Specialist personal training for pregnancy and recovery after birth. Stay strong through pregnancy, restore your body safely postnatal, and return to the strength and energy that motherhood demands. Singapore's #1 personal trainer, voted by Expat Living readers seven years running.
Book Free ConsultationPregnancy and postnatal recovery are the most physically demanding seasons most women will go through. Targeted, safely-progressed strength training reduces pregnancy-related back pain, supports a more straightforward delivery, protects the pelvic floor, accelerates postnatal recovery, addresses diastasis recti, and rebuilds the strength needed to handle the physical reality of caring for a small child. Done well, it is one of the most evidenced interventions in maternal health.
Strength training reduces lower back pain, pelvic girdle pain, and joint discomfort during pregnancy by maintaining the postural musculature and core strength that supports the changing body.
Stronger, better-conditioned women generally tolerate labour better, recover faster, and have fewer complications. The research on prenatal exercise and delivery outcomes is consistent and strong.
Specific programming protects pelvic floor function during pregnancy and supports targeted recovery postnatal. Pelvic floor health affects continence, sexual function, and prolapse risk for life.
The abdominal separation common in late pregnancy can be addressed with the right programming postnatal. Most cases resolve significantly with targeted training, surgery is rarely needed.
Structured, progressive postnatal training restores strength, function, and confidence faster than passive recovery. Most clients feel materially stronger by week 12 postnatal.
Sleep deprivation, breastfeeding, and constant lifting drain energy. Strength training, paired with adequate protein and recovery, restores energy faster than any other intervention.
Strength training is one of the most consistently evidenced non-pharmacological interventions for postnatal mood, anxiety, and the cognitive fog of the first year of motherhood.
Carrying a 12kg toddler in a car seat is a physical job. The strength to do it without back pain — or to carry a baby in one arm while making dinner with the other — comes from structured training.
Prenatal and postnatal programming is not regular training with the volume turned down. It is specific to your trimester, your delivery, any complications, and your recovery markers. We coordinate with your OB-GYN and any physiotherapist you are working with.
Our prenatal and postnatal clients usually arrive with at least one of these in common. You do not need all of them — one is often enough.
If any of those describe you, your next step is a free consultation. There is no payment, no commitment, and no sales pressure — just an honest conversation about whether ATP is the right fit and a movement screen so we can plan a safe path forward.
Curious about pricing? See our full guide to personal training cost in Singapore for current 2026 rates and what affects pricing.
Book a free consultation at our CBD studio. Meet your potential coach, talk through where you are, and decide for yourself.
Book Free ConsultationPersonal training is not a substitute for medical care. Prenatal and postnatal training requires medical clearance from your OB-GYN. If you have had a difficult delivery, complications, or are managing a specific condition, please share that with your coach so we can programme appropriately.
Yes, with the right programming and medical clearance from your OB-GYN. For most healthy pregnancies, regular strength training is not only safe but actively recommended by current obstetric guidelines. It reduces back pain, supports better delivery outcomes, and protects pelvic floor function.
Typically six to eight weeks after vaginal delivery and longer after caesarean, with medical clearance from your OB-GYN. The first few weeks of postnatal training are gentle - breathing, posture, gentle reconnection - before any meaningful loading.
Yes. Diastasis recti is one of the most common postnatal issues and most cases respond significantly to targeted training. We screen for it at your consultation and programme specifically to support resolution. Surgery is rarely needed when training is done well.
Pelvic floor function is central to safe postnatal training. We integrate pelvic floor awareness and protective programming into every session and coordinate with pelvic floor physiotherapists where specific clinical work is needed.
For most clients, two to three sessions per week is the sweet spot during pregnancy. Recovery becomes more important as pregnancy progresses, so we err on the side of quality over volume in the third trimester.
Two private sessions per week is typical in the first three months postnatal. As recovery progresses and sleep improves, most clients move to two to three sessions per week alongside the demands of motherhood.
Yes, with appropriate medical clearance and careful early-phase programming. Caesarean recovery requires more time before loading the core, and we adapt programming to the specific recovery and any scar-tissue work needed.
You are in good company. Many of our clients arrive 12 to 36 months postnatal feeling they never properly recovered. Structured strength training closes that gap faster than people expect - typically within three to six months of consistent work.
Group postnatal classes are useful for some women but the programming is generic and the coaching is divided across multiple participants. ATP is private 1-on-1 with specific attention to your diastasis, pelvic floor, posture, and strength goals.
105 Cecil Street, #01-01, Singapore 069534. Walking distance from Raffles Place MRT, Tanjong Pagar MRT, and Shenton Way MRT in the CBD.
