Returning to exercise after having a baby is not about bouncing back. It is about rebuilding your body safely, at a pace that respects what you have been through, with a coach who knows exactly how to get you there.
Book Free ConsultationBefore we load your body with weights, we make sure your foundation is solid. Your coach assesses your pelvic floor function and core stability, then builds a programme that restores these essential systems before progressing to more demanding exercises. Rushing this stage is how injuries happen, and we take the time to get it right.
Diastasis recti, the separation of abdominal muscles during pregnancy, requires specific rehabilitation exercises. Standard crunches and sit-ups can actually make it worse. Your coach programmes core work that draws the muscles back together, rebuilds stability, and creates a foundation for the strength training that follows.
Social media is full of women back in the gym weeks after giving birth, and it sets a damaging expectation. At R&B Fitness, your programme progresses at the speed your body dictates. Whether you are 8 weeks, 8 months, or 8 years post-natal, your coach meets you where you are and builds from there.
Once your foundation is restored, your programme transitions into proper strength training. Many of our post-natal members go on to become stronger than they were before pregnancy. The structured superset format in our 5 to 1 sessions builds total body strength progressively, and your coach adjusts the difficulty as you improve.
Sleep deprivation and the demands of a new baby take a toll on your energy and mental health. Regular exercise has been shown to improve mood, reduce post-natal anxiety, and boost energy levels. Our sessions give you an hour to focus on yourself, and that mental break can be as valuable as the physical training.
We understand that life with a baby is unpredictable. Our session timetable offers multiple options throughout the week, so you can find times that work around feeds, naps, and the general chaos of new parenthood. Talk to your coach about the best schedule for your situation.
We generally recommend waiting until you have had your six-week GP check. If you had a caesarean section or complications, your coach will discuss the right timeline with you and may recommend waiting a bit longer.
Yes. Our team includes coaches with specific post-natal fitness qualifications who understand diastasis recti, pelvic floor rehabilitation, and the physiological recovery process after pregnancy.
Please discuss this with your coach during your consultation. We want to be as accommodating as possible and will advise on the most suitable session times and arrangements.
Every exercise is scaled to your current level. If you have not exercised during pregnancy or have never trained before, your coach starts with the basics and progresses you gradually. There is no pressure to keep up with anyone else.
Yes. If you are seeing a physiotherapist for post-natal recovery, your coach is happy to communicate with them to ensure your training programme supports your rehabilitation. We take a joined-up approach to your recovery.
Book a free consultation with a coach who understands post-natal recovery.
Book Free Consultation