Pre & postnatal · Abu Dhabi
Training through pregnancy, and properly afterwards
Coaching at your home in Abu Dhabi, built around what pregnancy and birth actually change — not a general programme with the intensity turned down.
- Qualified pre and postnatal coaches
- Pelvic floor and diastasis aware
- Your home, your hours, baby present is fine
The six-week check is not a starting gun
It is a medical clearance that you are healing normally. It says nothing about whether your core and pelvic floor are ready to run, jump or lift heavily, and treating it as permission to return to what you did before is the most common mistake we see.
Two things are extremely common after birth and rarely explained properly. Diastasis recti, a separation of the abdominal wall, happens to some degree in most pregnancies; the instinctive response of doing more abdominal work usually makes it worse. Pelvic floor dysfunction — leaking when you sneeze, run or jump — is common, but it is not something to simply live with or train through.
Both are signals that the system managing pressure inside your abdomen is not yet doing its job. Loading on top of that is what turns a temporary problem into a lasting one.
Nothing here is progressed because a calendar says it is time. It is progressed because your body did the thing well.
How we work
Stay strong, without guessing what is safe
Most of what circulates about prenatal exercise is either fear or wishful thinking. The useful version is specific: what to keep, what to change, and when to change it.
Your prenatal personal trainer keeps loaded strength work for as long as it stays comfortable, moves away from positions that stop being appropriate as the bump grows, and adds the breathing and pelvic floor training that makes the fourth trimester shorter.
Everything happens at your home in Abu Dhabi or Dubai, around the appointments and the tiredness, so a session never becomes another thing to drive to.
- Safe strength training through all three trimesters
- Positions adapted as the bump changes, not banned outright
- Pelvic floor and breathing work from the first session
- Coaching around nausea, fatigue and pelvic girdle pain
Rebuild the middle before you load it
The first block of postnatal training is breathing, deep core and pelvic floor — the unglamorous part. It is short, it is specific, and skipping it is why people are still leaking a year later.
From there, load returns gradually and impact returns last. Running is a reintroduction, not a return, and it comes back only once the system underneath it holds up.
This is the part most postpartum programmes get wrong. They start at week six with the workout someone did before pregnancy, at a lower weight, and call that a return to fitness.
- Diastasis recti rebuilt, not crunched
- Pelvic floor retrained before load is added
- Caesarean recovery and scar mobility accounted for
- Return to running staged, not rushed
At home, because that is what works
Your coach travels to you anywhere in Abu Dhabi or Dubai with whatever equipment the session needs. No crèche to book, no drive across town, no changing room.
Sessions run around feeds and naps, and if your baby is in the room for the whole hour, that is an ordinary session rather than a problem.
Villa, apartment, building gym or garden — the programme is written for the space you actually have, which for most new mothers is a corner of the living room.
- At-home personal training across Abu Dhabi and Dubai
- Equipment travels with the coach
- Early morning, nap-time and evening slots
- Baby welcome in the room throughout
The order that works
What comes first, and what waits
- Breath and pressure
- How the diaphragm, deep core and pelvic floor manage pressure together. Everything else is built on this, and it is the part almost everyone is never taught.
- Deep core
- Reconnecting the transverse abdominis and re-teaching it to fire before a load arrives, rather than after. This is what closes a diastasis, not crunches.
- Load, gradually
- Squats, hinges, presses and rows added back one at a time, watching how the middle holds up rather than watching the calendar.
- Impact, last
- Running, jumping and skipping return only once strength and control are there. This is the step most people take first, and it is the most common cause of a setback.
Your coach
Who you will be training with
Veronica
Posture, Postpartum & Mobility CoachVeronica specialises in posture, mobility, core strength and movement quality, with a particular focus on the neck, shoulders, upper back and lower back. She has helped hundreds of clients overcome postural and movement-related problems through her structured corrective and rehabilitation protocols, combining Mat Pilates, progressive strength training, deep core control and targeted mobility. She also specialises in postpartum training, with the majority of her current clients being postnatal women. Her approach focuses on carefully rebuilding core strength, restoring posture and movement, improving overall strength and progressively returning the body to training after pregnancy.
Where we coach
Pre and postnatal training across Abu Dhabi
Your coach travels to you, which matters more in the months around a birth than at any other time. We cover the whole city, and the same coaching runs across Dubai.
Questions we are asked most
How soon after birth can I start?
Gentle breathing and pelvic floor work can often begin before the six-week check with your doctor's agreement. Loaded training waits until after clearance and, more importantly, until your assessment shows the foundation is there.
I had a caesarean. Is this different?
Yes. Scar mobility, healing time and how load is reintroduced through the abdominal wall all change. The programme accounts for it rather than treating it as a slower version of the same plan.
Can my baby be there during the session?
Yes. Most of our postnatal clients in Abu Dhabi train with their baby in the room. Sessions pause when they need to and pick up again.
I am still leaking. Should I be training?
You should be training, but not the way most people do. Leaking is information, not a verdict — it usually improves with the right work and gets worse with impact added too early. If it persists we will say so and recommend you see a pelvic health physiotherapist.
Do you train in Dubai as well?
Yes. Most of our pre and postnatal clients are in Abu Dhabi, and the same coaching runs across Dubai with coaches travelling to your home in the same way.
Start with an assessment, not a programme
The first session is a free 45-minute assessment at your home in Abu Dhabi, covering breathing, core function, pelvic floor symptoms and what you actually want to get back to. You get the write-up either way.