Mums Core and Pelvic Floor Restore Exercise Program

Select Program Start Date

Join this semi private exercise program that is specifically designed to help new mums reconnect and strengthen core and pelvic floor muscles.

Special focus is aimed at rehabbing the pelvic floor muscles to avoid incontinence, strengthening abdominal muscles, flattening the tummy and applying specific exercise to avoid doming, eliminate back pain and healing other common post pregnancy pain and ailments, such as pelvic girdle pain and sciatica as you return to exercise in you new post baby body.

You will learn purposely selected postnatal safe and effective exercises that can later be practice at home, the do’s and don’t of safe exercise after pregnancy and birth.

Complete this hands-on practical rehab program to improve core and pelvic floor function while gaining confidence and building full-body strength.

Class Schedule

  • 7th March -28th March / Thursday 9:30am-10:30am *ONLY $114.00 - Intro Price!! BOOK OUT!

  • 14th May - 11th June / Tuesday 9:30am-10:30am

  • 16th May - 13th June / Thursday 9:30am-10:30am

WHERE

  • Dunsborough Exercise Physiology and The Movement Fitness & Wellness

COST

  • $169.00 Early Bird Price Expires 1st May - normal price $199 (*Applicable to May programs only)

Requirement

  • Please note an initial Realtime Ultrasound Pelvic Floor Assessment (RTUS) and Abdominal Separation Assessment (RAD) is a pre-requisite. Women’s Health Physiotherapist, Sarah Olszewski - Latitude 33.7 Physiotherapy Vasse Medical Centre  will conduct the initial assessment on site on the first day of the program.

  • Your appointment will be booked for you upon confirmation into the program.

  • The initial assessment cost is $30.00 and is paid on the day. This is a health insurance refundable fee.  

INCLUDED

  • How to care for your postnatal body presented by Women's Health Physiotherapist.

  • 5 Week Exercise Program.

  • One-on-One Support with Women’s Health Exercise Specialist and Fitness Professional.

  • Weekly follow up.

  • Weekly Exercise Program for home use.

  • Weekly Pelvic Floor Exercise Program for home use.

  • No creche cost - bring your baby with you.

  • Lifetime access to a Women's Health Exercise Specialist who is completely invested in your successful return to exercise and wellness after the birth of your baby.

  • Discounted Rates with Women's Health Physiotherapist, Sarah Olszewski - Latitude 33.7 Physiotherapy Vasse Medical Centre


CLASS STRUCTURE

These Mums and Bubs classes have been designed to help mums exercise safely, allowing development of strength and fitness in a safe and gradual manner to reduce the risk of injury, especially to a postnatal weakened core.  

You will also receive weekly follow up emails and exercise to do at home to help keep you on track and achieve maximum results. 

Week one focuses on the basics of the pelvic floor anatomy, common pregnancy and childbirth issues, pelvic floor realtime ultra sound and Rectus Abdominis Diastasis (RAD)/abdominal separation assessment. Following, each week contains an education component and a tailored exercise program specifically for post pregnancy core and pelvic floor recovery.

What Are The Benefits?

  • One on One Semi Private Class.

  • Led by Women’s Health Exercise Specialist.

  • Learn how to measure, manage and monitor abdominal. separation, (Diastasis of Rectus Abdominis), during exercise.

  • Pelvic floor confidence - Do’s and Don’ts specific to you.

  • Breathing and posture for movement and motherhood.

  • Strengthen core abdominal muscle and tone.

  • Build overall strength and improve posture.

  • Specific exercise techniques to manage typical pregnancy related ailments.

  • Stretching to help loosen and mobilise tight muscles sore from breastfeeding / bottle feeding, nursing and carrying baby.

  • Baby is by your side during the class.

  • Baby can socialise with other babies.

  • Support network with other Mums; non threatening environment where mums can return to exercise with like-minded Mums.

SUITABLE FOR MOTHERS:

  • Recommended for mums with babies ages 6 weeks to approximately 12 months old.

  • Wishing to commence exercise post pregnancy.

  • Weak pelvic floor or bladder leaking.

  • Weak core or lack of connection with abdominal muscles post birth.

  • Prolapse (POP), diastasic recti (abdominal separation).

  • Experiencing back pain, feeling tight and achy.

  • Mummy thumb / carpal tunnel / wrist pain / De Quervains Tenosynovitis.