Why Mums and Bubs Classes Are Essential for New Mothers
A mums and bubs class provides the perfect solution for new mothers seeking to rebuild their strength, connect with other parents, and bond with their babies in a supportive fitness environment. These specialized classes are designed specifically for postpartum women, typically starting 6 weeks after birth with medical clearance.
Key Benefits of Mums and Bubs Classes:
- Physical Recovery – Strengthen core muscles, rehabilitate pelvic floor, and improve posture
- Mental Well-being – Reduce stress, combat postpartum depression, and boost energy levels
- Social Connection – Meet other new mums and build a supportive community
- Baby Bonding – Incorporate your little one into exercise routines for improved interaction
- Safe Environment – Classes led by qualified instructors who understand postpartum needs
The postpartum journey can feel overwhelming and isolating. Research shows that 1 in 3 women experience pelvic floor dysfunction after pregnancy and childbirth, making proper rehabilitation crucial. Mums and bubs classes address these physical challenges while providing the emotional support many new mothers desperately need.
As Chloe, founder of Breathe Pilates, shared: “I WISH this class was on the timetable when I was a brand new Mum and returning to Pilates for the first time after having Max!” This sentiment reflects what many new mothers feel – the need for fitness options that truly understand their unique circumstances.
I’m Pleasant Lewis, and through my four decades of experience operating fitness centers across Florida, I’ve seen how mums and bubs classes create transformative experiences for new mothers seeking both physical recovery and community connection. My commitment to member-focused programming has shown me that these specialized classes are essential for supporting women through one of life’s biggest transitions.
The Holistic Benefits of Joining a Mums and Bubs Class
When you join a mums and bubs class, you’re not just signing up for a workout – you’re investing in a complete wellness experience that nurtures every aspect of your postpartum journey. As a new mother, you’re dealing with so much more than just getting back in shape. Your body has been through an incredible change, and your mind is adjusting to a whole new reality.
That’s exactly why these classes are designed to support you holistically. They understand that physical recovery goes hand in hand with mental well-being and social connection. When you walk into class, you’re not just another gym member – you’re part of a community that gets it.
The benefits ripple through every area of your life. You’ll find yourself with more energy to chase after your little one, less stress when facing daily challenges, and a stronger bond with your baby. Plus, you’ll find that amazing feeling of having other mums who truly understand what you’re going through. Scientific research on the benefits of exercising with your baby backs up what we see every day in our classes.
Rebuilding Your Strength and Fitness
Your body has done something absolutely incredible – it created and delivered new life. Now it’s time to help it recover and rebuild, and that’s where mums and bubs classes really shine. We focus on the areas that need the most attention after pregnancy and childbirth.
Core strengthening is our top priority because those abdominal muscles have been stretched and weakened. Many new mums deal with diastasis recti (when your ab muscles separate) or struggle with lower back pain. Our classes specifically target these issues through controlled, safe movements.
Pelvic floor rehabilitation is another crucial focus. Here’s a sobering fact: 1 in 3 women experience pelvic floor dysfunction after giving birth. This isn’t something to ignore or feel embarrassed about – it’s incredibly common and very treatable with the right exercises.
We also work on posture improvement because let’s be honest, all that carrying, feeding, and bending over your baby takes a toll on your back and shoulders. Through gentle toning exercises and increased flexibility work, you’ll start feeling stronger and more confident in your body again.
The best part? Everything progresses at your pace. Weight management happens naturally as you build strength and energy. You’re not just getting your pre-baby body back – you’re building an even stronger, more resilient version of yourself.
Nurturing Your Mental Well-being
Motherhood is beautiful, but it can also be overwhelming. Between the sleep deprivation, hormone changes, and constant demands of caring for a baby, it’s no wonder so many new mums struggle with their mental health. Our mums and bubs classes provide a powerful antidote to these challenges.
Exercise releases endorphins – those natural mood boosters that can make all the difference in your day. You’ll find yourself reducing stress levels and combating postpartum depression symptoms through regular movement. Many of our members tell us they sleep better after class, even with a baby waking them up at night.
But here’s what might be even more important: these classes give you dedicated “me time.” For 45 minutes to an hour, you get to focus on yourself. You’re not changing diapers, doing laundry, or answering emails. You’re building confidence in your abilities and reconnecting with who you are beyond being a mom.
That improved sleep quality we mentioned? It’s not just about being tired from exercise. When you reduce stress and boost your mood, your body can actually make better use of the sleep you do get. You’ll leave class feeling refreshed and ready to tackle whatever comes next.
