%20(1).png)
Strength and Core
Strong Foundations for Mums
As a dedicated Women's Health and Wellness Therapist, I am excited to offer Strength & Core, which is a friendly small-group class for mums who want to feel stronger after having a baby, whether you’re weeks or years postpartum. My mission is to support women through every stage of their health and wellness journey with expert guidance and a nurturing environment.
Strength and Core
Strong Foundations for Mums
In Strength & Core you’ll build full-body strength using simple weights, bands and balls, with a weekly focus on core and pelvic floor function, so lifting, carrying, walking and exercise feels easier and more confident again.
This is therapist-led strength training, designed with an understanding of how pregnancy and birth can change load management, posture and pelvic support. Exercises are intentionally selected and coached, with options for every level. No fitness experience needed.
It’s a great fit if you feel nervous about getting back into exercise, or if fast-paced or high-impact classes don’t feel right for your body.
Babies are welcome
Bring your baby along. Play mats and bouncers are available, and you’re welcome to bring anything else that helps you and your baby feel settled.
Expect:
-
Full-body strength training that supports real-life movement
-
Integrated core and pelvic floor work each week
-
Posture, back and hip support
-
A calm, welcoming space to move alongside other mums
This isn’t about “bouncing back”. It’s about rebuilding strength in a way that supports your body now — and long term.
Suitable for: mums who are 4+ weeks postnatal, returning to exercise after birth, or anyone wanting a postnatal-informed approach to strength training.
Tuesday's 10:15-11:00am
What we work on in Strength and Core
Each class blends strength training with postnatal-informed movement, designed to support your core, pelvic floor, posture and confidence as you move through everyday life.
Rather than random exercises, sessions are built around common postnatal patterns and needs, helping your body feel more supported, coordinated and capable over time.
In class, we regularly work on:
-
Breathing and core coordination to support pelvic floor function and improve control without holding your breath or over-bracing
-
Deep, functional core strength focusing on support and connection rather than gripping or flattening your stomach
-
Pelvic and hip stability to reduce feelings of heaviness, instability or “wobbliness” during movement
-
Hip mobility and control including internal and external rotation strength, and reducing over-gripping through the glutes
-
Posture support and trunk alignment with work for the mid-back, rib cage and overall load distribution through the body
-
Lower back and thoracic mobility to improve comfort with bending, twisting and rotation
-
Side body and inner thigh strength often overlooked, but key for pelvic support and integrated core strength
-
Foot and ankle strength and mobility essential for balance, pelvic stability and a safe return to higher-level movement
-
Full-body strength training using simple weights, bands and balls to support real-life tasks like lifting, carrying and getting up and down from the floor
-
Gradual impact preparation building tolerance safely over time to support walking faster, running or jumping, without rushing into impact before your body is ready
Everything is fully coached with options, so you can work at your own level whether you’re 4 weeks postnatal or years down the line.
Why this matters, especially after birth
After pregnancy and birth, many women notice that their body feels different, weaker, tighter, less stable, or disconnected.
This isn’t a failure. It’s a normal response to huge physical and hormonal change, and it’s something your body can adapt to.
Strength & Core focuses on the areas that make the biggest difference to how you feel in everyday life.
This work matters because it helps you:
-
Feel more supported through your core and pelvis, rather than everything feeling heavy, unstable or “unsupported”
-
Lift, carry and move more comfortably — babies, car seats, prams, laundry, shopping… real life
-
Reduce back, hip and pelvic aches by improving alignment, strength and load distribution
-
Build strength without aggravating symptoms, using intelligent progressions and pressure management
-
Return to exercise with confidence, especially if fast-paced or “normal” fitness classes haven’t felt right
-
Reconnect with your body after a season of change, without pressure to bounce back or push through
This class isn’t about getting your body “back”. It’s about rebuilding strength for real life — safely, progressively, and with support.
Childcare in the Tiny Town
I understand the challenges of balancing motherhood with self-care. That's why we offer optional childcare in the Tiny Town, allowing you to focus on your wellness without worry. However, women are welcome to attend without bringing their children, and small babies are allowed in the studio during classes at no extra charge.
Supervised childcare in the Tiny Town MUST be booked separately.
All play sessions will be supervised by Laura at My Little Play Place. Laura is qualified in Child Care to Level 3, hold both first aid and safeguarding qualifications. She has been managing child care settings for the past 6 years and worked in childcare for 9 years.
Laura
Manager at My Little Play Place
"I believe every moment shared with a child has the potential to shape a child's future. MLPP is a safe environment for your little ones to explore, provides a haven of adventure and discovery for children and most importantly have fun! My aim is to create unforgettable moments full of play and laughter for your little ones whilst offering a homely inviting environment where you can either relax, workout, have a coffee and cake with friends or catch up on some work."
