Postnatal Personal Training Singapore: At-home Fitness for New Mothers
Personal training for new mums, in your own home. Get a postnatal recovery programme built around you – led by experienced personal trainers in Singapore – with a dedicated dietitian and an accountability coach included.
3 Experts per Client
300+ Five-Star Reviews
Singapore & Dubai
At-home Recovery for New Mums
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Want to End Your Struggle With Postnatal Fitness?
Book a free consultation. We will match you with the right experienced personal trainer in Singapore.
WHAT WE TRAIN
What Athleaders' Postnatal Training Delivers
Our postnatal programmes are built for the real physical and emotional journey of being a new mum. Every plan is designed to help your body heal safely and rebuild strength at a pace that is completely right for you.
Postpartum Recovery
Workouts that prioritise recovery and strengthening, with a focus on your core and pelvic floor – so that your body can heal properly after childbirth.
Healthy Weight Control
A personalised plan that combines cardiovascular and strength work to help you return to a healthy weight safely – without crash dieting or overtraining.
Supportive Nutrition for Breastfeeding
Nutrition guidance that supports milk supply, energy, and recovery – so that your diet works for both you and your baby.
Core and Pelvic Floor Rehabilitation
We safely wake up your deep stomach muscles and rebuild your pelvic floor strength – so you can move and lift with confidence again.
Mobility and Flexibility
Exercises that ease the stiffness, aches, and postural strain that come with carrying, feeding, and caring for a new-born.
Posture and Strength
Functional resistance work to rebuild strength, correct the posture strain of feeding and carrying, and support a safe return to everyday activity.
IS THIS RIGHT FOR YOU?
Who Is Postnatal Personal Training For?
We offer flexible and customisable options for new mothers in Singapore – supported by experienced personal trainers.
Supportive Training At Your Condo Gym
Your postnatal trainer will visit your condo gym and work with the available equipment. The benefits include a stronger pelvic floor and core, reduced stress and fatigue, improved mood, and safe and steady weight management.
1-on-1 Training Sessions In Your Living Room
If getting to a gym with a new-born is hard, you can train at home instead. Your trainer will bring everything needed for a safe and tailored 1-on-1 session – to help you rebuild strength, feel more energetic, and recover faster.
Postnatal Training With A Buddy
Train alongside a friend, partner, or family member. Our buddy programmes are tailored to the needs of both of you, so you stay motivated and accountable together.
Functional Recovery Training
Functional recovery matters in the postnatal period. Our certified trainers will help you rebuild the strength and movement patterns needed for daily activities – safely and gradually.
THE THREE-PERSON TEAM
Trainer, Dietitian, and Accountability Coach: Your Three Pillars for Postnatal Recovery
Most personal training centres will assign you just one person. But with Athleaders, you get three – a postnatal personal trainer, a dedicated dietitian, and an accountability coach – all working together on your recovery. This is a big reason why our clients see tangible results.
01
Postnatal Personal Trainer
We will match you with a trainer based on your goals, location, and availability. After your first chat, your trainer will build a custom plan for your recovery and home setup. Sessions happen right at your home, and we bring all the equipment to you.
02
A Dedicated Dietitian
Nutrition is a massive part of your recovery. Your dietitian will build a custom plan, track your progress, and adjust your macros as your body heals – plus provide extra support for breastfeeding if you need it.
03
Accountability Coach
Consistent progress needs regular check-ins and adjustments. Your accountability coach will work alongside your trainer and dietitian to ensure you see results and make progress.
Not looking for the full three-expert programme? Our “Train Only” option gives you a dedicated personal trainer without a dietitian – Book a free consultation to find the right fit for you.
HOW WE COMPARE
How Does Athleaders Compare to Group Classes and Online Programmes?
