Postnatal Personal Trainer in London

The NHS says to start exercising again only when you feel able to and it is not uncomfortable, which may not be for 6 weeks or so, and suggests asking the GP at your 6-week postnatal check. It also says you may need to take things easy for several weeks after a caesarean, and that some women have pain for several weeks. Walking and the pelvic floor exercises below usually come first; structured training comes after the check.

C-section recovery exercises

The first exercises after a caesarean are gentle: walking, breathing into the lower ribs, the stomach exercise the NHS describes (breathing out, drawing the lower stomach in like a corset and squeezing the pelvic floor) and pelvic floor squeezes. A trainer then adds supported strength work slowly, watching for any pain around the scar, which is a reason to stop and ask the GP.

Pelvic floor exercises after a C-section

The pelvic floor carries a pregnancy whatever the birth, so the exercises matter after a caesarean too. The NHS suggests building up to 10 repeats of each exercise at least 3 times a day, breathing normally and not pulling in your stomach as you squeeze. They can be done lying down, sitting or standing, and a trainer can build them into each session.

Running and lifting after a C-section

Running and heavier lifting are the last things to return, because both load the abdominal wall and the pelvic floor hard. There is no NHS date for them; the sensible order is walking, then strength work at light loads, then gradual increases, with the GP or a physiotherapist clearing you if anything hurts, leaks or feels heavy.

The NHS activity guidelines say that when you start exercising after pregnancy, your choices should reflect your activity levels before pregnancy, and that you should include strength training. The postnatal check at around 6 to 8 weeks is the usual point to ask the GP about returning to exercise, and it is also the time to mention any physical problem since the birth.

A postnatal workout plan

A postnatal plan runs in stages. The first weeks after the check go on pelvic floor and deep stomach exercises, walking and light full-body strength such as sit-to-stand squats, rows and supported presses. Once those feel easy, loads rise and single-leg and carrying work return. Running, jumping and heavy lifts come last. Leaking, a heavy feeling low down, or pain at any stage are reasons to see a physiotherapist before the next session.

Postnatal core exercises

The NHS suggests starting with the deep stomach exercise: breathe out, gently draw in the lower part of your stomach like a corset, and squeeze your pelvic floor at the same time. It advises avoiding sit-ups, planks and high-impact exercise to start with, as well as heavy lifting. Planks and loaded core work come back later in the plan, once the basics are comfortable and any separation is closing.

Pelvic floor after birth

The NHS says pelvic floor exercises strengthen the muscles around your bladder, vagina and bottom, and can help stop incontinence and improve prolapse. If you have a leaky bladder or a heavy feeling between your vagina and anus, it says you may need to strengthen these muscles. Assessing them is a physiotherapist's job; ask the GP for a referral if symptoms persist.

The NHS says it is common for the two muscles that run down the middle of your stomach to separate during pregnancy, usually by about 2 finger widths, and that the separation will usually go back to normal by the time your baby is 8 weeks old. It is also called abdominal separation or divarication.

The diastasis recti self-check

The NHS describes a simple check: using your fingertips, feel between the edges of the muscles above and below your belly button, and see how many fingers fit into the gap. Do it regularly to check the gap is getting smaller. If it is still obvious 8 weeks after the birth, the NHS advises contacting the GP, who can refer you to a physiotherapist for specific exercises.

How to fix diastasis recti

The NHS says regular pelvic floor and deep stomach exercises can help reduce the size of the separation, along with standing tall and paying attention to posture, and advises avoiding sit-ups, planks, high-impact exercise, straining and heavy lifting to start with. A physiotherapist sets any specific exercises. A trainer follows that guidance, works around the separation and never diagnoses it.

Weight after a birth changes gradually, and sleep, feeding and recovery all shape how quickly. Strength training helps you keep and rebuild muscle while your body settles, and walking adds daily activity without adding strain. London Female Personal Trainer makes no promise about weight: a trainer tracks the strength you regain and the sessions you manage. If you are breastfeeding or worried about your weight, talk to your health visitor or GP first. If food or weight feels out of control, the eating disorder charity Beat can help on 0808 801 0677, and the NHS eating disorders pages explain the support available.

London Female Personal Trainer introduces you to an independent trainer at one of four UNTIL clubs: Canary Wharf, Soho, Marylebone or Liverpool Street. Mention the birth, the date of your postnatal check and anything the GP or a physiotherapist has told you in the enquiry form, and say if you would like to train with a woman. Pregnancy personal training covers the months before, and strength training for women is where the programme goes next.