The MoveItMAMA app (iOS/Google Play) offers structured, English and German workouts designed for pregnancy up to 3 years post-natal, including specific modules like "Mama's Little Middle - CORE".
Specialized online courses, such as those for "Stabile Körpermitte" (Stable Core), are available through their official website. MaMaworkout.rar
Note: While your query mentions a ".rar" file, I can only provide links to official, safe, and secure platforms to access this training content, rather than direct file downloads. To help you find exactly what you need, safe exercises? Short, daily routines (20-30 min)? safe exercises? Short
Here are the primary ways to access "pieces" of the MamaWORKOUT program as of April 2026: MaMaworkout.rar
The MoveItMAMA Official YouTube channel offers videos focusing on full-body shaping, pelvic floor, and relaxation.