Supporting Your Strength Through Pregnancy & Postpartum

Written By Sinéad Brophy

Pregnancy and postpartum are some of the most physically demanding times in a woman's life. Your body is changing rapidly, your core and pelvic floor are under constant pressure, and movement might feel very different from what you're used to. But that doesn’t mean you have to stop training, it just means adapting in a way that supports your body through every stage.

Understanding Your Core & Pelvic Floor During Pregnancy

Your core and pelvic floor play a vital role throughout pregnancy, birth, and recovery. Instead of traditional core exercises like crunches or sit-ups, focusing on deep core connection and functional strength will better prepare you for the demands of pregnancy and beyond.

Some key movements to incorporate into your training:

  • Core Connection Breath - Learning to engage and release your core properly will make postpartum recovery much easier.

  • Cat Cow - Helps with spinal mobility while encouraging awareness of your pelvic floor engagement and release.

  • Bird Dog - Builds core stability without excessive pressure on the abdominal wall.

  • Quad Hovers - A gentle but effective way to strengthen the deep core muscles.

  • Mini Plank to Arm Raise - Works core, shoulders, and balance while keeping everything pregnancy-safe.

Training during pregnancy isn’t about pushing yourself to the limit, it’s about maintaining strength, supporting posture, and feeling good in your body.

Postnatal Recovery: Getting Back to Strength

After giving birth, your body needs time to heal and rebuild. Whether you had a vaginal birth or a C-section, your core and pelvic floor have gone through significant changes, and rushing back into high-intensity workouts without proper recovery can do more harm than good.

That’s where structured, postnatal-friendly training comes in. My Back to Strength 6 week on-demand course is designed specifically for postnatal recovery, focusing on rebuilding strength in a way that supports healing and long-term progress.

Each week, you’ll have:

  • 2 Mobility Videos (15-20 mins) - Gentle, effective sessions to release tension, improve movement, and reconnect with your core and pelvic floor.

  • 1 Strength Workout (30 mins) - A progressive, full-body session designed to build strength safely without overwhelm.

No matter what stage of motherhood you’re at, feeling strong in your body is key, not just for workouts but for everyday life, from lifting your baby to feeling more energised throughout the day.

Training That Supports You at Every Stage

My Small Group Baby and Me PT Classes in Dublin are designed to provide a welcoming, supportive environment where women of all life stages can build strength, move well, and feel good in their bodies. Whether you’re pregnant, newly postpartum, or just looking for a space to train with expert guidance, these classes offer:

  • Strength-based training tailored to your needs

  • Expert coaching in a small, supportive group

  • A mix of mobility, core, and functional training

  • Flexible booking options with class packs

April Special Offer - 10% Off Training & Recovery

To celebrate all the incredible mums and mums-to-be, I’m running a special discount throughout April to support your journey:

Sinéad Brophy
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