ReStart 6 Week Postnatal Fitness Programme

ReStart: 6 Week Foundational
Postnatal Programme

There will be no more programmes running until Spring 2026.

Who's it for?

The Foundational programme is for mamas who are returning to exercise after having a baby. You may have done some pilates work or walking but maybe need some support in getting back into cardio or strength training. This programme is a great opportunity to develop confidence while reconnecting with your body in the gym space.

Develop confidence in your body

Leave the ego by the door, in these sessions we are starting with the basics as we restart your training.

Core engagement

Core rehab moves and exercises to help with ab separation and basic core engagement after childbirth. Exercises are friendly for both c-section and vaginal birth.

What exercises do we do?

Every week we’ll progress through a workout which follows a different theme. This outline is a guide to show you the variety from week to week, the actual programme may have a different structure.

Week 1 – Technique, Breathwork and a full bodyweight workout, with extra focus on core + pelvic floor engagement

Week 2 – Core Focus with Butt Workout

Week 3 – Low impact Cardio

Week 4 – Full body Strength (Intro to weights)

Week 5 – Functional fitness – practical exercises that help with daily parenting movements outside of the gym

Week 6 – Cardio, butt and core – putting to the test all skills and strength from the previous 6 weeks

How the programme works

From sign up to completion, you're part of the Bath Mama Fitness community. Here's what to expect.

Get the basics right

In our first week we'll look at diaphragmatic breathing, with pelvic floor engagement and how to incorporate into basic movements in the gym. We'll also complete a short bodyweight workout putting to practice your new found skills, targeting pelvic floor and core.

Build up progressions each week

We'll start introducing light weights to help you build confidence in using weights to speed up rehabilitation and build up the all-important strength needed to keep up with your baby's growing weight!

Week Six

Our final session will combine a number of skills worked on throughout the programme, lifting weights, cardio with breath work and pelvic floor engagement. Join us for a celebratory coffee on the final week to mark the occasion!

Frequently Asked Questions

If you’ve still got questions, don’t hesitate to contact us.

ReStart 6 Week Postnatal Fitness Programme