Plenty of mums come to Sanctuary Fitness six months, a year, or five years after having a baby. The route back is the same: check first, rebuild the foundations, then load.
Section
Check first
Wait for your six-week check, and if you had a caesarean or any complications, longer. If you are unsure, ask your GP or a pelvic health physio. I will tell you straight if something needs a physio before the gym.
Foundations
Breathing and bracing, hip and core control, walking loads. Personal Training slots are ideal here because the coaching is close and the group is small. There is no rush to HIIT.
Building back
Goblet squats, hinges, rows and presses with dumbbells, progressed weekly. Most people are in classes within a few weeks, and the Sanctuary Strength class is a natural next step.
Kids welcome at one-to-one
Children can come along to one-to-one Personal Training sessions. It is one of the reasons parents choose it: no childcare needed to get started.
Nutrition, gently
The plan is built around energy and recovery first, and around feeding if you are, with fat loss as a slower background goal rather than the headline.