Mum & Baby Fitness Classes - Supporting your return to exercise

Returning to exercise after having a baby can feel confusing, intimidating, and often overwhelming. Your body has been through a huge change — physically, hormonally, and emotionally — and it’s normal to feel unsure about where to begin.

My Mum & Baby fitness classes are designed to gently support women as they return to movement in a way that feels safe, realistic, and supportive, without pressure or expectations.

This is not about getting your old body back. It’s about rebuilding strength, trust in your body, and confidence as you move through early motherhood.

Why Returning to Exercise After Birth Matters

Postnatal exercise, when done well, can have a powerful impact on both physical and mental wellbeing. And although there are MANY MANY barriers working against you,

• Lack of sleep (which is recognised as a form of torture by the UN)

• So many changes in hormones (in fact its the biggest and fasted hormonal shift you will ever experience)

• Change in routine, constantly predicting life, being interrupted all the time, decision fatigue the list goes on....

• You don't have the same amount of time for yourself anymore, to priorities yourself!

  
  

A gradual return to movement can help:

• Rebuild core and pelvic floor function

• Improve posture and reduce aches from feeding, carrying and lifting

• Increase energy levels and reduce fatigue

• Support mental health, mood and confidence

• Help you feel more like yourself again

The key is choosing exercise that respects where your body is right now — not rushing, comparing, or pushing through discomfort. Lets have a look at some research, because who doesn't love a stat!

The Benefits of Postnatal Exercise — What the Research Shows

Research consistently shows that appropriate postnatal exercise has wide‑ranging benefits for mums, both physically and mentally:

• Regular postnatal physical activity is associated with a 20–30% reduction in symptoms of postnatal depression and anxiety

• Strength and pelvic floor–focused exercise can significantly improve pelvic floor function and reduce issues such as leaking and pelvic discomfort

• Postnatal strength training helps improve abdominal muscle function, including recovery from abdominal separation (diastasis recti)

• Women who return to exercise gradually after birth often report improved energy levels, sleep quality, and self‑confidence

• Gentle, supported movement has been shown to reduce back, neck and shoulder pain, which are common after pregnancy and during early motherhood

The most important factor is not how hard you exercise, but how appropriately — with guidance, progression and awareness of postnatal needs.

What Mum & Baby Classes Focus On

These classes are centered around functional, postnatal-appropriate movement.

Each session includes:

• Breath-led exercises to reconnect with the deep core

• Strength work to support everyday movements

• Mobility and stability to improve how your body feels day to day

• Exercises that are adapted to different postnatal stages

There’s a strong emphasis on quality of movement, that is right for you and your recovery, not intensity or speed.

A Safe Space to Move at Your Own Pace

Every postnatal journey is different. Some women feel ready to move quite soon. Although you must be a minimum of 6 weeks postnatal to join a class. Others need more time than this, every woman's birth and recovery is very personal to them, no two are the same.

Mum & Baby classes are designed so that:

• Exercises can be modified or regressed at any time

• Rest is encouraged when needed

• Listening to your body is prioritised and essential!!

• Progress happens gradually, not all at once

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Whether you’ve had a vaginal birth, C-section, or are managing abdominal separation, the focus is always on safe progression and long-term strength.

Exercising With Your Baby

Having your baby with you removes one of the biggest barriers to returning to exercise.

Babies are welcome to:

• Lie on mats

• Be held or worn

• Feed, sleep or need attention during the class

You can pause, move, or adapt as needed. The session works around real life — not the other way round.

A Supportive, Non-Judgemental Environment

These classes are calm, welcoming, and realistic.

There’s no pressure to perform, keep up, or look a certain way. You’re encouraged to show up exactly as you are — tired days included.

My role is to guide, support, and adapt exercises so you feel capable, supported, and safe as you return to movement.

Is a Mum & Baby Class Right for You?

If you’re looking for a supportive, adaptable, informed way to return to exercise after having a baby — one that helps to strengthen your body and your wellbeing — Mum & Baby classes may be a great place to start.

They’re about building a strong foundation, reconnecting with your body, and moving forward with confidence.

Strong with Sarah — supporting women through postnatal recovery and beyond.