Core & Floor Fit

Having a baby is one of the most wonderful things that can happen to a woman, but it can also be a challenge for your body post-birth and beyond.

Core & Floor Fit class is a foundation postnatal exercise training programme for mums either in their 4th trimester (the first 3 months after birth) or those still struggling with a weak pelvic floor or ‘poochy tummy’ much later on.

Your postnatal recovery takes time ans can vary for a variety of reasons but as a general rule, the ‘Mum, Core & Floor’ class is suitable for you to begin after your initial 6-8 week* check if you’ve had a vaginal delivery with no complications or from 10-12 weeks* if you have had an assisted or planned/emergency c-section delivery.

*We do advise that you see a Womens Health Physio, e.g. Mummy MOT, to perform a thorough and deeper examination prior to exercise.

Why choose a core and pelvic floor rehabilitation class first?

In this rehab class, we start with the basics because rushing back to a potentially unsuitable activity will increase the risk of long-term physical problems. The class aims to target the weaknesses that the body has developed during pregnancy or way into motherhood.

It will train you using exercises that have a huge emphasis on core strength, breath work and whole-body re-connection. The end goal is to have you ready and prepared to resume your usual workouts or continue on to other PCF classes.

If you are able to answer ‘yes’ to any of these points below then this is where you should start:

  • You are a new mum

  • You are struggling with aches and pains

  • You are struggling with lower pack pain, neck stiffness

  • You are struggling with poor core strength

  • You are struggling with pelvic floor issues after birth such as leaking urine

  • Experience doming/coning along your tummy midline

  • Experience pain, pressure, heaviness on your pelvic floor

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' tab above)

The first session, will consist of a visual and physical assessment by the instructor on your breathing technique, diastasis recti (abdominal separation) and body alignment.

Each session works through mobilisations and releases to warm up muscles and joints and core, pelvic floor and balance building exercises using Pilate balls, yoga blocks and resistance bands.  Sessions last between 45 minutes and builds up in difficulty each week as your core and pelvic floor become stronger. 

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

Useful facts…

Diastasis Recti

Diastasis Recti, an abdominal separation/gap commonly experienced during and after pregnancy is very common. The connective tissue (linea alba) between the two sides of the rectus abdominal muscles thin and stretch to accommodate the growing baby. For some women the gap can return to normal in its own time. For others the gap can remain large for months or years. It is often the culprit behind the ‘mum tum’ or ‘poochy tummy’ and hence also cause back pain, hip pain and leave you feeling generally weak. It can be checked by a womens health physio and a good fitness instructor/trainer versed in womens health.


After a baby, poor posture should be something you try to address, not just for aesthetics but because poor alignment can have a major impact on the healing of your core and pelvic floor after having a baby. In the early postnatal period, as during pregnancy, the weight of the bump pulls the pelvis into a forward tilt which results in weakened and lengthened abdominal muscles, shortened hip flexors and weakened glutes.

Pelvic Floor

The pelvic floor forms part of the inner core unit that strive to cope with the movements that occur within the body. It consists of the bladder, uterus and rectum at the base of the body. The pelvic floor needs to be able to react by contracting properly under pressure but during pregnancy, the pelvic floor is under strain from the unterus expanding and this can remain long after birth if not restored.


Breath is the starting point for improving overall core function, which is especially important after having a baby. The deep core muscles function at their best when tied with the breath. So exercise after baby should integrate diaphragmatic breathing to protect and restore muscles and tissues. This form of breathing is responsible for regulating intra-abdominal pressure in your back, core and pelvic floor.

Core & Floor Fit Timetable

Fridays 9.30 - 10.15 am


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