Postnatal Fitness: How to Safely Return to Exercise After Having a Baby
- TLAD
- Mar 12
- 6 min read
Updated: 5 days ago
Having a baby changes everything— including your relationship with your body. There's a whole new person who needs you — around the clock, on very little sleep, in ways nobody fully prepares you for. And while you're figuring out this tiny human, you're also adjusting to a body that feels different, a routine that barely exists yet, and an identity that's still settling into its new shape.
We get it. We've been through it. We see it every week — women walking into our studio in Southwark who love being mums but also miss feeling like themselves. Who want to move again, because movement used to make them feel good and they'd like some of that back.
If that's where you are — whether your baby is eight weeks old or eight months old — this one's for you. And if you're still pregnant and want to stay active safely — this guide is for you too. An honest guide to getting back to exercise safely, written by the people who'll actually be in the room with you when you do.
When Is It Safe to Start Exercising After Birth?
The general guideline is 6 weeks after a vaginal birth and 10–12 weeks after a C-section, but these are starting points, not rules. Every recovery is different. What matters most is that you've had a conversation with your GP or midwife, and that they're happy for you to start.
What's important to understand is that "starting" doesn't mean going back to what you did before. Your body has been through something enormous. The muscles that hold everything together — your pelvic floor, your deep core, the connective tissue down the centre of your abdomen — need time and intentional work before they can support higher-intensity movement safely.
Jumping straight back into HIIT, running, or heavy lifting without rebuilding that foundation is where problems happen. Not because those things are bad, but because the timing matters.
What Your Body Actually Needs First
Before anything else, two things need attention:
Your pelvic floor.
Pregnancy and birth stretch and weaken the pelvic floor muscles — the ones responsible for bladder control, organ support, and core stability. Rebuilding strength here isn't glamorous work (nobody posts about it on Instagram), but it's genuinely the most important thing you can do in the first months postpartum. Without it, everything else sits on a shaky foundation.
Your deep core.
If you've heard of diastasis recti — the separation of the abdominal muscles that happens during pregnancy — this is what we're talking about. The gap doesn't always close on its own. Specific, gentle exercises that activate the transverse abdominis (the deepest layer of your core) help draw everything back together. Crunches and planks? Those actually make it worse in the early stages. The right class will know this.
This is exactly why generic "fitness" classes aren't always the best first step postpartum. You need something designed for your body right now — not your body from a year ago.
Starting Before Birth: Prenatal Pilates
If you're expecting and wondering whether it's safe to keep moving — the answer, for most pregnancies, is yes. In fact, the RCOG recommends staying active throughout pregnancy, as long as you feel well and your midwife or GP is happy.
Our Prenatal Pilates class is designed specifically for pregnant women. It focuses on:
Pelvic floor strengthening — preparing your body for birth
Core stability — supporting your changing posture as your bump grows
Breathing techniques — helping with relaxation, labour preparation, and reducing tension
Gentle mobility — easing the aches and stiffness that naturally come with pregnancy
The class is led by a certified prenatal instructor who adapts everything to your stage of pregnancy. Whether you're in your first trimester or your third, you'll be in safe hands.
When: Thursdays at 1:40 PM
Three Ways We Support Postnatal Recovery
At The London Academy of Dance in Southwark, we offer three classes specifically designed for postnatal women. They're taught by our instructors, who hold specialist certifications in ante- and postnatal exercise, and they're built around what your body actually needs — not what an algorithm says you should be doing.
Mama & Baby Pilates
A gentle, mat-based Pilates class focused on pelvic floor reconnection, core rebuilding, and gradual strengthening. Babies come along — on the mat, in a carrier, having a nap, having a moment. It's all normal and all welcome.
You won't be doing crunches or planks. You'll be doing slow, intentional work that targets the muscles that matter most right now. It's the kind of quiet, effective rebuilding that makes everything else — picking up the car seat, carrying the buggy up the stairs, eventually running again if you want to — feel possible.
