Postnatal exercise and lifestyle course

Thursday 10-11am & 11:15am-12:15pm - Turvey Village Hall

This course is for you if you want to get 100% clear on:

- how to re engage your core and strengthen an abdominal separation (Diastasis Recti)
- how to exercise safely and correctly with everyday mum movements
- working with your pelvic floor to regain strength
- effective nutrition which is healing, healthy, tasty and quick to make
- how to work with your c section scar and what is normal
- feel confident about when you are able to start running or retuning to heavier exercise
- you want to bring your baby along

This course is suitable for women from 6 weeks after a natural birth or 12 weeks after a C section delivery. Babies are very welcome to join us, and a special area is set up for them to lay or play on, within easy reach of mums. There is a qualified nursery assistant looking after the babies whilst you exercise. If at any point your baby needs you, I am happy for babies to be fed, nappies changed as we go along and for you to meet their needs.

Specific work will be done with the pelvic floor and core to strengthen this area and work towards closing any Diastasis or separation which may be causing issues. This will be worked on through the course, building on each week so progression can be made. As a massage therapist specialising in pregnancy and postnatal ladies I also include tips on relieving typical aches and pains which we can get at this stage.

The first 6 weeks of this course we will work on connecting to your core and pelvic floor, and strengthening and using them within movement as well as on their own. The cardio part of the session will gradually increase over the weeks as you get used to returning to exercise.

Week 7 onwards starts to increase the intensity of the cardio, increasing your heart rate whilst still making sure your body is working correctly, using your core and not over stressing the pelvic floor.

Before starting the course you will be sent several short tutorial videos to watch on Posture, Breathing in exercise and use of pelvic floor contraction and relaxation.

It is essential for all mums attending this course to have had a Diastasis check with myself before starting. Further progress checks will be made at week 6 and week 12 either during or post class. This will be a free assessment and will give us a benchmark from which to work on. Once payment and booking forms are completed please book in with me at the clinic so this check can be made. We will also set at least one goal which again can be something to work towards. It can be anything of your choice like being able to exercise for 10-20 minutes without stopping or to find time in the day to practise some deep breathing or to run/jump/sneeze/laugh without peeing......your goal, your choice, so have a think!

Each week as part of the course you will receive a fact sheet containing:

  • One recipe or smoothie you can easily use that is healthy and healing
  • One positive affirmation you can use for the week to focus on
  • One restorative task you can try just for your recovery and healing
  • One video containing homework for the week of one strengthening exercise and one stretching one
  • Homemade protein balls after each session

Once you have started the course you will be added to a closed Facebook group and Whats App group where you can chat to the other ladies within the group and previous groups. You will have access to my experience and knowledge to be able to ask for advice on your postnatal recovery, either through this group or privately. You are welcome to stay within this group as long as it runs or take yourself out of it.

What you will need to bring:

  • Water for you
  • Come in comfortable clothing so you can move easily. Layer up as you will get warm
  • A blanket for baby to lay on over the mat

The course lasts for 12 weeks, comprising of 2 lots of 6 weeks. To complete the course it is essential to complete the 12 weeks. Post graduating from this course you will be able to join the 9am HIIT class on a Thursday for £5 on a PAYG basis.


Payment for the twelve weeks is £156. When paying for the course in full you will receive a £5 gift voucher to be used towards a massage with myself. Payment may also be made in 2 x instalments. The second payment can be made at week 6 for the following 6 week block, so 2 x £78. Payment must be made before second half of course commences.

Payment and receipt of your booking form will reserve your place on this course.

Numbers are capped at 8 for this course, so please book your place to avoid disappointment.

To pay £156 in full please click the button below:

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To pay 1 instalment of £78 please click the button below (Second payment must be made before second half of course commences):

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If the course is full and you wish to be put on a waitlist or to be notified when bookings are open for the next course please email

Please complete the booking form here and submit before you arrive for your first class. You will not be able to attend if I haven't received one in advance.

For details about postnatal massage please click here.

Gift vouchers are available to purchase for all treatments and sessions please click here for more information

For a copy of my cancellation policy please click here.


"After a c-section I was worried about how I would get my core stability back and I had never heard of abdominal separation. After Tanya's first session where she explained how everything worked and checked how much separation I had it was interesting to know why I had no core strength. Week by week she worked on various areas and I always left with the knowledge required to continue the exercises at home. By the end of the first 6 weeks I was nearly back to pre pregnancy and by the end of the second 6 weeks I was back to where I should be. I went to a few more classes after this until I felt comfortable that I had recovered enough and could carry on with the exercises on my own. I will be returning to these classes after my next pregnancy and know that I wouldn't have recovered properly without Tanya's knowledge and expertise. The classes are very relaxed and Tanya is very patient and easygoing. I took my baby along and it was no problem at all, if he got bored or upset, Tanya scooped him up allowing me to continue focusing on myself. Cannot recommend enough" - Jo, Turvey

"I went to see Tanya initially for massage, but decided to take part in her Post-natal exercise class as I have a diastasis and a couple of back problems. The class has been amazingly helpful for me in many ways. We went right back to basics with pelvic floor and core stability and looked at various strengthening exercises. I have done Body Control Pilates for several years, but Tanya's class was better than anything I have learnt at Pilates and has given me the foundation knowledge to always do my Pilates correctly and to get the most out of it. After just five weeks, my Diastasis has reduced from three fingers to just over two, I feel stronger in my core and Glutes, stand better and I can even see the difference it has made. I enjoyed the class so much that I am aiming to join future classes for a refresher!" - Natalie Ibbott Rogers