Postnatal
Personal Training
Recover, Rebuild & Feel Strong Again After Birth
Having a baby changes everything, including how you feel in your own body. Whether you’re dealing with weakness, aches, diastasis recti, or just feeling “not quite yourself”, postnatal exercise can help. But the right kind of training is key. This isn’t about “bouncing back” or pushing yourself too hard. It’s about rebuilding strength, confidence, and energy at a pace that works for you.
That’s where I come in. I specialise in postnatal personal training in St Albans and Hertfordshire, helping new mums safely regain strength after pregnancy and birth. Whether you’re six weeks postpartum or a few years down the line, I’ll support you every step of the way.
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I come to your home or local park and I provide all the equipment. In addition to my personal training qualifications, I have over 10 years of experience with expectant and new mums, I hold an advanced pregnancy and postnatal health and fitness qualification.
I also have two small children myself, so, I fully understand busy mum life and the stresses your body has been through to create your tiny human and you can be sure you are in safe hands.
4th Trimester Rehabilitation
It is absolutely bonkers that the advice for new mums is to have 6 weeks of rest, or 12 weeks post c-section, and then you can do all the things.
Just as you would rehabilitate an injury, we must rehabilitate our postnatal bodies. Reintroducing basic movements, retraining the pelvic floor and core, correcting any postnatal issues such as incontinence, posture correction, realigning the ribs and pelvis, regaining mobility, and so much more.
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​Your body has been through a lot. Pregnancy, labour, and even a C-section can leave your core and pelvic floor feeling weak or disconnected. That’s why postnatal exercise isn’t just about getting fit - it’s about recovery.
In our sessions, we’ll be reintroducing basic movements, focussing on core reactivation, pelvic floor strengthening, posture correction and safe, effective movements that support your recovery. If you’re dealing with diastasis recti, pelvic organ prolapse, back pain, or general weakness, I’ll tailor your training to help you heal safely. No pressure, no rushing - just steady progress that feels right for you.
Postnatal Personal Training
Training That Fits Around Mum Life
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Now your baby is here it's time to get everything toned right up and looking fabulous.
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All you need to do is be ready in your comfy clothes. I will turn up with everything we need and I will guide you whole way, so no need to worry about organisation or the 'baby-brain'. Also, your baby is number one, they can have a cuddle or play along side throughout our sessions, they will not be in the way.
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The most important thing to remember is that your body has just taken 9 months to adjust ready for birth, it's been through one hell of ride. So even though we will be working hard, we will be working out safely and mainly focussing on your central areas such as your core, pelvic floor, bottom and hips. We will build on your overall fitness by including functional training and strength techniques to help shift the excess baby weight and to tone and strengthen all the other areas of your body too. We will also have a look at your eating habits and adjust where necessary to improve your health. Eating well and doing exercise will not only encourage safe weight loss, it will also release endorphins (the happy hormone) meaning you are going to start feeling happier in yourself and in life and improve on your wellbeing.
Group Postnatal Personal Training for 2 or more people
Training with your new mummy friends is a great way to push yourself and each other to achieve your fitness goals. It's also great to be around others who understand new mum life and for your babies to start their first friendships.
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Some things are just easier when you do them with people who get it. That’s why I also offer small group postnatal training - so you can work out with other new mums, bring your baby along, and have a bit of social time while you train.
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Your body has been through a lot to grow your baby, and all bodies handle that experience differently, so even in group training session the workouts will be tailored each participant. Even though we will be working hard, we will be working out safely and mainly focussing on your central areas such as your core, pelvic floor, bottom and hips. We will build on your overall fitness by including functional training and strength techniques to help shift the excess baby weight and to tone and strengthen all the other areas of your body too.
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Set the weekly routine. Get excited for your session. Let's have a laugh and work so hard you'll be seeing results in no time.
Postnatal Check-Up & Return to Exercise Session
Make Sure Your Body is Ready Before Jumping Back In
If you’re unsure whether your body is ready for exercise, I offer a 90-minute postnatal check-up and training session.
We’ll go through:
✔ Pelvic floor function (to check for weakness or prolapse signs)
✔ Diastasis recti assessment (abdominal separation check)
✔ Posture & movement patterns (to correct imbalances)
✔ Safe exercises to reactivate your core
This is perfect if you want to start exercising again but don’t know where to begin. I’ll guide you through what’s safe, what to avoid, and how to build strength without putting pressure on your recovering body.
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I will teach you how to correctly awaken, activate, connect and strengthen EVERY muscle, so you can get back to exercising in classes or solo safely and effectively.
Prices
Ready to Train?
If you want to rebuild strength, feel good in your body again, and train in a way that fits into mum life, I’d love to help. Get in touch to book your first session or ask any questions, I’m always happy to chat.
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Postnatal Personal Training FAQs
Some of the common questions my new clients ask when they're thinking about starting with me.
How soon after birth can I start postnatal personal training? The best time to start depends on your birth experience and how your body feels. Most mums start from six weeks postpartum, once they’ve had their GP check-up, but every recovery is different. If you’ve had a C-section, a difficult birth, or complications, it’s best to wait at least 10-12 weeks and get clearance from your doctor first. Whether you’re six weeks, six months, or even years postpartum, I can help you rebuild strength at a pace that feels good for you. What if I have diastasis recti or a weak pelvic floor? You’re not alone - most mums have some degree of abdominal separation or pelvic floor weakness after birth. The good news is that the right training can help heal and strengthen these areas. My sessions focus on gentle core reactivation, deep abdominal strengthening, and safe movements that won’t make things worse. If you have diastasis recti, prolapse, or any concerns, I’ll make sure every exercise supports your recovery rather than putting pressure on weakened muscles. Can I bring my baby to the postnatal PT sessions? Yes, absolutely! I know how hard it is to find time for yourself as a new mum, so my sessions are baby-friendly. Whether your little one is in a pram, napping, or wants to be close to you, we’ll make it work. If you need to stop for feeds, cuddles, or a quick nappy change, that’s completely fine. My training is designed for real life, so we go with the flow. What if I haven’t exercised in years? It doesn’t matter if you haven’t worked out in ages - or ever. Postnatal training is about rebuilding, not pushing your body beyond what feels right. We’ll start with gentle, targeted exercises and build things up as your body gets stronger. There’s no rush, no pressure - just training that helps you feel better in your body again, one step at a time. Will postnatal exercise help with back pain? Yes! Back pain is really common after pregnancy, especially from carrying, feeding, and lifting your baby. Weak core muscles, tight hips, and poor posture all add to the problem. My training focuses on strengthening your core, improving posture, and loosening up tight muscles, so you feel more comfortable day to day. Do I need any equipment? No, I bring everything we need! Whether we’re training at your home, in a park, or in a local space, I’ll bring mats, resistance bands, and light weights. If you have your own equipment and want to use it, great - but you don’t need anything to get started. What areas in St Albans & Hertfordshire do you cover? I offer mobile postnatal personal training across St Albans and surrounding areas, including Cottonmill, Fleetville, London Colney, Tyttenhanger, and Napsbury. If you’re not sure if I cover your area, just ask - I’ll always try to make it work. How do I book a session? Just send me a message or give me a call, and we’ll chat about what you need. If you’re unsure where to start, we can book a one-off session to assess your recovery and go through safe postnatal exercises. Whether you’re ready for regular training or just want to check your progress, I’d love to help.