The months after having a baby are a time of enormous physical change — and enormous pressure. Social media makes it seem like new mothers should bounce back in weeks. The reality is very different, and trying to rush the process can cause real harm.
At Core and More Fitness in Clapham, we specialise in postnatal fitness programmes designed around what your body has actually been through — and what it needs to heal, rebuild, and strengthen safely.
Why Postnatal Fitness Is Different
During pregnancy, the abdominal muscles separate along the midline (a condition called diastasis recti). The pelvic floor undergoes enormous pressure and strain — whether delivery was vaginal or caesarean. Ligaments remain relaxed due to the hormone relaxin for up to 12 months after birth. Core stability is significantly reduced.
Training that ignores these changes — high-impact exercise, heavy lifting, intense ab work too early — can worsen diastasis, cause pelvic floor dysfunction, and lead to prolapse or incontinence. This is why postnatal training requires a specialist approach.
When Can You Start?
The general guidance is six weeks post-vaginal delivery or twelve weeks post-caesarean before starting structured exercise — and only once you’ve had your postnatal check. But these are minimums, not targets. Your readiness depends on how you’re healing, your sleep, your stress levels, and how your pelvic floor is functioning.
We always recommend seeing a women’s health physiotherapist for a pelvic floor assessment before beginning a formal exercise programme.
Phase 1: Restoration (Weeks 6–12)
This phase is gentle, targeted and essential. Exercises focus on diaphragmatic breathing to reconnect with the deep core, pelvic floor activation and progressive loading, gentle glute activation, and mobility work for the thoracic spine and hips.
Nothing high-impact. Nothing that causes coning or doming at the midline. We’re rebuilding the foundation first.
Phase 2: Progressive Loading (Weeks 12–20)
As the core begins to function again, we introduce bodyweight squats, lunges, modified deadlifts and upper body pressing. Loads increase gradually. We monitor for any symptoms of pelvic floor loading (leaking, heaviness, pressure) and adjust accordingly.
By the end of this phase, most clients are ready to return to normal activity levels — running, classes, more demanding training.
Phase 3: Full Return to Training
For clients who want to return to running, sport, or heavy lifting, we include a return-to-run protocol and sport-specific conditioning work. We don’t rush this — each step is gated by function, not time.
Postnatal Fitness in Clapham SW4
Core and More Fitness is based near Clapham Common — accessible from Clapham, Balham, Brixton, and Battersea. If you’re a new mum looking to rebuild your fitness safely, without pressure and without risk, we’d love to support you.
Book a free consultation — we’ll discuss your birth experience, your goals, and build a programme designed specifically for where you are right now.
