For many new mums, the idea of returning to exercise after giving birth can feel overwhelming. The body has gone through incredible changes during pregnancy and labour, and recovery is rarely straightforward. Add in sleep deprivation, childcare responsibilities, and the mental load of motherhood, and even finding the time to move can be difficult.

On top of this, many postnatal women face physical challenges such as diastasis recti, weakened pelvic floor muscles, or in this case, a moderate prolapse. For our member Nic, jogging again felt like a distant dream. She wanted to move, she wanted to feel strong again, but she also knew she needed to approach fitness in a way that supported her recovery rather than risking further injury.

Overcoming a Moderate Prolapse

After the birth of her first child, she was diagnosed with a moderate bladder prolapse, an extremely common, yet often not talked about enough, postnatal condition. Prolapse can cause discomfort, a feeling of heaviness, and a loss of confidence in movement.

Life, as it often does, kept moving. The demands of motherhood, combined with the COVID pandemic, delayed her recovery journey. By the time her second child was born, she was still living with the effects of prolapse, and exercise was limited. But rather than giving up, Nic made the decision that she wanted to feel strong, capable, and confident in her body again.

How Sweaty Mama Helped Build Strength Safely

When Nic’s youngest was just 10 weeks old, she joined Sweaty Mama, our postnatal fitness classes designed specifically for mums to exercise safely while bonding with their babies.

Unlike generic fitness classes, Sweaty Mama focuses on gradual progression, pelvic floor health, and rebuilding core strength from the inside out. The sessions are welcoming, flexible, and tailored to meet each mum where she’s at.

Nic began with low-impact movements that supported her pelvic floor and avoided anything that would cause unnecessary strain. Over time, she added strength work, mobility exercises, and safe cardio to her routine. Sweaty Bootcamp, a more advanced class she later joined, gave her the opportunity to keep progressing while maintaining the postnatal-friendly focus.

Instructor Insight: Strengthening Without Strain

Her instructor, Louise, was a key part of Nic’s journey. Louise explains:

“With Nic, we worked on pelvic floor activation, deep core breathing techniques, and controlled lower-body movements to strengthen without strain. We’ve avoided high-impact exercises and instead focused on functional movements that build stability and confidence.”

This personalised approach ensured Nic could continue moving forward without fear of setbacks, something that’s crucial when recovering from prolapse or any postnatal injury.

Nic's Personal Reflection

After more than five years without jogging, she recently completed a full 4km run without stopping, an achievement that felt huge both physically and emotionally.

Her own words say it best:

“I truly believe that the gradual return to exercise and then gradually building back my core at Sweaty Bootcamp is the reason I've just managed this. So, basically, I just wanted to say a huge thanks to Louise and all the ladies for weekly support and encouragement! I set out on a 4km route and expected to walk or jog most of the way, but I actually jogged the whole thing!”

Why a Gradual, Supportive Approach Works

Nic’s story is a powerful reminder that recovery isn’t about rushing, it’s about building a strong foundation. Postnatal fitness isn’t just about “getting back in shape”; it’s about learning how to move in a way that supports long-term health and prevents future problems.

Many mums feel pressure to return to high-intensity workouts quickly, but this can worsen conditions like prolapse or core weakness. By focusing on safe, functional, and progressive exercises, women can regain strength, rebuild confidence, and enjoy moving again.

Start Your Own Postnatal Fitness Journey

Whether you’re a brand new mum looking to safely return to movement, or you’ve been postnatal for a while and just want to feel stronger, it’s never too late to start. At Sweaty Mama, we’ll meet you where you are, support you through every step, and help you celebrate every milestone - big or small.

Ready to start your postnatal fitness journey?
Find your nearest Sweaty Mama class and take the first step towards your own transformation!