Postnatal exercise classes online, at your own pace
Graded recovery work that starts where your body actually is, pelvic floor first, then deep core, then everything else. Safe after a normal birth or a caesarean.
The order matters more than the effort
The most common postnatal mistake is starting with the visible problem. Crunches on a separated abdominal wall widen the separation. High-impact work on an unrecovered pelvic floor causes leaking that can persist for years. Both feel productive and both set recovery back.
Our classes run in the correct sequence: breathing and pelvic floor activation first, then deep core, then progressive loading, then strength and cardio. Every stage is graded by weeks since delivery and by birth type, and diastasis is assessed before any abdominal work begins.
What the classes cover
Pelvic floor rehabilitation
Graded work for leaking, heaviness and weakness, with correct technique taught first.
Diastasis recti
Assessed before you start, then trained in a way that closes rather than widens it.
Deep core restoration
Transverse abdominis and breathing mechanics, the foundation for everything after.
Caesarean-safe progression
A separate track with scar care and appropriate timing at each stage.
Back, neck and wrists
The real postpartum injuries, caused by feeding, carrying and lifting.
Return to strength
Progressive loading once the foundation is genuinely in place.
The Onwards Care Postnatal Program
Routines designed by certified instructors, starting from around week five.
- Exercise routines graded by weeks postpartum
- Separate protocols for normal and caesarean birth
- Pelvic floor and diastasis assessment
- Breastfeeding and lactation guidance
- Infant care, sleep and weaning sessions
- Saturday Q&A and WhatsApp support
Frequently Asked Questions
When can I start exercising after birth?
Usually around five to six weeks after a normal delivery, later after a caesarean, and always with your doctor's clearance.
Can I join after a C-section?
Yes. There is a dedicated caesarean progression covering scar care and safe timing.
I leak when I sneeze. Is that permanent?
It is common but not normal, and it usually responds well to graded pelvic floor work. Do not wait it out.
My baby is a year old. Is it too late?
No. Pelvic floor and core rehabilitation are effective years after birth.
Can I bring my baby to the class?
Yes. Nobody minds. Classes are online and every mother in the room is managing the same thing.
Recover in the right order
Enroll in the Onwards Care Postnatal Program and speak to the team about where your recovery should start.