Start with recovery, not pressure
NHS advice says that after a straightforward birth, gentle exercise such as walking, gentle stretching and pelvic floor exercises can start when you feel up to it.
High-impact exercise is different. NHS advice suggests getting advice at your 6-week postnatal check before running, aerobics or anything strenuous. If you had a caesarean or a complicated delivery, speak to your midwife, health visitor or GP before starting anything harder.
You don't have to rush back to what you did before. The first job is rebuilding trust in your body, then gradually adding more work when it feels appropriate.
Watch for signs to slow down
Pain, heaviness, leaking, bleeding that increases, dizziness or a feeling that something isn't right are all reasons to pause and get proper advice.
A class can still be a good option, but tell the instructor you've recently had a baby so movements can be adapted.
I can scale exercises, change positions and keep the session calmer, but I can't diagnose pelvic floor symptoms or replace advice from a GP, midwife, health visitor or pelvic health physio.
Build the basics first
Early training should feel steady. Walking, breathing work, gentle core connection, posture, glutes and controlled strength movements often matter more than high-intensity workouts.
This style can be useful for many mums because the sessions are small, coached and easy to scale. Babies are welcome at the current Tuesday classes too.
If you come to class, the aim is to leave feeling like you've moved well and done something positive, not like you've had to prove you're back to normal.