Exercise during pregnancy and after birth

Pregnancy and the months after birth are not the time for personal records. But they are a time when well-guided movement can help you feel more confident in your own body – as long as you set it up thoughtfully and together with your doctor. At our Brno-Nové Sady branch, a trainer who specialises in pregnancy and post-natal exercise will guide you through this period.

One important thing up front: we are trainers, not doctors. We don't diagnose, treat or promise specific results. Our job is to build training that respects the advice of your gynaecologist or physiotherapist and adapt it to how you feel right now. Every woman experiences pregnancy and the post-natal weeks differently, so you won't find a one-size-fits-all plan here.

Who it's for

• Pregnant women who want to stay active and have their gynaecologist's approval to exercise
• Women who trained before pregnancy and want to adjust their training safely
• Mums after the post-natal period and their doctor's OK who want to gradually rebuild strength and fitness
• Women who want to understand their breathing, pelvic floor and deep core better
• Those whose doctor or physiotherapist has found diastasis and who want a trainer who follows their advice

High-risk pregnancy, pain, bleeding or other complications? Always start with your doctor. Training comes only once they have given their approval.

How it works

Training during pregnancy follows different principles from regular strength training. It isn't about maximum load but about maintaining strength and fitness, working with your breath and practising movements that make everyday life easier – lifting, carrying, getting up from the floor. Your trainer chooses exercises and load according to your stage of pregnancy, how you feel and what your doctor has recommended. When something changes, the training changes too.

After birth we start only after the post-natal period and your doctor's approval. The first step is usually breathing, conscious engagement of the pelvic floor and deep core, and simple movement patterns. Strength and fitness are added gradually. The pace isn't set by the calendar or by comparing yourself with others, but by your body and the advice of the professionals looking after you.

The pelvic floor and abdominal diastasis are sensitive topics, and assessing them is a job for a doctor or physiotherapist. If they have found something, bring their recommendations along – the training will build on them and never contradict them. If you feel pain, pressure in the lower abdomen, leakage or any other discomfort while exercising, we stop and recommend you see a specialist.

How is this different from Mum and Fun? Mum and Fun is our programme for mums where you can bring your baby along. This is individual training with a trainer – one-to-one, with a plan made just for you. You can easily combine the two.

Your first session step by step

1. First, ask your gynaecologist whether exercise is suitable for you. After birth, wait until the post-natal period is over and your doctor gives the OK.
2. Send us a message via the contact form or call the Nové Sady branch and book your first session with a trainer.
3. We start by talking about your stage of pregnancy or the post-natal period, how you feel, what exercise you've done before and what your doctor or physiotherapist has advised.
4. Your trainer shows you the basics: breathing, engaging the pelvic floor and deep core, and safe technique for your first exercises.
5. Together you set a plan and a pace – how often to train, with what load and what to focus on. You keep adjusting the plan based on how you feel.

Where to train

Pregnancy and post-natal training takes place at Brno-Nové Sady, Fuchsova 28. The Úzká stop (tram 12, buses 40, 48, 77) is about 2 minutes' walk away, the main railway station about 6 minutes, and you can park right by the branch – handy later in pregnancy or with a pram. The branch has a functional training zone, a studio for classes and a relaxation lounge.