The early weeks and months with a new baby are a blur of feeding schedules, broken sleep, and constant adaptation. The idea of “finding time to exercise” can feel almost laughable when you’re struggling to find time to shower. Yet movement during this period—approached the right way—can be one of the most valuable things you do for your physical recovery and mental wellbeing.
Redefining What Exercise Looks Like Right Now
Forget any preconceptions about what a workout should look like. In the early months of motherhood, success might mean fifteen minutes of focused breathing and gentle pelvic floor work between feeds, or a single session a week that you actually manage to attend without cancelling.
At InnerCore, we meet new mothers exactly where they are. There’s no judgment if you arrive having barely slept, if you need to pause to express milk, or if your baby needs to come along to the session. We work with the reality of new motherhood, not an idealised version of it.
The Value of Getting Out (or Staying In)
Some new mothers find enormous value in getting out of the house for their session—a reason to shower, get dressed, and have an hour focused entirely on themselves rather than the baby’s needs. Others find the idea of leaving overwhelming and prefer the comfort and convenience of a session at home or via Zoom.
We offer all three options specifically because new motherhood looks different for everyone. There’s no right answer—only what works for you during this particular season.
Bite-Sized, Realistic Goals
Rather than aiming for dramatic transformation, our work with new mothers focuses on realistic, incremental progress: gradually rebuilding deep core and pelvic floor function, addressing the postural strain of feeding and carrying a baby, and slowly reintroducing strength work as your body is ready.
This isn’t about “bouncing back” to a previous version of yourself. It’s about supporting the body you have right now, in this demanding and remarkable phase of life.
Combatting “Mum Posture”
The physical demands of caring for a newborn create predictable postural patterns: rounded shoulders from feeding and holding your baby, a forward-leaning posture from peering into the cot or pram, and general upper back tension from the repetitive lifting and carrying that fills your days.
Sessions during this period often address these specific patterns directly—opening your chest, strengthening your upper back, and helping you find positions for feeding and carrying that place less strain on your body.
Sleep Deprivation and Movement
Exercising on minimal sleep requires a different approach than your pre-baby fitness routine. We pay close attention to how depleted you’re feeling and adjust accordingly. Some sessions might be more about restorative breathing and gentle movement; others, when you’re feeling more rested, can include more challenging strength work.
The goal is never to push you into a state of further exhaustion, but to support your body and nervous system through intelligent, responsive movement.
An Hour That’s Entirely Yours
Perhaps the most valuable aspect of maintaining a Pilates practice during early motherhood isn’t physical at all—it’s psychological. Many new mothers describe their session as the only hour in their week that’s entirely their own, where they’re not “mum,” just themselves, breathing and moving and being present in their body.
This time matters. Caring for your own physical and mental wellbeing isn’t indulgent—it’s part of what allows you to show up fully for your baby.
Building Your Support Team
At InnerCore, several of our instructors, including Maria, have navigated new motherhood themselves and bring genuine empathy and understanding to this work. We’re not just providing exercise instruction—we’re providing a supportive, knowledgeable presence during a season that can feel isolating.
If you’re a new mother in London looking for movement that fits realistically into your current life, we invite you to get in touch. Whatever stage you’re at, however little sleep you’ve had, we’ll meet you there.
