Beth Davies Coaching

Postnatal Exercise and Rehab 

Advice around postnatal exercise can be confusing and overwhelming!

And whilst you love exercising, your body and mind feel different now your baby is here. 

You’re wondering when you’ll feel “back to normal” and pick up where you left off pre-pregnancy. 

Wait a moment, you’ve grown and birthed a beautiful baby (or more!) and you may be feeling

– a little disconnected with your core and pelvic floor 

– that certain movements that were once fine now cause symptoms such as leaking or heaviness 

– you’re having a hard time telling your ego to be quiet (especially if exercise was all about going hard or going home) 

– when time is precious, your tendency is to hit the gym hard and wonder if you’ve done more harm than good 

Here’s the thing…exercising in motherhood is different.  Your postnatal body is different. But that doesn’t mean you can’t work back to doing the exercise you did pre-baby. And for it to feel awesome too!

This doesn’t mean doing loads of pelvic floor exercises when you’re sat at the traffic lights or squeezing your vagina whenever you move. 

It’s about taking a step back and looking at the big picture:

Understanding your tendencies in the way that you move and breathe and how these can be more helpful 

Building a plan to continually move you closer to where you want to be 

Awareness of what’s happening in your life and how that contributes to energy, strength and motivation 

postnatal exercise
pelvic floor rehab

Post natal personal training sessions are for you if:

-you have some core or pelvic floor issues that you’d like to resolve. Including mild prolapse symptoms, incontinence (leaking) or diastasis recti. 

-you’d like to return to high level exercise and want to build a strong foundation with emphasis on your core, pelvic floor and total body strength. 

-you want a holistic approach combining the physical and emotional. 

-you are finding post-natal fitness classes or your usual gym classes outside your current capacity and would like to get back to doing them.

Sessions include:

 – gentle debrief of your story and recovery so far, with techniques to support your emotional wellbeing. 

-assessment of core function, diastasis check, and posture.

-breathing techniques so you engage and strengthen your core and pelvic floor muscles.  

-appropriate exercises that can easily be progressed so you can build strength to cope with everyday physical demands. 

-bladder and bowel education because these can impact your symptoms and recovery.

-gentle mindset coaching to help you navigate a return to exercise which honors both your body and your mind. 

-a roadmap of what your progression back to exercise looks like.

Ready to get going with your rehab or post natal training?

Option 1 - Face to Face - £750 (3 months)

Option 2 - Hybrid - £500 (3 months)

  • 3 in-person (or Zoom) sessions per month for 3 months
  • Video follow ups including workouts and rehab activities 
  • Coaching support in messaging app throughout 
  • Payment can be made in full OR £250 per month 
  • 3 months is the minimum commitment 
  • Includes 2 x face to face sessions in Month1 
  • 8 weeks of personalized video programming
  • Coaching support in messaging app throughout  
  • Payment can be made in full or £167/month for 3 months 
  • 3 month is the minimum commitment 

Client Testimonials

“I recently had a baby and I felt that I needed some guidance around nutrition, healing and getting back to exercise after my pregnancy. I also had Diastasis Recti. I felt I would benefit from  specialist programme which helped me to strengthen my core muscles in a way that improves this condition and I also needed some motivation to stick to a nutritious healthy eating routine. We had an intensive month with Beth to start with and then we meet every month to follow up on my progress. I would highly recommend speaking to Beth to every new mum, she will ensure that you gain your confidence back whilst you nourish, support and challenge your body in the right way”

“I have been going back to my circuit HIIT classes now they are open again and I can do so much than before. pelvic floor exercises have really made a difference too”

“My diastasis recti has improved very significantly and she couldn’t feel it anymore at all! All the hard work and exercises have worked :)” 

“I would like to say a massive thank you for guiding me through my postnatal journey. It has helped me put things in perspective”

“I was thoroughly confused as to what exercises I should and should not be doing post birth whilst also working on pelvic floor relaxation.

I am more easily able to recognise when I am overdoing it and change my behaviour accordingly. The vaginismus has greatly improved and I can tolerate pelvic examinations so much better than before. 

I don’t dread going to the doctors now for examinations. The focus on relaxation work has also benefitted my mental health as I have a tendency to try and do too much  and get stressed as a result. I have more confidnence exercising too. knowing what I should be focusing on” 

“Beth has been a very supportive and knowledgeable PT helping me with diastasis. Beth has helped me to regain core strength with tailored exercises, whilst also understanding the emotional impact diastasis has on women following pregnancy. Beth’s video summaries of each exercise are fantastic and extremely helpful. I’ve used PT’s who specialise in this area but Beth’s service is by far superior. I highly recommend using Beth”

“Beth provided a very personalised support package for me. She offered a very holistic approach covering all aspects of health and how I could support myself through the pre and post natal period. I appreciated her consideration and adaptations for my particular physical needs and always felt very comfortable and safe with Beth. She was a pleasure to work with and I can’t wait to work with her again soon”

“I’ve always been nervous about talking about pelvic floor health – to be honest I didn’t know it was a thing you could really improve until I met Beth. Beth is so knowledgeable and passionate about women’s health it’s kind of infectious – she instils in every class and one in one session that you don’t have to settle for the effects that pregnancy may have had on your pelvic floor. There’s no question that’s too embarrassing, just total compassion and support”

My postnatal or rehab sessions are not for you if...

You are looking for a quick fix, get your body back or rapid weight loss approach (there are no before and after pics in my space) 

You don’t like a collaborative approach

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