep core muscles are progressively stretched and disrupted by birth.
- On your exhale, feel your lower ribs gently knit together — not forced, just a natural closing
- Lift through the centre of your chest without letting your ribs pop open
- Think of your core as a gentle hug from the inside — not a brace, just a wrap
- Exhale first, then move — let the breath switch on the core for you
What changes: Pregnancy and new parenthood create a perfect storm for upper body dysfunction. Feeding, carrying, babywearing, and looking down at a newborn cement forward-head and rounded-shoulder posture.
"Your posture looks like this because you are caring for a tiny human around the clock. That is not a failure — it is a reality. We are here to help."
- Bring your ears back over your shoulders — make length through the back of your neck
- Let your shoulder blades slide gently down your back, away from your ears
- Broaden across your collarbones — open the front of your chest
- Imagine a string lifting the crown of your head toward the ceiling
| What You See | What It Means | What To Cue |
|---|---|---|
| Lower back arching in squat | Anterior pelvic tilt, weak core | Neutral pelvis, reduce depth |
| Knees caving inward | Weak glutes, hip instability | Knee tracking, widen stance |
| Ribs flaring on overhead reach | Thoracic tightness, weak deep core | Rib connection, reduce range |
| Chin jutting forward | Weak deep neck flexors, fatigue | Ear over shoulder, reduce load |
| Breath holding on effort | Load too heavy, poor core strategy | Exhale to effort, reduce intensity |
| Hip hiking on single leg | Weak gluteus medius | Level pelvis, reduce range |
| Rounding on hinge | Tight hamstrings, poor hip pattern | Hip crease initiation, soft knees |
| Doming at midline | Diastasis recti under load | Stop immediately — breathing only |
Chapter 03 — Class Format
The 45-Minute
Flow
Always teach Layer 1 for 4–6 reps before adding the next layer. Cue each addition verbally so clients can follow without stopping. On the second or third round, push tempo and intensity. Clients who cannot layer stay at Layer 1 — that is always complete.
360° breathing primer before any movement begins. Teach neutral pelvis here.
Inhale to lower, exhale to rise. Pelvic floor lifts on every ascent — every rep.
Exhale on the effort. Ribcage soft — no flaring on any overhead reach.
Every rep is breath-led. If they can't breathe, the load is too heavy. Regress — never push through.
This is NOT a traditional ab block. Never introduce crunches or sit-up variations in this class. If you see doming at the midline — stop immediately, regress to breathing only.
Inhale to prepare, exhale to move. Every single time without exception.
Exhale on the lift. Pelvis stays level throughout — not a single hip hike.
Chapter 04 — Baby Holding
Functional Strength
with Your Baby
It must always be the client's choice, made when they feel completely stable. A fussy, unsettled, or unwell baby is always a signal to set baby down — no exceptions, no pushing through.
- Baby's head and neck fully supported at all times
- Client feels completely stable and balanced before adding baby
- Baby has appropriate head control for the chosen movement
- Client is not fatigued — always set baby down before form breaks
- Baby is happy and settled — fussiness means pause
- All movements are smooth and controlled — no sudden or jerky motions
- When in doubt, set baby down. The workout works either way.
| Block | Hold Style | Exercise | Notes |
|---|---|---|---|
| Block 1 | Cradle (newborn–4mo) | Squat — baby across chest | Baby loves the up-down motion |
| Block 1 | Forward facing (3mo+) | Squat + lateral leg lift | Baby faces out, supported at chest + thighs |
| Block 1 | Hip hold (5mo+) | Sumo squat hold | Switch sides each set to balance load |
| Block 2 | Two-hand chest hold | Overhead press × 8 — slow, controlled | Head control required. Babies love this. |
| Block 2 | Cradle hold | Bicep curl × 10 each arm | Eye contact at top — favourite move |
| Block 2 | Chest hold facing you | Baby chest press × 10 | Both hands on torso at all times |
| Block 3 | Two-hand at chest | Hinge + row — baby travels with you | Directly mimics picking baby up from floor |
| Block 3 | Forward facing | Overhead reach at top of stand | Head control required |
| Block 4 | Baby on mat | Standing dead bug — reach toward baby | Beautiful connecting moment |
| Block 4 | Baby on lap | Wall sit — baby on thighs during breathing | Grounding for both parent and baby |
| Block 5 | Hip hold (5mo+) | Glute kickback — baby on opposite hip | Trains exact one-hip carry pattern |
| Block 5 | Cradle or chest hold | Single leg balance while holding baby | Real-life functional challenge |
| Block 5 | Baby on mat | Side-lying hip abduction face-to-face | Supervise tummy time hands-free |
Chapter 05 — Props
Optional Props
The no-prop version is always the foundation and is always complete. Props add intensity for clients who are ready — they never replace the movement. No client should ever feel they need a prop to participate fully.
| Block | Optional Prop | How It Layers In |
|---|---|---|
| Block 1 | Resistance Band | Around thighs for squat + lunge — adds glute activation demand |
| Block 2 | 2lb Wrist Weights | Light resistance to all rows, raises, and press variations |
| Block 3 | Sliders | Under feet for lateral lunge — increases stability demand significantly |
| Block 4 | Pilates Ball | Between knees for standing core work — adds inner thigh + pelvic floor cue |
| Block 5 | Pilates Ring | Between thighs for kickback + abduction — adds adductor load |