Postpartum Exercise Classes; Mums + Bubs
Postpartum Exercise Classes or Mums and Bubs: where you can reclaim your strength, connect with other Mums, and recover safely after childbirth. These classes are designed to meet the unique needs of women in their postpartum period, focusing on pelvic floor health, core strength, and overall recovery.
Jump to:
- Class Details
- Prices
- Timetable
- Why Postpartum Exercise Matters
- How These Classes Prepare You for More Intense Exercise
- Frequently Asked Questions
- Additional Information
Class Details
Her Holistic Physio offers a safe, supportive space where you can take small, manageable steps toward regaining your fitness and well-being, all with your little one in tow (don’t worry, I will help to entertain and soothe babe where I can!). Whether you’ve just given birth or are quite a few months postpartum, these classes are for you. With a maximum of 6 clients per class, you can expect personalised attention, modifications for your body, and an environment that supports your healing process.
- Core and pelvic floor safe exercises to support your recovery.
- Personalised modifications to adapt to your body’s unique needs and goals.
- Small class sizes — only 6 clients per session to ensure individual attention.
- No assessment is required — just a pre-class form to fill out, then come as you are.
Prices
- First Class: $15 (perfect for newcomers to try out!)
- Single Class: $35 (flexible if you want to drop in)
- 10 Class Pack: $320 (for consistent, long-term recovery)
You can also claim rebates through your private health insurance and Medicare plans.
Timetable
| MUMS + BUBS | Time |
|---|---|
| Fridays | 10:00 AM |
| Wednesdays (Not currently running) | 10:30 AM |
Why Postpartum Exercise Matters
Pelvic Floor Health:
During pregnancy and childbirth, your pelvic floor muscles go through significant changes, and they may become weakened, stretched, or overstretched. Postpartum exercise helps to rebuild and strengthen the pelvic floor, which is essential for preventing issues like incontinence, prolapse, and pelvic pain.
Safe and targeted exercises help you regain muscle tone, improve bladder control, and reduce the risk of pelvic floor dysfunction. These exercises are specifically designed to ensure that you’re not overloading these muscles too soon, giving you a gentle, effective recovery process.
Diastasis Recti (Abdominal Separation):
Many new mums experience diastasis recti—the separation of the abdominal muscles—after childbirth. This condition can lead to poor posture, back pain, and difficulty engaging in more intense activities later on. Our postpartum classes focus on core rehabilitation, using specific exercises to gently close the gap where possible in the abdominal muscles and rebuild strength in your core.
Evidence now shows us that challenging the core early in postpartum (sometimes as early as 3 weeks depending on pelvic floor health) is extremely effective for reducing the impact of abdominal separation as this is when the tissues are re-configuring most after birth. We do a variety of core activation and exercises to re-engage the muscles that support your spine and torso, making everyday activities easier and setting the foundation for more demanding exercises down the line.
Learn more about abdominal separation in this blog article: Abdominal Muscle Separation: Embracing Expansion in Pregnancy and Postpartum.
Abdominal Muscle Separation: Embracing Expansion in Pregnancy and Postpartum
Overall Physical and Mental Well-being:
Postpartum exercise classes are not only about physical recovery but also about your mental well-being. Exercise has been proven to release endorphins, which help improve mood, reduce stress, and combat feelings of postpartum depression and anxiety. Reconnecting with your body through movement can help boost your confidence, give you more energy, and help you feel like yourself again as you navigate life after birth. On top of that, a class setting is an opportunity to meet other local Mums traversing the same life stage as you.
How These Classes Prepare You for More Intense Exercise
Our Postpartum Exercise Classes are a gentle lead-in to higher-intensity activities like running, strength training, and more vigorous workouts. The focus on pelvic floor and core recovery provides a strong foundation that reduces the risk of injury when you return to more challenging exercises.
When you start engaging in more strenuous activities—whether it’s running, lifting heavy weights, or other forms of fitness—having a strong core and pelvic floor is crucial to avoid strain on your muscles and joints. By starting with safe, controlled exercises, you’ll ensure that your body is ready for more demanding workouts in the future, and you’ll do so with greater confidence and strength.
We do this through a combination of Pilates, yoga, light strength work and mobility exercises.
Frequently Asked Questions
Is my child too old to attend classes?
Children are always welcome in our classes, including older siblings! I understand that many new mums are balancing baby care with their own fitness so we aim to be flexible to make your fitness journey as accessible as possible. I am part-Physio, part-baby-entertainer in these classes.
What type of exercise do the classes entail?
We do a combination of Pilates, yoga, breathwork, mobility and light strength training, all tailored to postpartum recovery, as well as where you’re at in your journey. This includes core and pelvic floor work (for obvious reasons), upper back and shoulder stretches (because holding a baby all day is hard on this area!), and lower body stability exercises (to get you feeling strong and secure for all the lifting you’re already doing).
What should I wear and bring to class?
Wear clothes that are comfortable to move in. Skirts and dresses are likely not the best choice.
All of the movement equipment is provided, including towels. I just strongly encourage you to bring a water bottle to class.
For babe, it can be good to bring a blanket or mat of some kind, and some toys they like to play with.
Are you a Pelvic Floor Physiotherapist?
While I am not a pelvic floor physiotherapist, I work closely with them to ensure the exercises provided in class are safe and effective for your recovery. I can also recommend pelvic floor specialists if you need further support. Your pelvic floor health is extremely important, and I want to make sure you have the best resources available.
Do I need an assessment before joining classes?
No formal assessment is required to join, as these classes are designed to meet you where you are in your postpartum journey. You will fill out a pre-class form that goes over a lot of screening questions to ensure we care for you as best as possible in a group setting. If you have any concerns, feel free to reach out as I’m always happy to discuss any specific needs you may have.
Can I claim postpartum classes on my private health extras?
Yes! If you have Physio cover you shouldn’t have any issues claiming. The relevant codes are 561 and 596.
Can I bring my baby in the pram?
There is plenty of room for pram parking downstairs, but the studio is located UPSTAIRS so you won’t be able to bring your pram up there. I apologise for the inconvenience.
Additional Information
Our postpartum exercise classes provide a holistic, gentle approach to recovery that goes beyond just physical fitness. This is a space for you to feel supported, connect with other mums, and take small steps towards regaining your strength. Each class is designed to prioritise your individual needs, ensuring you feel safe and confident as you recover from birth. You’re not just exercising; you’re taking part in a recovery journey that honours your body and builds you back up with care and intention.
Remember, you don’t have to do it alone. I’m here to guide you every step of the way on your postpartum recovery journey.