Body in transition: Why postnatal training is so important

“Your body isn't the same after giving birth.” You’ve probably heard that before. And yes, it's true – but that doesn't mean it's worse or weaker. Your body has done something absolutely amazing! It has created, carried, and birthed a human being. And that deserves respect, care, and time to regain its strength. Postnatal training isn't about “fixing” your body or chasing your old form. It's about listening, rebuilding, and giving your body the support it needs.

What happens to the body after pregnancy?

During pregnancy, your body goes through tremendous changes. Your abdominal muscles separate to make room for the baby, the pelvic floor is working hard, and your connective tissue softens due to the hormone relaxin. After birth, it can feel like your body is a puzzle that’s not quite put together yet. Muscles that once worked together as a well-tuned team need to find each other again.

Here are some common challenges after giving birth:

• Weak pelvic floor: Can cause issues like incontinence or a feeling of heaviness in the pelvis.

• Separated abdominal muscles (rectus diastasis): Can feel like a bulge or lack of stability in your core.

• Pain in back, neck, and shoulders: Often due to breastfeeding and carrying positions.

Why is postnatal training important?

Postnatal training helps you rebuild muscles that have been overworked during pregnancy. It’s not about pushing yourself back into a pair of jeans, but about strengthening your body from the inside out, so it can support you in everyday life with your baby – and for the rest of your life.

Here are some of the main benefits of postnatal training:

• Rebuilds the pelvic floor: A strong pelvic floor gives you control and confidence in everyday life.

• Strengthens the core: Helps stabilize the body and prevent back pain.

• Improves body awareness: You become better at recognizing when to relax and when you can push yourself.

• Prevents injuries: Proper training minimizes the risk of long-lasting issues like incontinence or back problems.

The myths about postnatal training

There are many myths about exercising after childbirth. Let’s debunk a few:

• “I should wait until I’m completely back in shape.” No! Postnatal training is designed to help your body regain balance.

• “I just need to do a lot of crunches.” No! Traditional crunches can actually worsen separated abdominal muscles. Focus should be on deep core muscles and the pelvic floor.

• “If I didn’t have a C-section, my body is ready.” Every body needs time and rebuilding – regardless of the birth method.

Listen to your body – it knows the way

Your body has its own rhythm. Some are ready to start light exercise after six weeks, others need more time. And both are perfectly okay. Listen and don’t let society’s or your own expectations push you.

At Frog Pilates, I offer a safe space for your postnatal training. It's not about pushing your body, but about supporting it with gentle, effective exercises. We focus on the pelvic floor, core training, and the muscles you use most in daily life as a mom.

Join the journey back to your body

Your body has performed a miracle – now it deserves loving care. Give yourself the gift of training with respect, curiosity, and patience. I promise you’ll discover new strengths and maybe even find greater acceptance of the body that has given you your little miracle.

Curious about how we can start your postnatal training together? 

Visit Frog Pilates and let’s take this journey together. Your body will thank you for it – not just today, but for many years to come.

See you on the mat.

Warm regards, Sara from Frog Pilates