Why Pre-Post natal Specific Training Matters (vs Generic Gym Workouts)

Picture this: a new mum walks into the gym, ready to reclaim a little of herself after months of pregnancy and the intensity of birth. She jumps into a group class, hoping to feel stronger but halfway through, her core feels off, her pelvic floor isn’t cooperating, and she's left wondering… “Is this actually safe for me?”

Here’s the truth: your body after pregnancy isn’t the same as before and it deserves a different kind of support.

Whether you're newly postpartum or currently pregnant, this guide will help you understand why pre and postnatal personal training is not just a nice-to-have it’s essential. We’ll compare generic gym workouts with specialist coaching and give you a safe path forward that works with your body, not against it.

The Unique Needs of Pre & Postnatal Bodies

Pregnancy and birth affect every system in your body. And those changes don’t disappear the moment your baby is born.

Here’s what’s going on under the surface:

• Hormonal shifts: The hormone relaxin increases joint laxity, which can linger postpartum, affecting stability and making injury more likely especially during high-impact or poorly aligned movements.

• Pelvic floor recovery: This muscle group has carried a heavy load (literally!) and may be weakened, stretched, or injured. Returning to impact exercises too soon can lead to leaks, prolapse, or pain.

• Core rehabilitation: Many women experience diastasis recti - a separation of the abdominal muscles that needs gentle, specific training to heal properly.

• Emotional and mental load: Exhaustion, overwhelm, and body confidence challenges are common. A supportive environment is just as important as the exercises themselves.

This is why pregnancy & postpartum exercise support must focus on healing first; then strength, then performance.

The Risks of Generic Gym Workouts

Generic workouts, whether in a gym class, a bootcamp, or from a popular app aren’t made with your postpartum body in mind. And that can cause more harm than good.

Here’s what can go wrong:

• Trainers without pre/postnatal education may not recognise the signs of diastasis, pelvic floor dysfunction, or post-C-section limitations.

• Common exercises like crunches, burpees, or planks can make abdominal separation worse or overload a healing pelvic floor.

• Focus on weight loss rather than recovery can lead to burnout, injury, or shame when progress doesn’t match expectations.

• Lack of supervision in group classes or home apps means no one is there to correct form, flag red flags, or slow things down when needed.

You deserve more than a one-size-fits-all workout. You deserve support that’s as specific and powerful as your motherhood journey.

Generic Gym Workouts vs Specialist Coaching

How Specialist Pre-Post natal Coaching is Different

At Just For Mums, everything we do is built around the unique needs of pregnancy and postpartum bodies. Here’s what makes specialist pre and postnatal personal training different and why it matters:

It Starts with Assessment

Before we jump into movement, we assess:

• Core function and diastasis recti

• Pelvic floor symptoms

• Birth history (vaginal, C-section, assisted)

• Postural changes and joint stability

This isn’t just a workout, it’s a tailored recovery roadmap.

Safe, Progressive Training

We focus on what matters most:

• Rebuilding deep core strength

• Supporting pelvic floor function

• Strengthening daily movement patterns

• Introducing intensity safely, at the right time

There’s no rushing. There’s no “bouncing back.” Just a forward path that works.

Whole-Body, Whole-Mum Support

Strength training is just the beginning. We also support:

• Mobility and alignment

• Breathing techniques

• Mindset and confidence

• Time-flexible workouts for sleep-deprived mums

Our founder Lydia is a certified pre/postnatal personal trainer with credentials from REPS, GGS, and ISSA and she’s worked with dozens of Auckland North Shore mums, both in-studio and online.

We Get It

Because we work only with mums, we truly understand the emotional and logistical challenges of returning to exercise.

“I found Lydia and started working out with her at 25 weeks pregnant, and I’m SO glad I did! She is an amazing trainer- patient, supportive, informative and so very kind. She helped me to feel confident going into birth, and now that I am post partum is helping me to build back my confidence and strength..” — Amber

“I joined Just For Mums 3 months after a C-Section with my second kid, Lydia made sure I was ready to go back to working out and provided the appropriate exercises for my postpartum reintroduction to fitness.” — Sophie

This kind of transformation isn’t just physical, it’s emotional. It’s about reclaiming trust in your body, on your terms.

Ready to Train Safely?

You deserve more than generic workouts. You deserve a specialist pre/postnatal coach who sees the whole you: your body, your journey, and your goals.

Here’s how to get started:

1. Book a free consultation with Lydia to talk through your recovery and next steps.

2. Learn more about our specialist pre/postnatal coaching options in Glenfield and online.

3. Download your safe postpartum exercise plan to begin reconnecting with your body today.

Whether you're newly pregnant or months postpartum, we’re here to help you move with confidence and get strong, safely.