Postnatal Movement

A safe and specialised postnatal program to follow as you regain strength and retrain muscles after birth. Throughout this program, we spend extra time and attention nurturing the core, hips, opening chest/shoulders, and focussing on posture. Everything a new mum needs to feel her best and glow.

Classes are kept under 20 minutes so you can slot them into your day. As always, we encourage you to move at your own pace. Take your time and listen to your body.

The Week 1-6 program slowly reintroduces you to movement after birth, supporting you on your transition into motherhood. Weeks 7-14 are dedicated to regaining strength and ….

You Glow Mumma!

Props Required: Toning Toolkit
Workout Duration: Under 20 Minutes

THE FIRST SIX WEEKS

1-6 Weeks Postpartum

A movement program to guide mummas through the initial 6 weeks post-pregnancy. This type of movement is restorative in nature. It will focus on reconnecting to breath and pelvic floor, introducing gentle stretches and mobility to ease tightness and tension and set the foundations for returning to functional movement. The best part is that for some of the classes you don’t need to leave your bed. Daily workouts range from 5 to 20 minutes long. 

Focus: Postpartum Recovery

  • Safe for 0-6 Weeks postpartum
  • Appropriate for caesarean and vaginal birth

  • A specialised 6-week program of daily Yoga and Pilates classes designed for the first 6 weeks after pregnancy and childbirth.
  • The classes range from 5-20 minutes and are gentle and safe to do before your 6-week check-up.
  • The class styles include: Prenatal Yin Yoga, Prenatal Pilates, Stretching, Breathing and guided tutorials.
  • Reactive and mobilise the postpartum body safely, slowly and effectively.

EASING BACK

From 6 Weeks Postpartum

You have been cleared to exercise but not sure where to start? Our 8-week postpartum program is designed to help you ease back with confidence. Start gently and progress each week as your body builds stability and strength. Reconnect with your core and pelvic floor, restore mobility, and rebuild strength lost during pregnancy. Our classes are tailored for exhausted new mums, providing gentle yet effective workouts that feel good. Combining yoga to address tight, achy upper back with Pilates to strengthen postural muscles and rebuild your core, you will feel stronger and better aligned – from the comfort of your own home.

  • It is important that you are at least 6 weeks postpartum and have had clearance to exercise.
  • Stage 1 is not a prerequisite, but is a wonderful introduction if your body feels weak and would benefit from breathing, stretching, yoga and mild movement classes.

  • This is an 8 week program with 6 classes per week.
  • The classes are between 10-20 minutes making them achievable to fit into your day.
  • The class styles include Postnatal Pilates, Postnatal Yoga, Tutorials, Stretch and Sculpt. 
  • The classes progress in intensity over the weeks. 
  • Guided plan with flexibility to move at your own pace.
  • Stage 2: “Easing Back” Is for those who want to return to movement post 6 weeks.
    • Focus: Postnatal
    • 8 Week Postnatal Program 
    • 8 Weeks of Workouts 
    • Post 6-week check-up and cleared to exercise
    • Safe for mild abdominal separation
    • Pilates, Yoga, Sculpt, Stretches, Tutorials

BURN WITH BUB

We know how difficult it can be to fit in time for yourself when all a baby wants is to be in mum’s arms. Burn with bub is designed specifically for these moments. To empower you to move, no matter how that looks, and enjoy these moments together.