Most new mums choose between group classes, online programmes, or a dedicated postnatal personal trainer. Here is how they stack up:
Gym / Group Classes
- Format
- Group (10–20 mums)
- Location
- You travel to the venue
- Personalisation
- None
- Nutrition
- Not included
- Progress Tracking
- None
Athleaders
- Format
- 1-on-1 at your home
- Location
- The trainer comes to you
- Personalisation
- 100% customised
- Nutrition
- Clinical dietitian included
- Progress Tracking
- Daily
Online Programmes
- Format
- Pre-recorded videos
- Location
- At home (unsupervised)
- Personalisation
- Minimal
- Nutrition
- Generic guides
- Progress Tracking
- Self-reported
MEET THE FOUNDER
Bernhard Lieder
Founder and CEO, Athleaders
Bernhard is a 3x Singapore Triathlon Champion who founded Athleaders in 2019 with one goal – to bring structured and coach-led training into people’s homes. What started in Singapore grew to Dubai, and today, Athleaders has served more than 10,000 clients across both locations. As of 2026, we have been the top-rated at-home training company in Singapore for four years running.
Bernhard built the three-person team model – assigning a trainer, dietitian, and accountability coach. He saw too many trainers working alone, with no nutritional oversight and zero accountability. Bernhard believes new mothers recovering from childbirth deserve structured, medically informed support. So, every Athleaders postnatal plan comes with a trainer paired with a clinical dietitian and an accountability coach.
INCLUDED IN EVERY PROGRAMME
What You Will Get with Athleaders
Initial Postnatal Assessment
A full assessment of your recovery stage, medical clearance, and fitness baseline before your first session.
All Equipment Provided
Your trainer will arrive with everything needed. You don’t have to get a home gym or travel anywhere with a new-born.
Custom Recovery Programme
We will design a recovery programme around your delivery type, recovery stage, goals, and any complications you have experienced.
Progress Reports
Your accountability coach will track your metrics daily – they will have bi-weekly calls with you to keep you accountable and adjust the programme as you heal and get stronger.
Breastfeeding Nutrition Plan
Our clinical dietitian will build a breastfeeding nutrition plan just for you – to support milk quality, boost energy, and help you and your baby manage weight healthily.
Flexible Scheduling
You can schedule sessions on mornings, afternoons, evenings, weekdays, or weekends. Our sessions can fit around your new-born’s feeding and rest.
How We Do It
COMMON QUESTIONS
Frequently Asked Questions About Postnatal Personal Training
Is It Better To Pick A Female Trainer For Postnatal Training?
The choice is entirely yours. We have both male and female trainers experienced in postnatal work. Many new mums prefer a female trainer for these sessions, and we are always happy to arrange that.
Is Resistance Training Appropriate In The Postnatal Period?
Yes, once your obstetrician-gynaecologist has cleared you. Resistance training helps you regain strength, improve your mood, and support recovery. We start with light, functional movements after clearance – and build the intensity up gradually through a phased model.
Can My Obstetrician-Gynaecologist Restrict My Ability To Exercise Postpartum?
Yes, depending on your delivery type and any complications. Your coach will always review your medical clearance before designing a programme.
How Many Times A Week Can I Train As A New Mum?
Once your doctor clears you, you may start gentle activities like walking around 6 to 8 weeks postpartum. You can aim for 3 low-intensity sessions a week. We will always structure your training around your baby’s routine, your energy levels and healing process.
When Can I Start Abdominal Exercises After Childbirth?
Gentle deep breathing and pelvic floor exercises can usually be started within a few days of a normal vaginal delivery. Many doctors suggest waiting about 2–4 weeks for bigger movements. It is best to wait for your 6-week check-up if you had a C-section. Always follow your own OB-GYN’s guidance.
Is It Safe To Exercise While Breastfeeding?
Yes! Moderate exercise will not hurt your milk supply or your baby’s growth. Your dietitian will also give you a nutrition plan to make sure you are eating enough to support both your milk production and your training.
What Exercises Should I Avoid Early On?
High-impact moves – running, jumping, and heavy lifting – should be skipped at first. You should also avoid – traditional crunches, sit-ups, and hard twists. Engaging in these exercises too soon can strain your healing pelvic floor. It can also worsen diastasis recti – a condition characterised by separated stomach muscles.
Is Exercise The Right Treatment For Diastasis Recti?
Yes. Targeted exercise is widely considered the primary non-surgical approach. It works by strengthening the deep core, especially the transverse abdominis. Our trainers can design a programme that will address your gaps safely and progressively.
