Introduction: Why is postnatal exercise so important?
Unfortunately, postnatal exercise can't give you back those sleepless nights (it would be nice!). But it does help your body recover after pregnancy and childbirth and stay healthy in the long term. Doctors and midwives recommend starting targeted postnatal exercise about 6–8 weeks after birth .
This isn't about a quick post-baby body, but about your health : Through training, you'll primarily strengthen your pelvic floor and abdominal muscles. This helps prevent typical problems—from incontinence to back pain and organ prolapse. Stress incontinence, for example, affects 20–30 % of new mothers – with training this risk is reduced significantly.
Even if you're not currently experiencing any discomfort, you shouldn't skip postnatal exercise. It's an investment in your future, as it helps prevent future problems. Studies show that regular postnatal exercises also improve a new mother's overall fitness and well-being . And here's a little bonus: A strong pelvic floor can even improve your sex life .
Training in a small group of mothers (often 5–10), led by a trainer or midwife. Fixed course times (usually once a week).
Postnatal exercise for home: VIDEO 📹
We thank you Susanne for this friendly and helpful video.
🤱 Three reasons why postnatal exercise is so important:
Reason 1: Health Benefits
Back & Posture: Back exercises (e.g., back mobilization in the quadruped position, such as the cat's back pose) improve posture that has shifted during pregnancy. They build healthy posture and a strong, pain-free back for everyday life with a baby.
The pelvic floor , as the central muscle center, is systematically strengthened – important for preventing involuntary urine loss when sneezing or laughing. Your abdominal muscles (especially the deep core muscles) are also rebuilt, which helps close diastasis recti (separated abdominal muscles). By strengthening your core, you stabilize your torso and relieve pressure on your spine. This can reduce discomfort such as back pain or poor posture.
Studies show that targeted postnatal exercise can significantly reduce the rate of incontinence . The sooner you start gentle exercises after giving birth, the lower the likelihood of subsequent complications like incontinence. And did you know? A trained pelvic floor has another pleasant side effect: It increases sensation during sex – your partner will thank you!
Reason 2: Ease of everyday life
A baby turns your everyday life upside down. It's good if your body can keep up! Postnatal exercise helps you more easily cope with the physical challenges of everyday mom life. For example, your back and shoulders are strengthened—so you can carry your baby or the heavy baby car seat without immediately getting tired or tense.
Constant bending over (picking up toys, lifting the baby from the crib) is also easier with trained muscles. You'll improve your posture , which has changed during pregnancy, and thus prevent tension. You'll notice this, for example, when you sit in one position for an extended period while breastfeeding or bottle-feeding.
Regular exercise also gives you more energy . This benefits you in your everyday life with little sleep – you'll feel more alert and resilient. In the postnatal exercise class, you'll also meet like-minded people; exchanging ideas with other mothers can also make everyday life easier and put you in a good mood.
Reason 3: Mental strength and well-being
Don't underestimate the positive effects of exercise on your psyche. Physical activity releases endorphins , reduces stress, and can even alleviate the baby blues or depressive moods. Especially during the challenging postpartum period, it's good to do something for yourself. By feeling and strengthening your body again, you'll also gain mental strength . Your self-confidence will increase because you'll see, "I can do this again!"
Many mothers report feeling more balanced and optimistic after training. This mental balance also extends to your baby and the family – when mom is feeling well, everyone benefits. Treat yourself to this hour of postnatal exercise per week as a little time out.
🎯 What is trained during postnatal exercise?
Pelvic floor: Special exercises (e.g., conscious contraction and relaxation, so-called Kegel exercises) strengthen the pelvic floor muscles. This is the basis of the training – a strong pelvic floor supports the organs and controls the bladder and bowel.
- This special training is primarily designed to provide health care for your body after pregnancy. Pregnancy and childbirth place significant strain on muscles and connective tissue. Through targeted training, you can strengthen these areas again and support healing.
- Tip: Many of our personal trainers also offer postnatal exercise classes online via live video. Take advantage of this option if you want to stay location-independent or can't find a suitable class locally.
- Breathing: Proper breathing technique is an often underestimated part of postnatal recovery. You'll learn to consciously breathe into your belly and engage your pelvic floor as you exhale. This deep abdominal breathing relaxes, improves circulation, and helps train your core muscles.
- Breathing: Proper breathing technique is an often underestimated part of postnatal recovery. You'll learn to consciously breathe into your belly and engage your pelvic floor as you exhale. This deep abdominal breathing relaxes, improves circulation, and helps train your core muscles.
- General fitness: Depending on the class, light endurance and strength exercises (e.g., easy cardio, gentle leg and glute exercises) may be added. This way, you'll gradually improve your fitness and strengthen your entire body—after all, you'll soon want to be able to take a stroller without getting out of breath.
🤝 Why postnatal exercises with a personal trainer?
