Trainers Erin Maw and Mandi Hirini introduce the fundamentals of training while pregnant. They share their different experiences and approaches while covering the essential elements of safe and effective pre-natal exercise, including tips on how to engage your pelvic floor, breath techniques and ...

Trainers Erin Maw and Mandi Hirini guide you through nine minutes of mindful mobility movements to help you feel good during pregnancy.

A 45-min full body conditioning workout. Inspired by LES MILLS SHAPES™, this workout combines elements of Pilates, Barre and Power Yoga using moves that are ideal for pregnancy. With lots of modifications and options you can safely and effectively train at your own pace. This workout uses light w...

A 45-min full body conditioning workout that focuses on strengthening the posterior chain. With lots of modifications and options you can safely and effectively train at your own pace. This workout uses light weight plates and a sculpt band or you can simply use your bodyweight.

Equipment: Sculp...

A short but super effective15-min workout designed to target fundamental core muscles and keep you feeling strong and stable. No equipment needed and plenty of options, so you can safely and effectively train at your own pace.

Presenters: Erin Maw, Mandi Hirini

1. CORE
Buzzy performed by Kaspah...

During this 13-min workout Erin Maw and Mandi Hirini explain the value of core training during pregnancy and share the safe and effective core exercises to embrace during pregnancy.

Equipment: Resistance band (optional)
Presenters: Erin Maw, Mandi Hirini

1. CORE
Buzzy performed by Kaspah
Dive ...

A 35-minute full body workout with a focus on posterior strength. This workout makes use of a collection of weights, but there are plenty of bodyweight-only options too. Be guided through the moves and safely and effectively train at your own pace.

Equipment: Resistance band, Hand weight(s)
Pre...

A 45-minute workout featuring upper and lower body supersets featuring unilateral exercises for strength and stability. This workout makes use of a collection of weights, a barbell and a bench, but there are plenty of bodyweight-only options too. Be guided through the moves and safely and effecti...

A calming 10-min stretch session that you can do on its own or add to other workouts in the Pregnancy series.

Presenters: Erin Maw, Mandi Hirini

Enjoy Erin Maw’s ‘go to’ upper body pregnancy workout. A 30-min session that targets all your major upper body muscles – and it starts sitting in a chair (how lovely!)

Equipment: Chair, Hand weight(s)
Presenters: Erin Maw, Mandi Hirini

1. WARM-UP
Junt performed by Uwu
Moves: Arm Circles, Side B...

Meet Mandi, Mel and other new moms and find out what to expect as you progress through this post-pregnancy series.

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...

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...

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...

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 ...

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...

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 ...

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...

Mandi and Khiran explain the simple modifications that you can make to safely stay active and enjoy exercise while pregnant.

Hear birth stories from moms and pick up smart advice that will help you feel empowered and excited as you prepare for birth.

Discover some of the joyous moments and some of the challenges that other mothers have experienced embracing different ways to feed.

Learn how to ease back into exercise, embrace new ways to move and find out what activity feels best – physically and mentally.

Learn two simple techniques to avoid neck and upper back pain while breastfeeding.

Music: Fata Morgana performed by Arli

Learn the smart approach to reintegrating cardio exercise into your routine after birth.

Music: Fata Morgana performed by Arli.