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Ladies only zones available. Get pre and post natal exercise advice and health tips for pregnant mums to be

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Having a baby is the most exciting and rewarding time of your life, but it doesn’t come without its physical, mental and emotional changes that will continue once your baby is out.

With mixed emotions, lots to do and a newborn baby needing your full attention, it can be difficult to get back into the routine of regular exercise. That’s why we’ve devised a low-cost fitness plan especially for mums.

Taking time to recover post-baby is incredibly important, but fear not, we have the right tools to get your pre-natal figure back – and then some. Xercise4Less offers outstanding facilities and a dedicated class timetable inclusive to all members! So, what have you got to lose?

Did you know…?
There are many benefits of including exercise in your new routine…

  • Endorphins improve mood and emotional well-being
  • Burning calories loosens muscles to create a relaxed feeling
  • Interacting with adults and enjoying some ‘you time’
  • Meeting new friends and socialising to boost confidence
  • Not to mention, helping you regain that pre-baby bod!


How soon can I start exercising?
Generally speaking, pelvic floor exercises can be performed immediately post ‘natural’ labour. Mummy should not be lifting anything heavier than baby for two weeks and it is recommended that it should be cleared with GP at the 6-week post-partum check up. If caesarean was the method of delivery, it is advised to wait at least 12 weeks.

Can I go back to my normal routine straight away?
You should look to ease yourself in, starting with strengthening exercises for the pelvic floor and abdominal region – pilates is top choice! If returning to running or heavy lifting, look to increase the time spent working gradually. Fartlek or interval training is ideal to start.

What exercises are best to tighten my ‘mummy-tummy’?
Working up a sweat by running, dancing or lightweight circuit training will lose body fat. Including core exercises such as single-leg squats, crunches, rotations on a ball, hip bridge on a step and pilates exercises will tighten up your tummy. Our website features training tips and classes to get you started.

I am struggling to find motivation to get myself joined at a gym...
Join with a friend! Everyone needs a training buddy and who doesn’t thrive off a bit of friendly competition? Xercise4Less offers 40+ FREE classes to inspire and challenge you, and if that’s not enough, we have top of the range facilities to train from at a low cost.

So there you have it. No more excuses... Still unsure and needing that extra confidence boost? Meet Sarah, Xercise4Less's pre & post-natal exercise and nutrition specialist! Look out for handy hints & tips on how to stay inspired and motivated on your journey when obstacles arise in her bi-weekly blog...

Struggling to come to terms with how to eat right for baby and you throughout your pregnancy? Have a read up on how Sarah suggests you work it...

Feeling groggy and tired of all the morning sickness?

Or maybe you're new to mummy-hood and are struggling to get rid of the mummy-tummy?! Fear not! We are here to guide you every step of the way...

Knowing what to eat is all well and good, however eating too much of it can have a negative effective. Here, Sarah discusses the wise ways of controlling your portions.

Struggling to find the motivation to start in the first place? Let Sarah help you think yourself fit..

Looking to stay in shape throughout your pregnancy? Here we go through the key trimesters and the exercises you can do!

With Valentines Day coming up, check out Sarah's latest tips for getting your heart beating!

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