Postnatal personal training in Singapore
One-to-one strength training for mothers after birth, at our studio on Cecil Street. We start once your doctor has cleared you to exercise, work on your pelvic floor and core first, then build your strength back around feeds, broken sleep and work.
Book a Free Consultation- 500+ Google reviews
- Voted top personal trainer by Expat Living readers, 2020 to 2026
- Studio at 105 Cecil Street, Tanjong Pagar
Who this is for
After birth
Mothers who want their strength, fitness or shape back after having a baby.
Beginners and returners
Women who have never lifted weights, and women who trained before pregnancy and want to get back to it.
Pregnant now?
- We also coach women during pregnancy. See prenatal personal training.
What the research says about postpartum recovery
These three findings decide how we start a postpartum programme.
WHO guidelines recommend at least 150 minutes of moderate-intensity aerobic activity a week for women after birth, unless there is a medical reason not to. They also recommend a mix of aerobic and muscle-strengthening activities. Women not yet doing this should start with small amounts and build up gradually.1
What we do: Strength sessions at the studio plus a daily step target. Early sessions are light.
In a study that followed 300 first-time mothers, 60% had a separation of the abdominal muscles (diastasis recti) of two finger-widths or more at 6 weeks after birth. At 12 months, 32.6% still did.2
What we do: If a separation has been found, your core work follows the advice of the doctor or physio who checked it.
In population studies, 33% of women had some urinary incontinence in the first three months after birth. It was about twice as common after a vaginal birth as after a caesarean.3
What we do: We ask about leaking, heaviness and pelvic pain at the consultation.
Training around your birth and recovery
Before you start, we ask about your birth, your recovery and anything your doctor or physio has told you.
After a caesarean
You start with walking, breathing and light leg and upper-body exercises. Lifting and core work are added as your recovery allows.
Pelvic floor
Heavier lifts, running and jumping are added only when you can do them with no leaking or heaviness.
Abdominal separation
Your coach watches your midline during core work. Exercises that make it bulge or dome are changed.
How your return to strength progresses
You move to the next stage when your coach sees you are ready for it.
Free consultation
A sit-down chat at the studio with a senior coach about your goals and your week. No payment and no obligation.
Foundations
Breathing, pelvic floor and deep core work, posture, and light full-body strength. Skinfold calipers and photos give your starting point, and your coach measures you again every week.
Building strength
Squats, hinges, pushes, pulls and carries, with the weights going up as your core and pelvic floor cope.
Full training
Heavier lifting and harder conditioning, with the programme adjusted after each re-measure.
Results from mothers we coach
Real ATP clients after having children. Each number is from their published story.
Brenda, 37, Hong Kong
Lost while working full time with two young children. Her waist went down 20 cm.
Read Brenda's storyMalvi, Hong Kong
Lost after pregnancy. Running, walking and diets had not shifted the weight before she started.
Read Malvi's storyPeggy, Singapore
Lost after years of strict diets that had not kept off the weight she gained after giving birth. She also did her first unassisted pull-up.
Read Peggy's storyJC
Lost after her second child, once she came off an 800-calorie diet and ate more.
Read JC's storyGiorgia, Hong Kong
Lost as a new working mother, through broken sleep and 12-hour workdays.
Read Giorgia's storyVictoria, Hong Kong
She could not do one when she started, 6 weeks after her second baby. Back in her pre-pregnancy clothes after 4 months.
Read Victoria's storySwipe for more
In their words
“It is motivating and affirming knowing that I can accomplish my fitness goals while being a mother. I feel empowered.”
“The biggest difference to me has been in my strength, I am so much fitter and stronger and that has made being a mum of 2 so much easier!”
“I initially feared that weight training would make me bulky and masculine. But my coach showed me the beauty of strength training, teaching me proper workout techniques with attention to detail.”
Swipe for more
Talk to a senior coach
Book the free consultation, or message us on WhatsApp if that is easier. Tell us how old your baby is and when you could train.
Book a Free ConsultationWho coaches you
Every coach holds a recognised personal training certification or an exercise science degree, completes ATP's apprenticeship and recertifies every year. Your coach logs every set in the ATP app, and senior leadership reviews each coach's client results every month. ATP also works with Edge Healthcare physiotherapists.
Questions
When can I start postnatal training?
When your doctor clears you to exercise, usually at your postnatal check. There is no upper limit after that: we coach mothers whose babies are a few weeks old and mothers whose children are at school.
I have diastasis recti. Can you help?
Yes. We do not diagnose it. Ask your doctor or a women's health physiotherapist to check the separation and bring what they tell you to the consultation.
I had a C-section. Is it different?
Yes. A caesarean is abdominal surgery, so clearance often comes later and core work starts more gently. Tell your coach about the scar and any limits your doctor has set, and the programme is written around them.
Will my coach check my pelvic floor?
No. An internal pelvic floor assessment is done by a pelvic floor physiotherapist. If you have symptoms, we suggest seeing one before or alongside your sessions.
I have no time with a newborn. How does this work?
Two to three sessions a week is the usual plan, and each session is one hour. Victoria, an ATP client with two young children, trained 2 hours a week. The studio at 105 Cecil Street is open from 5am to 10pm on weekdays, so you can train before work, at lunch or in the evening. It has showers and towels. After a bad night, tell your coach and the session is made lighter. You can also book the consultation on WhatsApp at +65 8960 3631.
I've never really been fit. Is this for me?
Yes. Brenda had never done weight training before she started. Your coach teaches every exercise and sets the weights, starting from where you are now.
Can I train while breastfeeding?
Yes. Victoria trained with us while breastfeeding. Her nutrition plan did not cut out any foods and was flexible enough to work around feeding. Bring water, and feed or pump before the session if that is more comfortable.
Can I train with a female coach?
Yes. We have three female coaches in Singapore. Tell us at the consultation or on WhatsApp and we will match you with one of them if your training times fit.
How much does it cost?
We sell sessions in packages only. The price depends on how many sessions a week you choose, and your coach goes through the options at the free consultation.
Book a free consultation
Three details. A coach will contact you to arrange a time.
- Meet a senior coach at our Singapore studio.
- Talk through your goals, any injuries and your schedule.
- No payment and no obligation to sign up.
Your details stay with ATP. Or message us on WhatsApp: +65 8960 3631