A personal trainer who specializes in postnatal exercise offers you individual support . Every body is different: perhaps you have a larger rectus diastasis, a cesarean section or particular back pain – your trainer will tailor the program to your exact needs. You will receive exercises that are suitable for your level and any limitations, rather than a “standard procedure”. This way you can avoid incorrect strain and overexertion. Your coach makes sure that you perform each exercise correctly and corrects you if necessary. This gives you security , especially if you are unsure which movements are good or less advisable after giving birth. Incorrect training without guidance can put unnecessary strain on the pelvic floor and, for example, encourage incontinence – with professional guidance you won’t have to worry about this.
A personal trainer also provides an extra dose of motivation . At agreed times, you can push through the training even when your laziness is beckoning. Your coach brings a good mood, empathy and maybe even a little joke - this makes postnatal recovery fun despite the effort. Another advantage is the flexibility : many personal trainers come to your home for postnatal training. This is worth its weight in gold when you are at home with your baby. You save time and train in familiar surroundings - even while your little one is sleeping. If your baby needs attention, the workout can be paused or adapted individually - without you missing out on anything, as would be the case in a group class.
💻🤸♀️ Training formats: Individual, group or postnatal gymnastics online
Personal training for postnatal recovery can be structured in a variety of ways. You basically have three options: one-on-one training , group courses , or online training . Many trainers also offer combinations, such as small group workshops or online support. The following table provides an overview of the features of the different options:
| Trainingsform | Description | Benefits for you |
| Personal Training (Individual) | Start postnatal exercise with a personal trainer now. Find the right coach near you here or online. Start now ✅ | Live training via video chat or on-demand video courses for at home. You can train from anywhere, via computer/tablet, in your living room, or wherever it's convenient. |
| Group course | Location-independent (no travel time); flexible in terms of time (especially with recorded videos); ideal if there is no course nearby or you prefer to train at home. | Motivating group feeling and exchange with other mothers; mutual support; fun in a group; often cheaper than individual training. |
| Online course (postnatal exercise online) | 1:1 training with individual support. Flexible location (at your home, in the studio, or outdoors). The program is tailored specifically to you. | Abdominal muscles: Primarily, the deep abdominal and core muscles are rebuilt. Gentle abdominal muscle training (without pressure) supports the closure of any rectus diastasis and stabilizes your spine. |
Don't wait any longer: start your recovery now and get fit for everyday life as a mom step by step – you will be proud of your progress.
❌ Common myths & mistakes
- Myth 1: “I don’t need postnatal training – I’m fine.”
Fact: Even if you don't have any acute symptoms, you should do postnatal exercises. Many complications (e.g., incontinence) only become apparent years later if the muscles remain untrained. By exercising, you can prevent invisible problems and stay healthy in the long term. - Myth 2: “After 6–8 weeks everything will be back to normal.”
Fact: It would be nice! In reality, the body often needs many months or even years to fully recover. Recovery can take up to two years . Patience and consistent training are crucial – your body will improve with each week. You can even make progress beyond the typical eight weeks with postnatal exercise. - Myth 3: “I don’t need a postnatal exercise class after a cesarean section.”
Fact: Yes, you do need it! Even with a cesarean section, the pelvic floor is subjected to considerable strain by the baby's weight for nine months. In addition, the abdominal muscles around the scar need to be rebuilt. Postnatal exercises are therefore just as important to strengthen your core and prevent future discomfort. -
Myth 4: “A little yoga or fitness replaces postnatal exercise.”
Fact: Regular workouts are no substitute for specific postnatal training. Without targeted guidance, you risk training incorrectly . For example, intensive abdominal training or high-impact exercise immediately after birth can put too much pressure on the weakened pelvic floor. This can result in incontinence or back problems. It's better to first strengthen the foundation with postnatal exercises, then gradually integrate into your regular fitness program (your trainer will help you with the transition).
🎓✅ Special qualifications of the trainers in Switzerland
In Switzerland, postnatal exercise classes may only be offered by qualified professionals. Your personal trainer should therefore have completed recognized training in postnatal exercise. These are often qualified fitness trainers with relevant additional training, or specialized physiotherapists or midwives. Look for certificates – for example, QualiCert certification for postnatal exercise. Such qualifications are important to ensure quality and to ensure that health insurance companies will reimburse part of the course costs.
Please note: The title "postnatal trainer" is not legally protected. There are numerous providers who call themselves "postnatal coaches" after a short course. Such offers are often inadequate and lack medical relevance. Therefore, only trust trainers with solid, recognized training. We, of course, only list qualified personal trainers who hold the necessary certifications—so you're in safe hands.
🚀 Conclusion: Find the right trainer now
Postnatal exercise may initially seem like just another task on your long to-do list, but it's worth the effort. You're investing in your health , well-being, and future. With the support of a personal trainer, returning to fitness after giving birth becomes significantly easier, safer, and even enjoyable.
Postnatal exercise is a holistic body workout with a focus on the core. The focus is on training the pelvic floor and abdominal muscles, as well as general conditioning. Specifically, the following areas are typically trained:
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