How Much Does Postnatal Personal Training Cost In Singapore?
1:1 programmes typically start from SGD 105 per session. The full breakdown, package options, and payment plans will be shared during a free consultation call. You can pay via monthly instalments, credit card, PayNow, or bank transfer.
How Will My First Postnatal Session Go?
Your first session will focus on a thorough assessment. We will review your medical clearance from your OB-GYN, discuss your delivery type and recovery so far, and assess your current movement and strength. Your full postnatal training programme will be customised to your circumstances.
What Is Postnatal Personal Training?
Last reviewed by Bernhard Lieder, Founder of Athleaders, June 2026
Postnatal training, also called postpartum training, is one-on-one exercise coaching designed specifically for the months after childbirth. Rather than general fitness, it prioritises healing – reactivating the pelvic floor, rebuilding deep core strength, managing abdominal separation, restoring posture, and gradually returning to full activity. A good postnatal programme is phased and medically informed. It should only progress once the body feels ready and the doctor says it is ready. At Athleaders, every postnatal plan is delivered at home and paired with nutrition and accountability support. If you’d prefer not to have a dietitian or accountability coach, that’s possible too.
What to Expect From Postnatal Training at Athleaders
Objective 1: Understanding Your Goal (Trainer-Led Assessment)
We start by understanding your goal and mapping how training can support your recovery across every postpartum stage.
- Goal-setting tailored to postnatal recovery
- Stage-by-stage recovery planning
- Personalised trainer and client consultation
- A clear view of your postpartum timeline
Objective 2: Expert Recovery Knowledge (Clinical Understanding)
Our trainers understand the mechanics of diastasis recti and how childbirth affects the pelvic floor. So your programme will be built on real clinical reasoning rather than guesswork.
- Diastasis recti assessment and rehab
- Pelvic floor recovery exercises
- Childbirth-informed movement programming
- Safe return-to-exercise protocols
Objective 3: Fully Tailored Training (No-Judgement Zone)
We will ask honest questions, and you can answer freely – with no judgement. From there, you get resistance and cardio sessions designed specifically for a new mum.
- Customised resistance training
- Low-impact cardio
- An honest, judgement-free environment
- Progressive plans that evolve with your recovery
Recovery Across All Postpartum Phases
Your postnatal plan will be built as a gradual, phased process that prioritises healing and core reconnection over intensity. The key milestones by stage are:
Phase 1: Early Recovery (Weeks 0 to 8)
Focus: Gentle healing, breathing, pelvic floor reactivation, mobility, and reconnecting with your core. Start only after your obstetrician-gynaecologist’s clearance. C-section recovery follows a slower timeline.
- Gentle walking, starting with 5 to 10 minutes and building gradually
- Diaphragmatic breathing
- Pelvic floor contractions or Kegels
- Light stretching, pelvic tilts, and gentle bridges
Phase 2: Core Rebuilding (8 Weeks to 3 Months)
Focus: Managing abdominal separation, deep core work, walking volume, and bodyweight strength.
- Bodyweight squats and light resistance bands
- Low-impact cardio like level-surface cycling or brisk walking
Phase 3: Strengthening and Endurance (3 to 6 Months)
Focus: A gradual return to resistance training, posture work, and energy for feeding and carrying.
- No heavy lifting or high-impact moves before around Week 12
- Moderate-intensity cardio
- Full-body strength with light weights, safely introduced
- Pilates or modified yoga
Phase 4: Performance and Active Rejuvenation (6+ Months)
Focus: A return to running or HIIT after continence screening, working towards your pre-baby fitness.
- Running, jumping, and heavier weightlifting
- High-intensity interval training (HIIT)
Note: Ease into impact activities carefully to protect the pelvic floor.
Postnatal Personal Trainer Near You in Singapore
We cover all residential areas across Singapore. Your trainer will arrive at your HDB, condo, or landed home.
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Ready for Your Postnatal Fitness Journey?
Book a free consultation. We will match you with a postnatal trainer in Singapore who understands your recovery stage, goals, and individual needs.