POSTNATAL training
Coming back to exercise after having a baby can feel like a lot. You might be tired, short on time, and unsure what’s safe, especially when it comes to your core, pelvic floor, and rebuilding strength the right way.
Our Postnatal Small Group Personal Training is built for new mums who want a structured, supportive way back into training. You’ll be coached every step of the way in a calm, welcoming environment with other mums who get it.
At Base 13, you’re not just “joining a class”. You’re joining a community that helps you feel, move, and look better one session at a time.
COMMUNITY MEETS RESULTS
✅ Restore core & pelvic floor strength with smart progressions and coaching cues
✅ Regain full-body strength safely (legs, glutes, back, shoulders - the lot)
✅ Build fitness without rushing: breathing, control, technique first
✅ Workouts tailored to your recovery and current stage, not someone else’s
✅ A supportive community of like-minded mums
✅ Consistency that fits your life with weekday 11am sessions
How it works
Step 1 - 1:1 Postnatal Assessment
Before you join the group sessions, you’ll have a 1:1 assessment with our Postnatal Lead. This helps us understand where you’re currently at, what you’re ready for, and what your priorities are.
Step 2 - Short questionnaire
We’ll ask you to complete a short questionnaire about your pregnancy, birth, and current situation so we can coach you safely and tailor your experience.
Step 3 - Small group pt (max 4)
You’ll train in a small group of up to four mums. Sessions are coached, structured, and adjusted to you so you get the personal touch of PT with the energy and support of training alongside others.
Step 4 -Progress with confidence
As you rebuild strength and capacity, we’ll progress your sessions gradually so you feel more capable in your body and more confident in what you can do.
SESSION TIMES & FORMAT
Our Postnatal SGPT sessions run 11:00am Monday–Friday, and you can bring your baby with you.
Each session is designed to be practical, friendly, and focused whether your baby is sleeping, feeding, or just along for the ride.
Our coaches are experienced at supporting you while also being mindful of your baby, so you can train without stress.
Membership options
(6-week blocks)
Choose the option that fits your schedule and the level of support you want over the next 6 weeks.
POSTNATAL 4 - £129
4 sessions over 6 weeks
Perfect if you want a steady return to training with flexibility around your week.
POSTNATAL 8 - £199
8 sessions + 4 Team Training sessions over 6 weeks
Best for building momentum, getting stronger faster, and feeling the benefits week to week.
All options begin with a 1:1 Postnatal Assessment before joining group sessions
FAQ'S
Q: Can I bring my baby?
Yes - babies are welcome at every 11am session.
Q: Is this a “class” or PT?
It’s Small Group Personal Training coached and personalised, with a maximum of 4 people. You’ll get far more individual attention than a typical class.
Q: Do I need to be fit already?
Not at all. We meet you where you’re at and progress you safely.
Q: How do I start?
Message us and we’ll book your 1:1 assessment and send the questionnaire.
If you’re ready to rebuild strength safely, feel supported, and train in a calm environment where you and your baby are genuinely welcome we’d love to help.
Drop us a message to learn more and get started
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find us
Basement unit, Rose House
Eastdown Park, LEWISHAM
London SE13 5GF