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Postnatal Exercises

Mum Fitness

Our Center Offers the Best Postnatal Exercise & Workout for YOU!

Being a new mother is a life-changing experience, and it's natural to want to prioritize the care of your newborn. However, it's also crucial to place emphasis on your own physical, mental, and emotional health during this time. Whether it is loving, bonding, and healing or if you are eager to get back to movement, Sentosa, a postnatal retreat center, understands the unique needs of new mothers. Located in Switzerland, we offer specialized postnatal exercises, postpartum yoga, pilates, and personal training services to help you regain your strength.


Our certified postpartum trainers are here to guide you through safe and effective exercises that will help you feel strong, confident, and energized. Whether you're a new mom looking to get back into shape or seeking relief from postpartum pain and discomfort, our center is here to support you on your postpartum fitness journey.


Yoga practices integrate the body and breath through stretching, isometric bodyweight exercises, and moving meditation. Our yoga trainers at the center will regularly lead practices to help mobilize your joints, stretch ligaments, and strengthen muscles — in summary, keep you limber. This is a great exercise for postpartum recovery.

Strength Training

Strength exercise, or resistance training, works your muscles by using resistance, like a dumbbell, barbell, or your own body weight. Guided by our postpartum trainer, doing this type of exercise will increase your lean muscle mass, which is particularly important for weight loss. Because lean muscle burns more calories than other types of tissue.


Pilates incorporates controlled movements with an emphasis on alignment, breathing and building the core. Over time Pilates will not only increase flexibility but help improve coordination, balance, and all-round stability.


Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.

FAQ For Postnatal Exercises & Activities at Our Center


Why is postnatal exercise important for new mothers?

Postnatal exercise is critical for new mothers as it aids the body in healing and regaining strength after childbirth. It not only supports physical recovery but also helps improve mental and emotional health, fostering a sense of well-being and resilience during this significant period. At our center, we offer specialized workouts and expert guidance to support new mothers during this transitional phase.


Is it advisable for new mothers to engage in all the exercises featured in the workout programs?

While our workout programs comprise a wide range of exercises, including yoga and pilates, it’s not necessary for every new mother to do all exercises. We recommend that mothers consult with our postpartum trainers at our center to find a program that best suits their individual needs and recovery pace.


Should a new mother exercise 2 weeks postpartum?

While we acknowledge the enthusiasm to regain fitness, we urge mothers to consult with our postpartum trainers and experts before embarking on their postpartum fitness journey. The ideal exercise starting time can vary depending on individual conditions and recovery paces.


Contact Us

Our dedicated and experienced team is committed to providing the utmost care and support during this cherished postnatal period. Remember, exercise is essential for a healthy and successful recovery.


Whether you desire a luxurious retreat at a 5-star hotel or prefer the convenience of your home, Sentosa is your ideal caregiver. Experience the highest level of care and comfort with us.


Sentosa, is your carer of choice for a postnatal retreat in Switzerland.  In addition to postnatal exercise activities, Sentosa also offers postpartum home care services, postnatal aesthetic services, and postnatal holistic treatments at our center. Reach out to us today to join our postnatal retreat center for postpartum exercises and activities to restore fitness.

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