From 16 weeks and beyond...


Band & Bells Fit

This advanced class incorporates specific functional circuit training to support the transition from early motherhood into long-term parenthood. It is the ideal stepping stone to help you build strength, fitness and functionality in your body in a way that is both safe and effective.

Your postnatal recovery takes time and can vary for a variety of reasons but as a general rule, the ‘Bands & Bells Fit’ class is suitable for you to begin from 4 months and onwards. If you are a new mum, PCF advises to begin with the ‘Core & Floor Fit’* class as an entry/return into exercise class after birth or a long period of inactivity.

*We do advise that you see a Women's Health Physio, e.g. The Mummy MOT, to perform a deeper examination of your body prior to exercise

Why choose functional training after birth over a mainstream classes?

  • you are trained by an experienced, qualified and specialist postnatal instructor

  • it provides appropriate and effective training to support how your body has changed

  • it mimics the way you move and function in daily life

  • it trains the female form so you can get the best out of your body

  • it develops your fitness, strength and stamina

  • it enables you to continue a fitness regime, if they did so before

  • it relieves your aches and pains that come from feeding, lifting and carrying

  • it can maintain the rehabilitation of your pelvic floor and core (diastasis recti/abdominal separation)

  • it encourages weight loss, a healthy lifestyle and better nutrition

  • it is a safe and friendly environment to meet new mums and make new friends.

    BONUS: babies and toddlers (4 months up to 5 years) are more than welcome to attend the class with you! PCF has an onsite babysitter who will entertain your little one while you exercise. This service is charged at £1 per child.

What to expect...

Participation in the class requires completion of a pre-screening health check form (PAR-Q)* before attending. This is to ensure that the exercises planned are appropriate, beneficial and encourage progress (*see the 'Waiver & Screening Form' page above)

If you would like and hands on assessment for diastasis recti (abdominal separation) then please arrive 15 mins early to allow for this.

The big focus here is STRENGTH and well-being. The class is delivered in a circuit format to provide diversity when strengthening and shaping key muscle groups used in everyday ‘motherhood’. Each session works through mobilisations and releases to warm up muscles and joints and then moves onto medium impact cardio exercises to increase the heart rate and burn fat. The use of resistance bands and dumbbells/kettlebells help to improve whole-body function and balance (core and pelvic floor included). A cool down stretch at the end of each session allows for re-focus and encourage calmness. 

Band & Bells Fit is suitable for all fitness levels with options and exercise modifications given where necessary. Sessions last between 45 to 60 mins. 

*** Please check with a medical professional that it is advisable for you to exercise, especially if you have any medical conditions***

1-2-1 Band & Bells Timetable

Mondays 9.30 - 12.00pm

Fridays 12.30 - 2.30pm


Your Home or PCF Headquarters


£25 for initial client consultation

One off sessions: £25 for 1 hour session

Package: £125 for 6 x 1-hour sessions

Band & Bells Fit Timetable

Mondays 1.15pm – 2.00pm (outdoor/indoor space used)

Tuesdays 7 - 8pm

Fridays 10.30 - 11.30am


Albany Park Baptist Church, Stansted Crescent, Bexley, DA5 3JB

St Paulinus Church Hall, Manor Road, DA1 4EP

St John Vianney RC Church Hall, Heathfield Road, DA6 8NP


Trial/Individual Class = £10

5-Week Course Block = £40

6-Week Course Block = £48

7-Week Course Block = £56