Prenatal Exercise Classes
Prenatal Exercise Classes for Mums-to-Be
Prenatal Exercise Classes at Her Holistic Physio are designed specifically for expectant mothers who want to stay active, healthy, and connected with their bodies throughout pregnancy. Whether you’re early in your pregnancy or in your third trimester, these classes are tailored to support you as your body changes, providing safe, effective exercises that focus on strength, mobility, and overall well-being.
In our classes, we focus on gentle movement, breathing techniques, and strength work to help you stay strong, relieve pregnancy discomforts, and prepare for childbirth. With a maximum of 6 clients per class, you will receive personalised attention and modifications suited to your unique pregnancy journey.
Jump to:
- Class Details:
- Class Pricing:
- Class Timetable:
- Why Prenatal Exercise is Important
- How These Classes Prepare You for Labour and Postpartum Recovery
- Frequently Asked Questions
- Additional Information
Class Details:
- Safe and effective exercises for every stage of pregnancy.
- Modifications provided to suit your individual needs.
- Maximum of 6 clients per class for more personalised support and attention.
- No assessment required — simply fill out a pre-class questionnaire and you’re ready to join!
Class Pricing:
- First Class: $15 (a great way to try it out!)
- Single Class: $35 (drop-in flexibility)
- 10 Class Pack: $320 (for consistent, long-term wellness)
You can also claim rebates through your private health insurance and Medicare plans to make this investment in your pregnancy health more affordable.
Class Timetable:
| PRENATAL EXERCISE CLASSES | Time |
|---|---|
| Saturdays | 10:30 AM |
| Thursdays (Not currently running) | 5:45 PM |
Why Prenatal Exercise is Important
Physical Health and Strength: Pregnancy places unique demands on the body, and staying active helps you maintain overall strength and flexibility. Regular exercise during pregnancy can help improve muscle tone, posture, and balance — all of which can be challenged as your body undergoes rapid changes. Strengthening key muscle groups, such as your legs, back, and core, can make carrying your growing baby more comfortable and can reduce back pain, joint discomfort, and fatigue.
Pelvic Floor Health: The pelvic floor plays a crucial role in pregnancy and childbirth. Strengthening these muscles can help improve bladder control, support the weight of the baby, and prepare your body for labour. Pelvic floor exercises are incorporated into every class, ensuring your pelvic floor muscles are strong and functional.
Core Strengthening: The abdominal muscles go through an immense change in pregnancy, both expanding and supporting the weight of your babe/s as they grow. Abdominal muscle separation is a normal and expected part of pregnancy, and strengthening this area is one of the best ways to support this area and prevent it from impacting the function of these muscles in early postpartum and into the future. If you’d like to read more about abdominal muscle separation, this article may be of interest to you: Abdominal Muscle Separation: Embracing Expansion in Pregnancy and Postpartum
Abdominal Muscle Separation: Embracing Expansion in Pregnancy and Postpartum
Relieving Pregnancy Discomforts: Pregnancy comes with its fair share of aches and pains — especially in the lower back, hips, and pelvis. Tailored exercise can help alleviate these discomforts by improving circulation, easing tension, and supporting proper body alignment. Our classes focus on breathing techniques, targeted strengthening, gentle stretching, and mobility exercises to help reduce swelling, pelvic pain, and muscle tightness.
Mental Health and Stress Relief: Staying active during pregnancy not only benefits your physical health but also supports your mental well-being. Exercise is known to release endorphins, which help reduce stress, improve mood, and combat feelings of anxiety or depression. Prenatal exercise classes provide a calming, supportive environment where you can connect with other expectant mums, reduce stress, and boost your overall sense of well-being.
How These Classes Prepare You for Labour and Postpartum Recovery
Our Prenatal Exercise Classes are not just about staying fit during pregnancy — they’re also a key component in preparing your body for childbirth. By focusing on strengthening the muscles used during labour, such as your pelvic floor and lower body, these classes equip you with the physical foundation for labour and delivery.
Additionally, a stronger pregnant body means you’re entering postpartum at a greater level of strength to be able to manage the demands that early motherhood asks of you. I have a Free 0-6 Week Postpartum Movement Guide if you’re interested in getting back into gentle exercise soon after birth to maximise recovery.
Frequently Asked Questions
Can I come if I have no experience?
Absolutely! These classes are suitable for all fitness levels and are designed to be accessible, even if you’ve never exercised before. Whether you’re a seasoned athlete or new to fitness, the classes are tailored to accommodate everyone. Modifications will always be provided to ensure you’re comfortable and safe.
Can I claim private health rebates?
Yes! You can claim rebates on the cost of these classes through private health insurance and Medicare plans. Check with your provider to see if you’re eligible and to find out more about the process.
Can I join the class if I’m in my third trimester?
Yes, you can absolutely join our classes throughout your pregnancy, including in the third trimester. We will modify exercises to meet your growing belly and ensure your body is supported as you move. We want to keep you active and feeling great until your little one arrives!
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 you. 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.
Can I attend if I have abdominal separation, pelvic floor issues or pelvic pain?
Absolutely. I always provide modification and adjustments to suit you and your body needs. In the pre-class screening form I give you an opportunity to let me know about any problem areas. If I need more information I will give you a call before you first session or we can discuss things before, after or during class, depending on what feels most appropriate.
Additional Information
Prenatal Exercise Classes are a wonderful way to stay connected to your body, reduce the physical and mental stresses of pregnancy, and prepare for the journey ahead. You’ll hopefully leave each class feeling stronger, more at ease, and supported by a community of other expectant mums. Whether you’re looking to ease pregnancy discomforts, build strength for labour, or simply take time for yourself, these classes will support you through every stage of pregnancy.