You've had a baby. Your body has done something extraordinary. And now you're wondering: when can I start training again? What's safe? Where do I even begin?
As a personal trainer in Clapham with postnatal training experience, I work with new mums across SW4 and South West London every week. This guide covers everything you need to know about getting back to fitness after having a baby.
When Can You Start Exercising After Birth?
The short answer: it depends on your birth.
Vaginal birth with no complications: Light walking from week 1. Gentle core and pelvic floor work from around 6 weeks (after your GP check).
C-section: Walking from week 1–2 as you feel able. No core-intensive or impact work until at least 8–12 weeks, with GP and/or physio clearance.
Complicated birth or perineal tears: Follow your midwife or consultant's specific advice. Don't rush.
The golden rule: Get sign-off from your GP or a women's health physiotherapist before starting structured exercise.
The First Exercises to Focus On
Before you think about squats, running, or HIIT classes, you need to rebuild your foundations.
Pelvic Floor Activation
Your pelvic floor has been under enormous pressure for 9 months. Start with:
Gentle Kegel exercises (squeeze and lift, hold for 5 seconds, release)
10 reps, 3 times per day
Progress to longer holds and quicker pulses over time
Diaphragmatic Breathing
This reconnects your deep core muscles and helps with diastasis recti (abdominal separation).
Lie on your back, knees bent
Breathe in through your nose, letting your belly expand
Breathe out slowly through your mouth, gently drawing your belly button towards your spine
10 breaths, twice daily
Glute Bridges
Your glutes often "switch off" during pregnancy. Bridges wake them up safely.
Lie on your back, feet flat on the floor
Squeeze your glutes and lift your hips
Hold for 3 seconds at the top
10 reps, 3 sets
A Sample 6-Week Postnatal Plan
Weeks 1–2: Recovery
Daily walks (10–20 minutes, building gradually)
Pelvic floor exercises
Diaphragmatic breathing
Gentle stretching
Weeks 3–4: Reconnection
Longer walks (20–30 minutes)
Glute bridges
Wall press-ups
Bird dogs (on all fours, extending opposite arm and leg)
Seated resistance band work
Weeks 5–6: Rebuilding (Post-GP Clearance)
Bodyweight squats
Modified lunges
Resistance band rows
Plank variations (start with incline planks)
Light buggy-based exercises on Clapham Common
Exercises to Avoid Early On
Running — not until at least 12 weeks, and only after a return-to-running assessment
Crunches and sit-ups — can worsen diastasis recti
Heavy lifting — wait until your core and pelvic floor are functioning well
High-impact classes — jumping and bouncing put pressure on a weakened pelvic floor
Planks on the floor — start with incline versions first
Diastasis Recti: What You Need to Know
Diastasis recti is the separation of your abdominal muscles along the midline. It's extremely common — affecting up to 60% of women postnatally.
Signs to look for:
A visible "doming" or "coning" along your midline when you sit up
A gap of more than 2 finger-widths between your ab muscles
Lower back pain or a feeling of weakness in your core
A women's health physiotherapist can assess this properly. Many cases resolve with targeted core rehabilitation — but doing the wrong exercises (like crunches) can make it worse.
Training Outdoors on Clapham Common with Your Baby
One of the best things about postnatal training in Clapham is the Common. I regularly run buggy-friendly sessions where your little one comes along.
Benefits of outdoor postnatal training:
Fresh air and natural light boost your mood
No childcare needed — baby is with you
The Common provides varied terrain for a better workout
Social element — meet other new mums training outdoors
Popular spots for buggy workouts include the paths around Eagle Pond and the flat areas near the bandstand.
When to Seek Help
See a women's health physiotherapist or speak to your GP if you experience:
Urinary incontinence (leaking when you cough, sneeze, or jump)
Pelvic pain or heaviness
Pain during exercise
Significant diastasis recti that isn't improving
Feelings of anxiety or depression around exercise or your body
There is no shame in getting help. Your body grew a human — it deserves expert support.
Ready to Start Your Postnatal Fitness Journey?
If you're a new mum in Clapham looking for safe, supportive postnatal training, I'm here to help. As a personal trainer in Clapham, I offer:
1-to-1 postnatal training sessions (outdoors on Clapham Common or at home)
Buggy-friendly sessions where baby comes too
Personalised programmes that respect your recovery timeline
A judgement-free environment focused on how you feel, not just how you look
I also train new mums in Battersea, Fulham, and Nine Elms.
Book a free postnatal consultation →
Zara Smalley is a certified personal trainer in Clapham, South West London, with specialist training in prenatal and postnatal fitness.