Finding Your Village and Bonding with Your Bub
One of the most precious gifts of joining a mums and bubs class is the community you’ll find. Connecting with new mums who are going through the same experiences creates bonds that often last well beyond the class itself. These women understand when you’re celebrating your baby’s first smile or struggling with feeding challenges.
Shared experiences create the foundation for genuine friendships. You’ll find yourself building a support network where you can ask questions, share concerns, and celebrate milestones together. The peer advice you’ll receive is invaluable – sometimes hearing “I went through that too” is exactly what you need.
These connections are crucial for reducing feelings of isolation that many new mothers experience. When you’re home with a baby all day, adult conversation and understanding nods from other mums can be lifesaving.
But it’s not just about connecting with other mothers – it’s also about bonding with your baby in new ways. Our classes incorporate playful exercise that engages your little one. You might use your baby as a gentle weight, or they might lie on the mat beside you, watching and cooing as you move.
This improved maternal-infant interaction happens naturally as you exercise together. Your baby gets to see you taking care of yourself, and you get to include them in this important part of your routine. Many mums find that creating routines around class time helps both them and their babies feel more settled and secure.
The result? You’re not just getting stronger physically – you’re building the emotional support system that will carry you through the beautiful, challenging journey of motherhood.
Finding Your Perfect Fit: Types of Postnatal Classes at Just Move Athletic Club
At Just Move Athletic Club, we understand that every new mother’s journey is beautifully unique. That’s why we’ve designed our mums and bubs classes to offer something special for everyone, whether you’re in our Lakeland or Winter Haven location. We believe in creating custom fitness experiences that match your current fitness level and recovery stage, helping you find what you truly enjoy.
Our classes are thoughtfully crafted as low-impact options that welcome you and your little one into a supportive environment. We know that finding the right fit can feel overwhelming when you’re already juggling so much, so we’ve made it simple to explore different styles until you find what feels perfect for you.
Before diving into any class, it’s helpful to ask yourself a few key questions. What are the instructor’s qualifications with postpartum women? How does the class accommodate different fitness levels? What specific exercises will you be doing, and what modifications are available? You’ll also want to know about class size, what to bring for you and your baby, and what happens if your little one needs attention during class. Don’t worry – we’re here to answer all these questions and more.
What to Expect in a Mums and Bubs Pilates-Inspired Class
Our Pilates-inspired mums and bubs classes are like a gentle hug for your recovering body. These sessions focus on the essentials your body craves after pregnancy: core stability, pelvic floor strengthening, and postural alignment. We know that carrying your growing baby and hours of nursing can leave your posture feeling less than perfect, and that’s exactly what we’re here to help with.
Every movement in our Pilates classes is controlled and purposeful. We’re not about rushing through exercises – instead, we focus on quality over quantity. This approach makes our classes particularly suitable for rehabilitation, especially if you’re dealing with conditions like diastasis recti or general core weakness.
You’ll experience both mat-based exercises and equipment-supported options when available. Our instructors, many with backgrounds as physiotherapists or certified Pilates specialists, will guide you through each movement with care. They understand that your body is still healing and will offer modifications to suit exactly where you are in your recovery journey.
Finding the Right Mums and Bubs Yoga-Inspired Class for You
If you’re craving a more gentle approach that nurtures both your body and mind, our Yoga-inspired mums and bubs classes might be calling your name. These sessions are designed to support your well-being on multiple levels, recognizing that healing happens from the inside out.
Gentle stretching forms the foundation of these classes, helping to release the tension that naturally builds up from pregnancy, birth, and the daily demands of caring for your baby. We incorporate breathwork and relaxation techniques that can feel like a mini-vacation for your nervous system.
The beautiful thing about our Yoga-inspired classes is how they foster that precious mind-body connection while helping you find emotional balance. Whether you’re a complete beginner or have practiced yoga before, these classes meet you exactly where you are. We believe in creating a peaceful space where you can gently rebuild your strength while finding moments of inner calm.
General Postpartum Exercise Groups at Just Move Athletic Club
For mothers who are ready to explore more variety in their fitness routine, our general postpartum exercise groups offer an exciting mix of activities. These classes focus on cardio fitness, strength training, and functional movements that actually make your daily life easier – like lifting your growing toddler or maneuvering that heavy stroller.