When: Tuesdays at 10:30 AM ; Thursdays at 10 AM
Strong Mama
Ready to push a little further? Strong Mama is our postnatal take on Strong Pilates — same small equipment (resistance bands, rings, light weights), same focus on controlled movement, but adapted specifically for postpartum bodies. It's for when the early recovery work is behind you, and you want to start building real strength again.
This class bridges the gap between gentle postnatal rehab and getting back to the kind of workout that makes you feel properly challenged. Instructors at our SE1 studio keep it safe, but they also keep it honest — you'll feel it the next day.
When: Tuesdays at 4 PM; Fridays at 10:15 AM
Baby-Wearing Dance Fitness
A different energy entirely. This is a low-impact, rhythm-based class where your baby comes with you in a carrier. Think gentle cardio, easy-to-follow movement, good music, and a room full of other mums who completely understand if you need to stop for a feed halfway through. Thinks Zumba, but real gentle and with babies.
It's not intense. It's not meant to be. It's meant to feel good — to get your heart rate up gently, release some endorphins, and give you something that's yours for an hour.
What to Expect at Your First Class Back
This is the bit nobody tells you, so here it is:
You will feel weaker than you expected. That's normal. Your body diverted its resources to growing and delivering a human being. It's not a reflection of failure — it's a reflection of what you did.
Your baby might cry. Also normal. Nobody in the room minds. The instructor certainly doesn't.
You might feel emotional. Movement has a way of unlocking things. If that happens, it's okay. You're in a room full of people who get it.
You'll probably leave thinking: why didn't I do this sooner? That one happens a lot.
When: Thursday at 11 AM
You Don't Have to Do This Alone
One of the things we hear most from new mums is that the postnatal period can feel isolating. Your world gets very small, very quickly. Coming to a class isn't just about the exercise — it's about being in a room with other women going through the same thing. That community piece is real, and it matters. We've written a detailed guide for more activities for moms and babies, check it out.
If you're ready to start — or even just curious — our Pre and Postnatal classes run weekly at our studio on Copperfield Street, SE1. It's near Borough, London Bridge, and Waterloo stations, we have a changing area, and classes are £10 with no membership required.
And if you're not sure whether postnatal Pilates or dance fitness is right for you, or if you're further along in recovery and ready for something like mat Pilates or Barre, you can see everything we offer on our fitness classes page.
Frequently Asked Questions
When can I start exercising after giving birth?
The general guideline is 6 weeks after a vaginal birth and 10–12 weeks after a C-section, with clearance from your GP or midwife. Our postnatal classes in Southwark are designed for gentle reintroduction at your own pace.
Is postnatal Pilates safe?
Yes — our Mama & Baby Pilates and Strong Mama classes are specifically designed for postpartum bodies. Every exercise is adapted for postnatal recovery, focusing on pelvic floor and deep core rebuilding. Taught by a certified pre/postnatal specialist.
Can I bring my baby to class?
Absolutely. Our Mama & Baby Pilates and Baby-Wearing Dance Fitness classes are fully baby-friendly. Babies are welcome on the mat, in a carrier, feeding, sleeping — whatever they need.
Where are your postnatal classes in London?
Our studio is at Copperfield Street, TradeStars, London SE1 0EA — a short walk from Borough, London Bridge, Southwark, and Waterloo stations.
Can I do Prenatal Pilates in my first trimester?
Yes, as long as your midwife or GP is happy for you to exercise. Our instructor adapts everything to your stage of pregnancy, so it's safe and supportive whether you're early on or in your third trimester.
How much does a class cost?
You can book a single class with no membership required. We also offer class packs for regular attendees. Check our timetable for pricing and availability.
Where are your postnatal classes in London?
Our studio is on Copperfield Street in Southwark, SE1 — a short walk from Borough, London Bridge, Southwark, and Waterloo East stations.
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