Embrace Your Postpartum Journey With Strength, Confidence and Connection

Pregnancy and childbirth lead to significant transformations in the body, including weakened abdominal and pelvic floor muscles. These changes, while natural, highlight the need for gradual, focused rehabilitation to restore pre-pregnancy strength and adapt to the new physical demands of motherhood.

Our 9-Week Postpartum Program, expertly led by elite athlete, exercise physiologist, nutritionist, and mother Noella Green, along with renowned Women’s Physiotherapist and Pregnancy Care Specialist Emily Jeuniewic, offers a safe return to physical activity. This journey, enriched by a supportive community of new local mums, focuses on empowering you with strength, confidence, and self-care, going beyond fitness to rekindle your inner strength and connection with your body.

The Most Supportive, Expert Led Postpartum Support Program Available

Our program focuses on helping you return to your desired level of physical activity postpartum. Whether you’re aiming to regain basic function or pursue high-intensity exercise, our goal-focused approach puts you at the centre. Classes can be taken with or without your new bub. We encourage you to revel in this time for yourself, or use it for extra connection.

  • Expert-Led Assessments: Your journey commences with a comprehensive assessment and treatment by Emily our Women’s Physiotherapist, ensuring that your bespoke program respects your body’s postpartum needs. Emily will do a general screening of your Pelvic floor, abdomen, pain pattern and conduct a safety for exercise review.

  • Progressive Customised Exercise Classes: Each class is a building block, designed to safely advance your recovery and strength. From gentle reactivation to functional strength, you’ll evolve at your own pace and towards your own goals in our safe, nurturing space.

  • Educational Insight: We empower you with knowledge about your body’s changes and how to manage them.

  • Continuous Support and Mid-Program Assessments: We’ll keep track of your progress, address any concerns, and adjust your routine as necessary. Your mid-program assessment with Emily ensures that you are on the right track.
Mums & Bubs Yoga
  • A Supportive Community: Connect with other mothers who share your journey in a nurturing environment. Forge lasting friendships, share experiences, and enjoy motherhood together.

  • Enduring Engagement: Post-program pathways to maintain and build on your progress.

  • Measurable Improvements: We track your progress with simple exercises, from an initial single calf raise to a bridge, ensuring you see the tangible benefits of your commitment.

9 Week Postpartum Program & Class Schedule

Pre-Program Assessment

  • When: Up to 2 weeks before starting, ensuring you’re at least 4-6 weeks postpartum, or 8 weeks for women who have had a C-section.
  • What: A thorough initial assessment with our expert Women’s Physiotherapist Emily.
  • Focus: This includes a general screening of pelvic floor, abdomen, and exercise safety.

Weeks 1-4: Foundation Building

  • When: Saturday mornings with Noella for 45-minute sessions.
  • What: ‘Stretch and Reactivate’ classes to ease tension and awaken your core.  Join Noella for Saturday morning classes focused on stretching, reactivating your core, and introducing gentle movement patterns suitable for all fitness levels.
  • Special Attention: Tailored for all mothers, with a special focus for those with C-section or perineal scarring.

Mid-Program Check-In

  • When: At the start of week 5, on either a Wednesday or Friday morning.
  • What: A mid-assessment with Emily to track your progress and adjust as needed.
  • Focus: A comprehensive review of pain patterns, pelvic floor health, and overall wellbeing.

Weeks 5-8: Functional Advancement

  • When: Continue with Saturday sessions, building on the foundation.
  • What: Progress to functional movements that are able to integrate your baby into the workout (optional), building strength, and improving your overall fitness.
  • How: Incorporate exercises like squats, lunges, and workouts to enhance daily function.

Weeks 7-9: The Final Stride

  • When: Final assessments with Emily, in week 8/9 before the last class of the program
  • Outcome: Validate your progress with essential metrics to celebrate your achievements.

Post-Program Pathways:

  • What Next?: We discuss follow-up options, to keep you motivated and ensure you continue to thrive in your fitness journey.

Booking Your Program

Our next class program opens on April 27th. 

8 Weeks of Saturday morning classes, 3 x 60-90 minute Women’s Physiotherapy treatments, at home exercises and access to a group platform for tips, encouragement and connection.

$815.00 ($1,100 of value)

Connect with us today, and begin a new chapter in your postpartum recovery.

Interested in the Pregnancy 8 week program instead? Book your spot here.

Reserve Your Spot

Start you postpartum recovery journey now