Returning to exercise after having a baby

Getting back to exercise after having a baby is less about pushing hard and more about rebuilding in the right order. Done well, you come back stronger than you were before.

Here's what we'd want you to know, and what we actually do with mums in our sessions.

Rebuild the foundation before the intensity

Pregnancy changes how your deep core and pelvic floor work, and those muscles need to be brought back online before you load them heavily. That means breathing, bracing and control come first.

It isn't glamorous work, but it's what makes everything afterwards possible. Skip it and you'll usually feel it as leaking, heaviness or back pain a few weeks in.

• Breathing drills that connect your ribs, diaphragm and pelvic floor
• Gentle core control before crunches or planks
• Glute and hip work to support your pelvis and lower back

If you're not sure where you sit, our free Postnatal Readiness Check walks you through the signs we look for.

Expect to feel different, not broken

Most mums tell us they feel weaker on one side, wobblier through the middle, or just disconnected from their body. That's normal and it changes quickly once you start training consistently.

What matters is that sessions are scaled to where you are today, not where you were before you were pregnant. Every exercise we run has variations, so you're never stuck choosing between too hard and sitting out.

Strength is the fastest win

New motherhood is physical work: carrying, lifting, feeding, pushing prams up hills. Strength training makes all of it easier, and it's far kinder on a recovering body than jumping straight back into high-impact cardio.

• Squats, hinges and rows to rebuild whole-body strength
• Carries and pulls that mirror what you do all day
• Impact added back gradually, once you're leak-free and confident

Consistency beats intensity

Two or three sessions a week that you actually get to will always beat a perfect five-day plan you abandon. Sleep is broken, days are unpredictable, and that's exactly why we build training around your real week.

What a first month back often looks like

1. Week one: breathing, core control and easy full-body movement
2. Week two: add light loading and more time on your feet
3. Week three: progress the weights, keep impact low
4. Week four: reassess, then start building properly

You don't have to figure this out alone, and you certainly don't have to wait until the kids are older. Come and see what a Mums & Bubs session is like, bub included.