Magic Pill For Postpartum Mums

Tistan M. Forbes • April 1, 2025

Mums and Bubs group training in Paddington focuses on core rehabilitation, pelvic floor strengthening, and gradually rebuilding overall strength.

Imagine a magic pill just for postpartum Mums that improves mood, reduces anxiety, and helps quality of sleep—all without any crazy side effects.

What if it also helped improve strength, ease that dull back pain, and restore core and pelvic floor muscles?

A pill would be nice… but you do get all of the above from early postpartum exercise, done right, in a safe and encouraging environment.

Not to mention it’s social, and helps you reconnect with your body, improving your well-being.

Getting back into exercise after having a baby, especially focusing on areas like the pelvic floor, hips, and lower back, requires a gradual and well-monitored approach.

That’s why our Mums and Bubs group training in Paddington focuses on core rehabilitation, pelvic floor strengthening, and gradually rebuilding overall strength.

Pelvic Floor: Start with exercises like ‘Breath Co-ore-dination’. It’s all about syncing your breath with your pelvic floor muscles. On your back, activate the pelvic floor to 100%, relax to 0% and then find 50%. Continue to hold 50% pelvic floor activation while focusing on slow, easy breaths.

Lower Back: Dealing with back pain after having a baby? You’re not alone! I’d say roughly 8/10 of our Mums mentioned lower back pain or discomfort prior to starting with us. Gentle stretches like cat-cow, pelvic tilts and a few mobility exercises will help get your spine back into place and feel secure.

Core and Hips: Strengthening your core and glutes is key! Moves like heel slides and hip hinges to stabilize your core and strengthen your hips without overdoing it. Nail your breathing and alignment, and you’ll be prepped for bigger challenges down the road. Like getting bub out of the cot in the middle of the night or carrying your toddler!

Progression to Strength Training: Once you’ve got that foundation, it’s time to step it up. Add in Pallof presses (great for anti-rotation work), squats and deadlifts to really hit the deeper core muscles and start rebuilding your true strength.

Precautions: It’s important to get physio clearance before a return to exercise postpartum. Every birth is different. Every Mum is different. I’d love to have an in depth guide on what to look out for but what might be cautionary for some, might be a walk in the park for others.

That’s why we always suggest a free 1:1 consultation with one of our coaches before starting our Mums and Bubs classes here at Witness The Fitness in Paddington.

We do an Inbody BioScan to check muscle imbalances, head to toe movement assessment to ensure correct program creation and have a general chat about our Mums and their personal goals.

If you would like to join our Mums and Bubs classes, or know someone who might, please get in touch by clicking here. We’ll be in touch shortly to set up your free consultation and also provide a free 7 day pass for a quick vibe check!

Written by Tristan M. Forbes

Mums and Bubs Classes Timetable: