Why postpartum mums should prioritise functional movement over traditional fitness

After my first baby, I remember being told I could “go back to exercise” at my 6-week check-up. The GP didn’t ask about my pelvic floor. There was no diastasis assessment. (Spoiler: if you're in central Scotland, 99% of the time this isn’t part of your 6-week check.) My body felt like someone else’s at that point, and I was desperate for something that felt like me again. The “green light” came in the form of a passing comment after a quick check of the baby and a couple of questions about contraception.

Expectation: a thorough postnatal check for you.

Reality: you’re handed a vague nod and sent on your way.

(Full blog on the reality of the 6-week check coming soon—because we need to talk about this.)

How did my GP know my pelvic floor was ready for exercise? What kind of exercise? I left that appointment feeling like I was on a little island, just me and Google, trying to figure out how to feel strong and safe in my body again.

What I’ve learned since is this: you have to ask for what you need—and sometimes, you have to find it yourself. I say this to every mother I work with: educate yourself. About your body, your recovery, your rights, your care. Do it in pregnancy, and ideally before.

There is so much no one tells you and what you don’t know you don’t know is often the part that bites you hardest.

Eventually, I bypassed my GP and self-referred to maternity physio at 12 weeks postpartum because of painful wrists (hello, breastfeeding and baby-wearing). While there, I started asking more questions—about pelvic floor, diastasis, recovery. The physio booked me in for a proper pelvic floor assessment, and I landed with the incredible Rosie Davie. It was the first time I felt seen.

So let’s go back to that moment you’re “cleared” to return to exercise. What now? CrossFit? Marathon training? A spin class? I really hope not—but honestly, you don’t know what you don’t know. And your GP or health visitor probably won’t give you any direction unless you ask specifically.

That’s where most mums find themselves—on that little island, wondering where the support is.

Hopefully, that’s how you’ve found this blog. Maybe you were searching for “postnatal fitness Glasgow” or “safe pregnancy exercise” or “core rehab after birth.”

And if so—welcome. You’re in the right place.

After each of my babies, I felt different in my body. Picking up the car seat, leaning over the cot, lifting a pram—all of it felt strange and unfamiliar. I didn’t need a bootcamp. I needed a way to feel strong in this new body.

That’s where functional movement comes in.

At Nest, we offer three different classes—Core Restore, Barre, and Pilates—each designed specifically for pregnancy and postpartum. These aren’t fitness classes for the sake of burning calories. They’re about reconnecting with your body, rebuilding strength in a way that makes sense, and helping you feel more confident in the day-to-day load of motherhood.

Let’s Talk About Functional Movement

Functional movement supports how you actually move in real life. It’s not about smashing workouts, it’s about moving better.

In motherhood, that means things like:

• Getting up off the floor while holding your baby

• Reaching into the back seat of the car

• Bending, lifting, feeding, rocking—all day, every day

  
  

If you’ve experienced pelvic floor symptoms, diastasis recti, or pelvic girdle pain, these movements can feel uncomfortable or even painful. That’s why how we move matters.

We will absolutely always recommend seeing a pelvic health physio for any of the issues mentioned above—and we’ll never promise to “fix” them in a class setting. What we will do is move and exercise in a way that supports your recovery, respects your body’s limits, and builds strength from a place of awareness.

Our goal isn’t to push you harder. It’s to help you move smarter, with care, and with the right support around you.

What No One Tells You About Postpartum Movement

After supporting hundreds of women—and going through three pregnancies of my own—here’s what I now know for sure:

• You don’t need to “bounce back.”

• You don’t need fixing—you need supporting.

• Strength isn’t about lifting more. It’s about feeling more stable and capable.

Even if your birth was straightforward, your body has been through a huge transformation. You deserve to rebuild from the inside out—with movement that’s designed for you.

Core Restore

If you’ve just had a baby, this is where I recommend you start. Core Restore is our gentle perinatal exerxise class focused on:

• Breath and posture

• Deep core and pelvic floor activation

• Gentle, progressive strength using body weight, resistance bands, pilates equipment and light hand weights.

It’s supportive, practical, and always adaptable. Babies are welcome, and you’ll leave feeling more grounded—not more depleted. Suitable from 6 weeks+

Pilates

Pilates at Nest is core-led, slow, and intentional. It helps you build a foundation—whether you’re pregnant and preparing for birth, or postnatal and ready to rebuild. We focus on breath, mobility, and control.

It’s led by experienced teachers who get it—no pressure, no fluff, just smart, effective movement that supports your whole system. Suitabe from 6-10 weeks+

Barre

Barre is low-impact but challenging. It brings strength, stability, and a little fire—without sacrificing your core or pelvic floor. It’s especially good for glute strength, posture, and pelvic alignment.

It’s not about looking like a dancer. It’s about reconnecting with your body and building the strength that makes everyday life easier. Suitable from 12 weeks+

Most gyms don’t understand pelvic health. Most mainstream classes don’t even ask about it. And most “mum and baby” spaces are built around the baby, not the mum.

Nest was built to change that.

You deserve a space where your body is honoured for what it’s been through—and supported for where it’s going next. Whether you’re pregnant, newly postnatal, or still not feeling quite like yourself months or years down the line—there’s a place for you here.

Ready to Move Differently?

Classes run every week at Nest Glasgow, and your baby is always welcome. You can use a class pass across Core Restore, Barre, and Pilates. Take your time. Build a rhythm that feels good.

Let’s stop trying to “get back” to anything—and start moving forward in a way that actually works.

You can book your class now at nestglasgow.com