Pre & Postnatal Classes and Courses
Ready to regain your strength after pregnancy? Our pre and postnatal exercise classes in Horsham are designed to help new mums safely and confidently return to fitness after childbirth. The best part? You can bring along your little one to class.
Each session combines low-impact cardio, pelvic floor work, gentle stretches and core exercises tailored specifically for postnatal recovery. With experienced instructors and a supportive community of local mums, you can progress at a pace that feels right for you. Book your class today!
You must have been signed off by your doctor (around 6-12 weeks depending on type of delivery) before starting any postnatal fitness programme.
Family Indoor Cycling
From postnatal parents to families with teens, here’s one the whole family can join in! Get your heart pumping and sing along (if you can!) during this fun cardio workout. Suitable for bringing along babies up to 12 months, and juniors aged 10 years+.
Please note, this class may contain flashing lights. Please speak to the instructor if this will affect your experience as these lights can be switched off.
Suitable For : Anyone
Class Duration : 45 minutes
When : Summer Holidays
Equipment Needed : None
Memberships Included : Full, PAYGO
Parent & Baby Indoor Cycling
Pre & Postnatal Fitness Class
Ease back into fitness with our Parent & Baby Indoor Cycling class — a pre and postnatal, baby‑friendly workout designed to help you rebuild strength and boost your stamina in a safe, controlled setting. Indoor Cycling is a great way of building your cardiovascular health at your own pace, while your little one watches from the comfort of their buggy or our secure playpens.
Enjoy the motivation of other mums in a relaxed, welcoming and informal atmosphere designed to support your postpartum journey and help you to feel strong. You must have been signed off by your doctor (typically 6–12 weeks after delivery) before joining any pre and postnatal fitness class.
Please note, this class may contain flashing lights. Please speak to the instructor if this will affect your experience as these lights can be switched off.
Suitable For : Postnatal women (You must have been signed off by your doctor)
Class Duration : 30 minutes / 45 minutes
When : Tuesdays, 10:10-10:50
Equipment Needed : None
Memberships Included : Full, PAYGO
Buggy Fit
This postnatal fitness session offers a supportive space to move your body and connect with other mums. Led by a qualified instructor, it includes low-impact cardio, core and pelvic floor work, and toning exercises using body weight and resistance bands. You must be doctor-approved (typically 6–12 weeks post-birth) to join. Classes run outdoors in good weather, or indoors when it rains.
Suitable For : Anyone aged 16+
Class Duration : 45 minutes
When : Mondays, 10:30-11:15
Equipment Needed : Mat
Memberships Included : Full, PAYGO
Parent & Baby Pilates
Pre & Postnatal Fitness Class
Parent & Baby Pilates offers safe, targeted exercises to strengthen your core, restore pelvic floor function, and improve posture after birth, all with your baby by your side. These sessions also support Mum’s throughout pregnancy, using safe exercises to prepare you for labour.
You must have been signed off by your doctor (around 6-12 weeks, depending on type of delivery) before starting any pre and postnatal fitness programme.
Suitable For : Anyone aged 16+
Class Duration : 45 minutes
When : Every Thursday 10:30-11:15
Equipment Needed : Drink, Mat
Memberships Included : Full, PAYGO
Waterbabes: Parent and Baby Drop in 3 months – 18 months
A drop-in swimming lesson for parents or guardians to bring their babies aged 3-18 months. These sessions are run with a ratio of 1 parent : 1 child and are supervised by our friendly instructors, helping you and your child to gain confidence in the water and develop their swimming skills. Please pre-book your space by calling reception on 01403 247572 to attend.
Upcoming additional sessions:
- Wednesday 1st April: 10:30am – 11:00am & 11:00am – 11:30am
- Wednesday 8th April: 10:30am – 11:00am & 11:00am – 11:30am
Call 01403 247572 to book.
Got a question about getting your baby into swimming? Read our FAQs below or get in touch via bluecoatsswimacademy@christs-hospital.org.uk.
Suitable For : Ages 3-18 months
Class Duration : 30 minutes
When : Every Wednesday 11:00-11:30
Equipment Needed : Towel, Swimming Costume
Memberships Included : PAYGO
Benefits of our postnatal pilates, cycling & swim sessions
Rebuild core strength: Gently reactivate abdominal muscles through core stability classes and support safe recovery after pregnancy.
Strengthen your pelvic floor muscles: Targeted exercises improve stability, control and long-term postnatal health.
Restore posture & mobility: Reduce aches and tension caused by feeding, lifting and carrying your baby.
Low-impact full body workout: Gradually regain fitness and tone with exercises tailored to postnatal bodies.
C-section friendly options: Adapted movements support safe recovery following caesarean birth.
Bring your baby with you: No childcare needed, your baby stays close while you exercise.
Boost mood & energy: Increase endorphins and your mental wellbeing to feel more like yourself again.
Supportive Mum community: Connect with other local mums in a welcoming, understanding environment.
Book your postnatal fitness class in Horsham
Take the next step in your recovery with structured pre and postnatal exercise classes at Bluecoat Sports in Horsham. Our baby-friendly sessions give you dedicated time to focus on your wellbeing, with convenient local access for mums across Horsham, Southwater and Broadbridge Heath.
From studio-based postnatal fitness classes to parent and baby swim sessions in our swimming pool, you can combine your recovery journey with water confidence classes for your little one.
Book online today and make postnatal fitness part of your weekly routine.
Postnatal exercise FAQs
When can I start postnatal exercise?
Most mums can begin from 6 weeks after a vaginal birth and 8–12 weeks after a C-section, subject to GP clearance and individual recovery.
Are your postnatal classes suitable after a C-section?
Yes. Exercises can be adapted to support C-section recovery, with gradual core and strength progression.
Are postnatal exercise classes safe?
Yes. Our sessions are specifically designed for post-pregnancy recovery, with low-impact movement, controlled postnatal core exercises and instructor guidance to help you rebuild strength and long-term physical health safely.
Do I need to be fit before attending?
No. Our classes are are suitable for all fitness levels.
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