ATP guide · Pre and post natal
Pre and post natal training in Cork
Stay strong through your pregnancy and rebuild properly after your baby arrives. Coached 1:2 by our pre and post natal specialists at our Douglas and Ballincollig gyms.
★★★★★ Google review
"I trained with Greg all throughout my pregnancy and I really believe it helped hugely with my recovery! He was excellent throughout it all, checked in with how I was feeling at every step, adapting exercises & weights whenever it was called for!"
Pregnancy and postpartum
Training that changes with you
Your body changes a lot over these months. Your programme should change with it.
Adapted every trimester
Your coach adjusts the exercises, the weights and the positions as your pregnancy goes on, and checks in with you every session.
Pre and post natal specialists
Rebecca, Aishling and Katie in Douglas and Aoife in Ballincollig are all pre and post natal specialists, so you are with someone who knows what to change and why.
Pelvic floor and core first
After your baby we start with breathing, the pelvic floor and the core, then build strength back gradually.
With your GP's OK
We work within whatever your GP, midwife or physio has advised, and we are happy to follow their guidance.
Times that suit a new mum
30-minute sessions, mornings, lunchtimes and evenings, six days a week. Easy to book and move in the app.
Female coaches available
Ask for a female coach when you book and we will sort it at Douglas or Ballincollig.
How it works
Training during pregnancy and after your baby
For most healthy pregnancies, staying active is recommended, and that includes strength training. It can help with energy, sleep, aches and pains, and with getting ready for the physical work of labour and looking after a newborn. The key is that the training changes as you do, and that someone is keeping an eye on it.
During pregnancy
If you already train with us, we keep you going and adjust as you go. If you are new, we start gently. Each trimester brings changes. We move away from lying flat on your back later in pregnancy, we manage how hard you push, and we avoid anything with a risk of falling or impact to the bump. Your coach checks in at the start of every session and changes the plan to suit how you feel that day.
After your baby
Once your GP has given you the go-ahead, usually at your six-week check, we start with the basics: breathing, the pelvic floor, the deep core muscles and gentle strength work. Then we build back up at your own pace. There is no rush to bounce back. The aim is to be strong enough for everyday life with a baby: lifting the car seat, carrying the buggy, and getting through broken nights with some energy left.
If you notice leaking, heaviness, pain or a gap in your tummy muscles, tell us. We will adapt your sessions, and we will suggest seeing a women's health physio, which we recommend for every new mum anyway.
Coaches who get it
Rebecca, Aishling and Katie in Douglas and Aoife in Ballincollig are all pre and post natal specialists, so there is one at both gyms. Several of our coaches have also trained members all the way through pregnancy and back again. Just ask for one of our specialists when you book.
What we are not
We are a gym, not a medical service. Your GP, midwife or obstetrician is in charge of your pregnancy, and we follow their advice. If you have a complication, bring whatever guidance you have been given and we will work within it.
Getting started
Claim your free session below and tell us how far along you are, or how old your baby is. It is a real coached 30-minute session at Douglas or Ballincollig, and you decide afterwards. No card and no contract. For more about training as a woman at ATP, see our women's personal training page.
Memberships & pricing
Simple, flexible pricing
Personal training from €20.56 a session on a rolling membership, €35 pay as you go, and no-expiry packs from €289. See full pricing →
FAQ
Pre and post natal questions
If yours is not here, give us a ring. We would rather talk it through.
Is it safe to lift weights while pregnant?
For most healthy pregnancies, yes, with your GP's OK. We adapt the exercises and weights for each stage and check in with you at every session.
I have never trained before. Can I start while pregnant?
Usually yes, with your doctor's approval. We start gently and keep the intensity moderate. Tell us how far along you are when you book.
When can I start training after having a baby?
Once your GP has cleared you, usually at the six-week check. After a C-section it may be longer. We then start with the pelvic floor and core and build up gradually.
What about diastasis recti or pelvic floor problems?
Tell your coach and we will adapt your sessions. We also recommend seeing a women's health physio, and we are happy to follow their advice.
Can I get a female coach?
Yes. Ask when you claim your free session and we will pair you with one of our female coaches in Douglas or Ballincollig.
How long are the sessions?
30 minutes, coached 1:2. That is easy to fit around a newborn or a busy week, with mornings, lunchtimes and evenings to choose from.
How much does it cost?
From €179 every 4 weeks for two sessions a week, or no-expiry packs that never lapse. Your first session is free.
From our members
From mums who trained with us
Pregnant, just had a baby, or getting back after a few years. Here is what they said.
"I was looking to start back training having been off for a while (post pregnancy) but confidence was an all time low. ATP were welcoming, patient, conscious of my need’s, especially post pregnancy, and made the transition back to the gym easy."
"Im glad I found ATP Ballincollig when I was looking to join back to personal training post partum… I would recommend ATP for anyone lacking confidence in the gym or looking for support and structure."
"Have just joined this gym to get back exercising after having a baby and all the staff have been so kind and helpful. Really easy to buy and book sessions with the app. Would highly recommend!"
Talk to a coach
Want to talk it through?
If you'd like a chat about training around a pregnancy or a new baby, leave your details and one of our coaches will give you a ring. No pressure and nothing to sign up to.
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Find us
Two locations across Cork
Douglas
2nd Floor, Unit A1, Donnybrook Commercial Centre, Donnybrook, Cork City
Tel: 087 649 4134
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed
Ballincollig
Unit 1A, Link Road Business Park, Carrigrohane, Ballincollig, Co. Cork
Tel: 085 725 2370
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed