Qeridoo magazine

Fit with Qeridoo and MamaWORKOUT

Your Qeridoo is not just a perfect place for your child, but also a great training partner for you! It supports all moms in thinking about themselves and doing something good for themselves after pregnancy. Whether you want to get a bit fitter, want more well-being in your body or simply a better sense of yourself and your needs – we want you to feel good!

Lena Kravcov

Head of Design & Marketing

The key points in brief

Postnatal recovery exercises in cooperation with MamaWORKOUT

Qeridoo & MamaWORKOUT develop health-oriented fitness concepts for moms. On the website you'll find courses & specialists in your city, as well as a book and video programs for at home.

mamaworkout.de

Here we also show you simple exercises with the Qeridoo child bicycle trailer for health-oriented training after birth.

Last updated: February 9, 2026

Let's get started

Who is MamaWORKOUT for?

Of course, all exercises are also "dad-friendly" – primarily, however, they are tailored to female anatomy, because your body has performed such a miracle and now has new needs.

Very important: you don't need to have been a competitive athlete before birth either – our exercises suit any fitness level. Just like a Qeridoo bicycle trailer fits into every life.

For state-of-the-art concepts and lots of background knowledge, we have been working together with MamaWORKOUT for many years on sporting projects and on a health-oriented training after pregnancy that is fun!



Exercises with your Qeridoo

A healthy lifestyle is important to us at Qeridoo, which is why we have developed great workouts for you in cooperation with MamaWORKOUT. The MamaWORKOUT concept offers a health-oriented and effective training philosophy to become physically fit and emotionally balanced.

We know: especially as a parent, you need a lot of strength, perseverance and inner balance, because your everyday life is often stressful, the nights are short – if you feel that you want to do something athletic, we are at your side and support you wherever we can.

What actually happens after birth?

Quite simply: your body recovers and starts its incredible recovery program. Everything returns to normal, injuries heal, hormone levels normalize. This process continues even after the first weeks. The postpartum period is the time after birth up to eight weeks later.

The uterus contracts regularly, you feel this sometimes for days, often especially strongly while breastfeeding. No wonder, because your uterus enlarged by 20 times. Hard to imagine?

A comparison would be this: where it previously had the size of a fig, in the end it was the size of a pumpkin. Any more questions about why all this takes a little time?

Also …
  • your organs slide back into their old position,
  • your stretched skin contracts again,
  • the abdominal muscles move back to the middle of the belly,
  • your upper body muscles adapt to the changed weight distribution and
  • your pelvic floor recovers!

A real act of strength in transformation, isn't it? Only when these processes are complete and you have done at least four weeks of recovery exercises should you really get back into training


Ready for our exercises?

Then quickly into comfortable clothes, grab your child and your Qeridoo and off you go!

Attention: Our workouts are aimed at healthy moms whose attending midwife or doctor has no objections to sporting activity. If you are unsure, please clarify this in advance.

Please don't forget: Even if it often looks different on Instagram & co., your mom-body developed in nine months and it needs the same time to get back to its old shape! That's completely normal and healthy.

Here you'll find our training booklet with all the exercises also available as a download.

DOWNLOAD PDF

We even support professionals: continuing education for midwives

In collaboration with hebammentesten.de and MamaWORKOUT, an online continuing education for midwives who want to expand their knowledge in the area of "health-oriented outdoor training" was created.

"With this online continuing education we want to make Germany's moms fitter again after pregnancy – using our Qeridoo child sport stroller as the optimal training partner!"

Nikolai Boldt, founder of Qeridoo

The goal of the continuing education is to advise moms in the best possible way after the postpartum period and a recovery course. They can get to know the Qeridoo as a training partner and return to sport slowly and above all correctly.

Numerous videos and exercises, training plans and handouts were created together to be able to advise moms optimally. The call for continuing education met with great interest, and the selected midwives successfully completed the training.

In the course of the continuing education, the Kidgoo was tested by the midwives as the ideal child sport stroller and training partner and recommended by 100%. Wow, we are so proud of that!

Further training and tips specifically for pregnant women and moms can be found at

MORE ON HEBAMMEN-TESTEN.DE

FAQS: Häufige Fragen zu Rückbildungsübungen mit dem Qeridoo Fahrradanhänger

Was sind Rückbildungsübungen und warum sind sie so wichtig?

Rückbildungsübungen sind gezielte Übungen, die den Körper nach der Schwangerschaft dabei unterstützen, sich zu erholen. Dabei werden insbesondere Beckenboden, Bauchmuskulatur und Rücken trainiert. Du kannst dazu ganz einfach Deinen Qeridoo Fahrradanhänger und unser MamaWORKOUT verwenden.

Sie helfen dabei, den Körper schonend auf normale Belastungen vorzubereiten und Langzeitproblemen wie Inkontinenz oder Rückenschmerzen vorzubeugen. Bevor Du wieder mit intensiveren Sporteinheiten anfängst, solltest Du zunächst mit sanften Rückbildungsübungen starten.  

Das hängt vom individuellen Verlauf der Geburt und der Rückbildung ab. Als allgemeine Orientierung gilt: Erst nach Abschluss des Wochenbetts (ca. 8 Wochen nach der Geburt) und mindestens vier Wochen Rückbildungsübungen sollte intensiveres Training wieder aufgenommen werden. Unbedingt vorher mit der betreuenden Hebamme oder Ärztin absprechen. 

Zu Beginn eignen sich sanfte Atemübungen, Beckenbodentraining und leichte Mobilisationsübungen. Intensivere Übungen wie Crunches, schweres Krafttraining oder hochintensives Intervalltraining (HIIT) sollten erst nach vollständigem Abschluss der Rückbildung und ärztlicher Freigabe wieder aufgenommen werden. Das gilt besonders bei einer Rektusdiastase (auseinandergewichene Bauchmuskeln) oder einem Kaiserschnitt. 

Die meisten Rückbildungsübungen sind für zu Hause konzipiert und Du kannst sie ganz bequem auf einer Matte auf dem Boden durchführen. Gerade beim ersten Kind kannst Du auch einen professionellen Rückbildungskurs besuchen.

Mit unserem MamaWORKOUT und einem Qeridoo Fahrradanhänger lassen sich passende Übungen aber auch nach draußen verlagern. So bekommen Dein Kind und Du gleichzeitig frische Luft und Du kannst daneben etwas für Deinen Mama-Körper tun. 

Ja – und das ist sogar besonders empfehlenswert, weil es Zeit spart und den Alltag mit Kind erleichtert. Spaziergänge mit dem Kinderwagen oder Fahrradanhänger und unser spezielles MamaWORKOUT sind ideal, um Bewegung und Kinderbetreuung zu kombinieren.