MyFit 0-6 Weeks Postnatal

I hope that you enjoy these FREE Exercise videos for early postnatal weeks 0-6 weeks. They are suitable for after Vaginal or Caesarean deliveries and all instruction is by me, a Chartered Physiotherapist with over 15 years of experience working in the area of Women’s Health and instructing Pilates.

Simply, this programme contains three postnatal exercise videos for anyone who had either a vaginal delivery or a Caesarean section. You can start either MyFit 0-6 weeks Caesarean Delivery or MyFit 0-6 Vaginal Delivery programme as soon as you feel like it after your baby’s birth as it is gentle and will promote healing and recovery as well as introducing mobility, activation of your core muscles,posture awareness and breathing.

If you are reading this while you are pregnant, or you recently had your baby you may be thinking ahead to your postnatal return to exercise. These postnatal exercises will help you to embrace the start of your new life with a little baby (and maybe older babies at home!) while keeping an eye on steady and safe recovery, good posture and your return to exercise.

Having treated thousands of women antenatally who have had Pelvic Girdle Dysfunction and various pregnancy related issues, I understand what it is like to have to modify and adapt your usual exercise routines during pregnancy. While most of the time pregnancy-related pain issues ease soon after the birth, it is important to be mindful of the extra stresses that delivery and baby-related tasks can have on your body. At postnatal 6 weeks check-up people are surprised to be advised to return to normal exercise ” whenever they feel ready” without specific and specialised guidance. I created these postnatal exercise videos with real mothers in mind and wanted to share them with like-minded women.

I have treated/instructed/known women who have exercised during their pregnancy. They may have walked, ran, attended spinning classes, lifted weights, attended Pilates or other antenatal classes and they may be keen to get back to the exercise they love. Most of the advice we get focuses on the rest we need to have during the first 6-8 weeks postnatally. This is good solid advice that promotes tissue recovery whether you have had a vaginal delivery or a Caesarean birth, whether your pregnancy was difficult or easy. However during this rest and recovery period women are also expected to mind new babies, other toddlers and old children, so it makes sense to do some gentle exercises

This advice comes with good scientific support

1. You have just delivered a baby whether vaginally or via a Caesarean section. Either way you have had an injury to your core muscles i.e. your abdominal muscles or your pelvic floor muscles, preceded by 9 months of stretching and loading of the same muscles. You need to allow these muscles recovery time so that they will heal well and return to their full strength. Recovery involves eating well, staying hydrated, avoiding lifting other than baby and baby-related tasks and sleeping as much as you can.

2. Your uterus needs time to return to its pre-pregnancy size. You will experience lochia for up to 6 weeks and it is important to allow this stage to pass before you exercise properly.

3. You are tired, your concentration is firmly focused on the well-being of your baby, you arefeeding and many other hormonal, social, psychological impacts of a new baby in your life!

4. You have pain and this is telling you to take is easy. Your perineum may be sore or very sore after stitches or without stitches. You have stitches in the layers of your abdominal wall. You are finding it hard to sit for long, to turn in bed, to sit up to stand and to walk. You may have constipation, haemorrhoids, neck pain from feeding and back pain from changing nappies. You have a lot going on!Just like any injury, and childbirth is more than your average injury, FULL recovery is still going to take at least 6-8 weeks no matter how well you feel.

This advice comes with a few contradictions

1. Rest as much as you can while feeding your baby, changing nappies, getting up in the middle of the night, juggling your toddler, dropping other kids to creche or school and cooking dinner!

2. Rest as much as you can but don’t forget to get your core strong to prevent further incidence of lower back pain, pelvic girdle pain or neck pain.

3. Rest as much as you can even though we told you to exercise as much as you could up until the day of your delivery and even though you had an amazing pregnancy and delivery and feel good.

4. Rest for 6 weeks and suddenly get moving and go back to normal, find a class, gym, personal trainer, physiotherapist, instructor who is hopefully specialised in Women’s health, who will recognise if you pelvic floor is ready for exercise, who will recognise symptoms of prolapse, advise you on management, correct exercises and gradual specific progressions!

MyFit 0-6 weeks contains short exercise classes and it is based on my experience as an APPI- trained Pilates instructor teaching antenatal and postnatal groups, as well as beginners, intermediate, advanced, sports and older adult groups as well as my fifteen years of clinical practice treating women’s health conditions such as pelvic girdle dysfunction, pelvic floor dysfunction, diastasis recti abdominis, coccydinia (tailbone pain), painful intercourse, pudendal neuralgia, sports injuries, joint issues and more. I have added some life experience with my experience of four pregnancies, four instrumental vaginal deliveries, two episiotomies, 25 years of playing camogie, eleven marathons (seven of them after babies), a brief history of triathlons, many repetitive strain injuries and a recent introduction to teenager children and perimenopause! Through prescribing and instructing individual and group exercise programmes for years I have designed these programmes to give you the feeling of one-to-one physiotherapy in the comfort of your own home. You may have had a very straight forward pregnancy and would like to return to running marathons, training for an ironman, lifting weights or getting back to the gym. You may have had a difficult pregnancy, delivery and recovery and you may be a little nervous about goingback to your usual activities.

If you like the style of my classes have a look at my other programmes:

MyFitProlapse Course


My Fit Postnatal is a Pilates based series of videos that covers all aspects of postnatal recovery. It is suitable for anybody who has had a vaginal or caesarean delivery either recently or many years ago. This programme can be used anytime to build your core gradually and progressively to meet the demands of all your health life stages.

MyFitDiastasis Course


Are you looking for a programme that will bring you gradually and safely, level by level, to where you feel strong, recovered and prepared to take on the demands of your usual exercises as well as the demands of raising your family?

Check out MyFitDiastasis. It might be what you are looking for!

MyFitProlapse Course


My Fit Prolapse is a series of over twenty Pilates-based exercise videos that incorporate my professional physiotherapy experience treating women with prolapse, my experience as Pilates Instructor teaching various different groups, and the scientific evidence that forms the physiotherapy management of pelvic organ prolapse.

My Fit 0-6 Weeks Postnatal is based on years of wondering, researching, treating and assessing women with pelvic organ prolapse, pelvic floor dysfunction, Diastasis Recti and more. I hope to have consolidated my clinical experience in this easy to follow, progressive, empowering and comprehensive exercise package.