What's Included in Your Postnatal Fitness Classes?

We work on:

• Pelvic floor awareness
• Pelvic floor contraction and relaxation
• Breathing and pelvic floor coordination
• Core connection and control
• Pressure management
• Posture
• Functional strength
• Mobility
• Gradual return to exercise
• Strategies for everyday movements such as lifting and carrying
• Education around bladder leakage and pelvic floor symptoms
• Progressive exercises you can continue at home

What to Expect From Postnatal Fitness at Cochrane Mama

We start with the foundations. You'll learn how your breathing, core and pelvic floor work together before gradually progressing toward more demanding movement and exercise. This isn't a “burn as many calories as possible” postpartum workout. It's about creating a foundation that allows you to progress toward the activities you want to return to.

Who Are Our Postnatal Fitness Classes For?

This class is for women returning to exercise after pregnancy and birth — whether your baby is a few months old or your postpartum journey started much longer ago. It can also be helpful if you notice symptomes such as leakage during exercise or feel unsure about how to safely progress your workouts. Persistent leakage, pain, pelvic heaviness/bulging or other concerning symptoms should be individually assessed by an appropriate healthcare professional.

Recovery isn't about getting your old body back. It's about learning how to move confidently in the body you have now. ♡