The variety in these classes keeps things fresh and engaging, while the group motivation provides that extra boost of encouragement we all need some days. Our instructors are skilled at providing modifications that make every exercise safe and effective for postpartum women, regardless of your fitness background.
Whether you’re drawn to a dynamic group session or prefer a more focused strength workout, we’re here to help you regain your strength and confidence. These classes are perfect for learning proper lifting techniques and restoring your body’s natural power after the incredible journey of childbirth.
Your Guide to a Safe Return to Exercise
Starting your fitness journey after having a baby can feel both exciting and overwhelming. At Just Move Athletic Club, we understand that every new mother’s body has been through an incredible change, and safety comes first above everything else. Your body needs time to heal, and we’re here to guide you through this process with patience and expertise.
The key to a successful return to exercise lies in listening to your body and embracing gradual progression. There’s no rush – your body has done something amazing, and it deserves respect and care as it recovers. That’s why professional guidance is absolutely essential when you’re ready to join a mums and bubs class.
When to Start and What Medical Clearance is Needed
Before you lace up those sneakers and join us for your first class, you’ll need to get the green light from your healthcare provider. This isn’t just a formality – it’s a crucial step to ensure your body is ready for exercise. Your postnatal check-up is typically the starting point for this conversation, but the timeline can vary significantly based on your birth experience.
If you had a vaginal birth, you can usually consider gentle exercise after your 6-week postnatal check-up, provided your doctor gives you the all-clear. However, if you had a Caesarean section or experienced complications during delivery, the timeline extends to at least 3 months, and always requires explicit doctor’s consent.
This medical clearance ensures that your pelvic floor, abdominal muscles, and any surgical sites have had adequate time to heal. A physiotherapist assessment can also be incredibly valuable, especially if you’re experiencing any ongoing discomfort or concerns about your recovery. For comprehensive information, check out this guidance on returning to exercise safely.
The general rule of waiting for your 6-week check-up is just that – a general guideline. Your body’s healing process is unique, and what matters most is that you feel ready and have professional approval.
Finding a Qualified Instructor
The instructor leading your mums and bubs class can make all the difference in your recovery journey. At Just Move Athletic Club, we take pride in working with instructors who truly understand the complexities of postpartum recovery. You want someone who doesn’t just know exercise – they need to understand your changing body.
Look for instructors who are registered physiotherapists, certified postnatal fitness specialists, or exercise physiologists with genuine experience working with postpartum women. The best instructors have pelvic floor knowledge and understand conditions like diastasis recti, pelvic girdle pain, and the unique challenges new mothers face.
When choosing your class, don’t hesitate to ask about your instructor’s qualifications and certifications. Our instructors have post-graduate qualifications in exercise leadership and often clinical experience in maternity settings. They’re skilled at prescribing appropriate exercises and offering modifications custom to your specific recovery stage and needs.
This expertise means you can focus on your workout knowing you’re in capable hands. Your instructor will guide you through each movement, ensuring you feel safe, supported, and confident as you rebuild your strength.
Safe Exercises vs. Exercises to Avoid
Understanding which movements support your recovery and which ones to avoid is crucial for a safe return to fitness. The goal is to focus on deep core activation and gentle strengthening while avoiding abdominal coning – that dome-like bulging of your abdominal muscles that indicates too much pressure.
In the early stages of recovery, exercises like pelvic tilts, diaphragmatic breathing, and pelvic floor activations (Kegels) are your best friends. Bird-dog poses, glute bridges, and modified squats help rebuild functional strength safely. Wall push-ups and gentle stretching support overall recovery without overwhelming your healing tissues.
However, certain exercises should be avoided initially. Crunches and traditional sit-ups put too much pressure on your healing abdominal muscles. High-impact jumping, heavy lifting (especially overhead), and high-intensity interval training can strain your pelvic floor before it’s ready. Running and intense cardio should wait until you’ve rebuilt proper core and pelvic floor strength.
| Safe Postpartum Exercises | Exercises to Avoid Initially |
|---|---|
| Pelvic tilts, Bird-dog, Glute bridges, Modified squats, Wall push-ups, Gentle stretching | Crunches, High-impact jumping, Heavy lifting, HIIT, Running, Exercises causing abdominal coning |
Our mums and bubs class instructors are trained to help you identify movements that cause coning and guide you toward safe alternatives. We focus on rebuilding strength from the inside out, helping you reconnect with your core and pelvic floor in a way that supports long-term health and confidence.
