When can I start postnatal training?

This depends on your birth experience and recovery.

In general:

Vaginal birth: You can start gentle movement and breathwork within the first few weeks, with guided exercise typically beginning from 6 weeks postpartum, once cleared by your doctor.

C-section: Recovery takes longer, so most women start at 8-12 weeks postpartum with medical clearance.

 

What is diastasis recti?

Diastasis Recti (DR) is the separation of the abdominal muscles that occurs when the connective tissue (linea alba) between the left and right sides of the rectus abdominis stretches. This is common during and after pregnancy as the growing baby puts pressure on the abdominal wall.

Signs of Diastasis Recti: A noticeable gap or bulge in the midline of your stomach, especially when sitting up or doing crunch-like movements. Core weakness or a "domed" appearance when engaging your abs. Lower back pain, poor posture, or pelvic instability. Difficulty engaging your core during exercise or daily movements.

 

Can Diastasis Recti Be Healed?

Yes! With the right approach, targeted exercises, breathwork, and proper movement patterns can help restore core function and close the gap over time. My training programs focus on deep core activation, posture, and functional strength to safely support your recovery.

 

What is the pelvic floor, and why is it important?

The pelvic floor is a group of muscles that support the bladder, uterus, and bowel. These muscles play a key role in core strength, stability, posture, and even breathing.

 

Can exercise improve pelvic floor strength?

Yes! The right exercises can restore pelvic floor function, whether you're dealing with weakness, tightness, or poor coordination. My sessions focus on breathwork, core activation, and full-body movement to strengthen and support these muscles naturally.

 

Should I see a women's health physiotherapist if I have diastasis recti, pelvic floor or prolapse symptoms?

Yes, if you're experiencing symptoms of diastasis recti, pelvic floor dysfunction, or prolapse, I highly recommend seeing a women’s health physiotherapist. A physio can provide a detailed assessment of your core and pelvic floor, checking for muscle function, tension, or weakness.While my training programs focus on core and pelvic floor rehabilitation, a physio can offer medical expertise, hands-on treatment, and internal assessments that go beyond fitness coaching. Many of my clients see both a physio and work with me for guided exercise and long-term recovery.

 

What happens in a session?

Each session is tailored to you, but typically includes:

Breathwork & deep core activation

Gentle strength training & mobility work

Posture and movement correction

Guidance on safe exercises for your recovery

The first session includes a 15-minute assessment.

 

I’m pregnant—can I still train?

Yes! Staying active during pregnancy can help with strength, mobility, and birth preparation. My prenatal sessions focus on safe core engagement, pelvic floor support, and functional movement to help you feel strong and supported throughout pregnancy.