Repair, Restore & Retrain
What you do exercise-wise after birth can either increase your chances of a future prolapse, hernia or incontinence OR decrease it.
WARRIORRR Mums & Babies classes work the body from the inside out with gentle but effective exercises that repair the muscles, restore strength and retrain the way you move.
There are 3 elements to each class:
Exercises to strengthen the pelvic floor and reduce diastasis recti* (abdominal separation).
Re-building the strength you’ve lost during pregnancy and birth.
Building up your strength and helping your body adapt to your growing baby, focusing on exercises to strengthen your back and support your core and arm muscles.
Regardless of where you’re at with your post-natal fitness, these classes cater to all levels of fitness and it’s never too late to start. Before you head back to running, your Barry’s Bootcamp, yoga, or even the Mum & Buggies class that you’ve seen in the park, make sure your internal muscles are strong enough to handle it first.
What to expect:
Classes are mum-centred. We firstly and foremostly want you to feel comfortable. If you need to feed your baby in the middle of a class, that’s absolutely fine. If you run in 10 minutes late, that’s fine too. If your baby cries and you’d rather pick him up, we can adapt the exercises to you. Our trainers are skilled at finding ways to make sure you don’t miss out on what you came for because your baby is being grumpy and needs constant holding. Trainers also love to hold babies too!
The class is made up of mat-based exercises and it’s different each time. There can be work with bands, strengthening circuits, Mr Motivator-style cardio or something entirely different. Each class also involves breathing and resilience techniques to help you as a mum, as well as in every day life.
You’ll leave standing that little bit taller, feeling more energised and confident in your own strength.
Classes are held indoors aside from on sunny days, when we often take classes outside and also hold impromptu classes if there’s demand for it. We have a WhatsApp group to notify mums when these will happen. Send us an email if you’d like to join them.
*important* Before you attend your first class
- Please email to let us know that you’re coming, just in case there are any class time or venue changes.
- Fill in the health questionnaire here. We cannot allow you to join the class unless this is completed.
How to Book
Are babies welcome? Yes, absolutely. They can either hang about in their buggy which you can bring into the room or you can place them on a communal mat. There’s also a baby change.
What do I need to bring? Please bring a yoga mat.
I don’t have a mat. Where can I get one from and do I really need one? The church floor isn’t suitable or comfy for some of the exercises we’ll be doing so a mat is needed. You can buy one for approximately £10 from Zakti in Angel or online. Sweaty Betty also do them but expect to pay much more. They’re really useful and can be used for many things e.g. as something to sit on during outdoor picnics and if you’re thinking about taking part in other Warrior classes you may find them useful.
I’m not fit. Does that matter? It doesn’t matter what your starting point is, this class is open to all levels of fitness. These are designed to leave you unable to walk but will work your essential muscles gently and you can work at your own pace.
I’m already fit. Would these classes still benefit me? You may be running marathons but these classes can still help. They work on strengthening and repairing areas of the body which are often neglected or overlooked but which are absolutely necessary for future health.
How soon after giving birth can I attend these sessions? You’re welcome to join once you’ve had your 6-week post-natal check providing the doctor is happy with your health.
What should I wear? Wear comfy clothes which you find easy to move about in. There’s no jumping so there’s no need for a sports bra and the classes are done barefoot.
*DIASTASIS RECTI & PELVIC FLOOR
At each session, especially your first, we’ll check for diastasis recti to see if and by how much, your rectus abdominus has separated. Pregnancy stretches the muscles down the front of our stomach and in some cases, they may not return to their original position. Whilst not immediately harmful, if left untreated, diastasis recti can lead to hernias. Many of the exercises in WARRIORRR help return these muscles to their original position. We also focus on strengthening your pelvic floor muscles. Squeeze, squeeze, squeeze!