Safe, simple workouts with thoughtful insights and advice designed to help you through the early stages of parenthood.
Each session is super short and baby friendly. You can do the workouts with or without your baby, pausing and stopping as you need. We suggest you start with the Base sessions, repeating them as often as you like, before progressing to the Level #01 workout. Each video features options for all fitness levels, so be kind to yourself and do what feels right for you.
Meet Mandi, Mel and other new moms and find out what to expect as you progress through this post-pregnancy series.
Post-pregnancy Base session - Breath expansion
Be guided through a series of breath expansion exercises that will help you reconnect with your inner self, find focus and reset your stress response. You can do this session with or without your baby and pause and stop as you need to.
This is one of four Base sessions. We suggest aiming to do e...
Post-pregnancy Base session - Core
Encourage healing, stability and strength in your core with this short series of core movements. All the exercises are safe if you have abdominal separation. You can do this session with or without your baby, choose options to suit your ability and your mood, and pause as you need to.
This is one...
Post-pregnancy Base session - Posture strength
Focus on improved posture with a series of simple strengthening movements that can be done with or without equipment. You can do this session with or without your baby and pause and stop as you need to.
This is one of four Base sessions. We suggest aiming to do each of these four Base sessions o...
Post-pregnancy Base session - Healthy hips
Send some love to your hips as you work your hips, glutes, hamstrings and adductors. Strengthening these muscles is key to hip stability and a functional pelvic floor – and it feels amazing! You can do this session with or without your baby and pause and stop as you need to.
This is one of four ...
Post-pregnancy Level #01 workout
After moving through the Base sessions, enter the next stage of your post-partum exercise journey with this short, safe and simple workout. You’ll be lead through nine exercises, for one minute each, with options for a pram or front pack. You’ll do squats, hip bridges, modified planks and more, a...
Post-pregnancy Level #02 workout
This short, safe and simple post-partum workout builds on the exercises in level #1. There are nine moves for you to follow, for one minute each, with options for a pram or front pack. You’ll do push-ups, shoulder work, hovers and more, and once you feel comfortable with completing this sequence ...
Post-pregnancy Level #03 workout
This short, safe and simple post-partum workout builds on the exercises in level #02. There are nine moves for you to follow, for one minute each, with options for a pram or front pack. You’ll do deadlifts, overhead presses, lower ab exercises and more. Once you feel comfortable with completing t...
Discussion - Exercise and pregnancy
Mandi and Khiran explain the simple modifications that you can make to safely stay active and enjoy exercise while pregnant.
Discussion - Birth
Hear birth stories from moms and pick up smart advice that will help you feel empowered and excited as you prepare for birth.
Discussion - Feeding baby
Discover some of the joyous moments and some of the challenges that other mothers have experienced embracing different ways to feed.
Discussion - Journey back to exercise
Learn how to ease back into exercise, embrace new ways to move and find out what activity feels best – physically and mentally.
Education - Breast feeding
Learn two simple techniques to avoid neck and upper back pain while breastfeeding.
Music: Fata Morgana performed by Arli
Education - Post-pregnancy cardio training
Learn the smart approach to reintegrating cardio exercise into your routine after birth.
Music: Fata Morgana performed by Arli.
Education - Core & pelvic floor
Learn the importance of strengthening your pelvic floor so that you can move and work out safely after childbirth.
Music: River Of Love performed by Navajo Falls
Education - Lifting after childbirth
Learn the best ways to lift safely after childbirth.
2. UPPER BACK
3. LOWER BACK
River Of Love performed by Navajo Falls made famous by Navajo Falls
Education - Hip carry
Learn simple tips to help you avoid lower back and hip stress from carrying your baby.
Music: Fata Morgana performed by Arli