Frequently Asked Questions about Mums and Bubs Classes
Starting your first mums and bubs class can feel a bit overwhelming, especially when you’re already navigating the challenges of new motherhood. We completely understand those pre-class jitters! That’s why we’ve gathered the most common questions we hear from new mothers at Just Move Athletic Club to help put your mind at ease.
What should I bring to class?
Getting ready for your mums and bubs class doesn’t have to be complicated. Think of it as packing for a mini trip with your little one! You’ll want to bring a water bottle to keep yourself hydrated throughout the workout, along with a towel or yoga mat if we don’t provide them.
Don’t forget comfortable workout clothes that make you feel good about moving. And here’s something many new mums overlook – pack some snacks for yourself! You’re working hard and burning calories, so your body needs that extra fuel.
For your baby, the essentials include diapers, wipes, and a changing pad for those inevitable moments. A favorite toy or two can work wonders for keeping your little one entertained, and a blanket or baby carrier provides comfort during class. If you’re bottle-feeding or need nursing supplies, bring those along too. Many of our mums find it helpful to bring a small play mat so their baby has a cozy spot right beside them during the workout.
What if my baby cries or needs to be fed during the class?
This is hands down the biggest worry we hear from new mothers, and we want to put your mind completely at rest. It’s not only normal – it’s expected! Our mums and bubs classes are designed to be baby-led, which means we totally get that babies don’t follow our workout schedules.
If your little one starts crying, needs a feed, or requires a diaper change, simply stop and take care of them. There’s absolutely no judgment from our instructors or the other mums in class. Everyone has been there! Our instructors are experienced with babies and incredibly understanding. They’ve seen every possible scenario and handle it all with grace.
This is your safe space where you can prioritize your baby’s needs while still getting your workout in. The other mums will probably smile knowingly and might even offer encouragement. We’re all in this together, supporting each other through the beautiful chaos of motherhood.
Can I join if I’m a complete beginner to exercise?
Yes, absolutely! In fact, our mums and bubs classes are often the perfect starting point for women who haven’t exercised in years or are complete beginners. We designed these classes specifically with new mothers in mind, understanding that your body has been through incredible changes.
Our qualified instructors excel at providing modifications for every exercise, ensuring you can participate safely no matter your current fitness level. We start with lighter intensity and gradually build as your strength returns. You’ll receive personalized attention and guidance to help you progress at your own pace.
The beauty of these classes is that everyone starts somewhere. Some mums are returning to fitness after years away, while others are rebuilding after pregnancy. Our supportive environment means you can focus on building strength and confidence without any pressure or intimidation. We’re here to help you start feeling strong and energized again, one workout at a time.
Start Your Postpartum Fitness Journey Today
You’ve made it through pregnancy and childbirth – what an incredible achievement! Now it’s time to focus on you. Starting a mums and bubs class isn’t just about getting back in shape; it’s about embracing a whole new chapter of your life with strength, confidence, and community by your side.
Think about it: you deserve to feel strong in your body again. You deserve that mental health boost that comes with moving your body and connecting with other amazing mothers who truly understand your journey. And yes, you absolutely deserve that precious bonding time with your little one while taking care of yourself too.
The benefits we’ve explored – rebuilding your physical strength, nurturing your mental well-being, and finding your village of support – these aren’t luxuries. They’re essential parts of your recovery and growth as a mother. When you prioritize your health and wellness, you’re not being selfish. You’re modeling self-care for your child and ensuring you have the energy and strength to be the best version of yourself.
At Just Move Athletic Club, we understand that your postpartum journey is unique. That’s why we’re committed to providing custom fitness experiences that meet you exactly where you are. Whether you’re dealing with diastasis recti, pelvic floor challenges, or simply feeling overwhelmed about where to start, our expert instructors are here to guide you every step of the way.
Our locations in Lakeland and Winter Haven offer a welcoming, supportive environment where crying babies are expected, modifications are always available, and every small victory is celebrated. Plus, with tools like our Fit3D Pro Body Scanner, you can track your progress and see just how far you’ve come on your fitness journey.
The hardest part is often just showing up for that first class. But once you do, you’ll find a community of women who will cheer you on, understand your struggles, and celebrate your wins. You’ll leave feeling stronger, more confident, and more connected – not just to other mothers, but to yourself.
Don’t wait for the “perfect” time or until you feel “ready.” There’s no such thing. Take that first brave step today and start your fitness journey with us. Your future self will thank you for choosing to prioritize your health and well-being through a mums and bubs class at Just Move Athletic Club.