Videos

postnatal exercise videos taught by a physio & pilates instructor
Safe, effective, pelvic floor friendly postnatal exercises

Postnatal exercise videos

Just had your baby?  Are you looking for safe, effective, pelvic floor friendly, exercises?

These are my own programmes, made with a company called Pacster.  I have planned them to take you from Birth (including after a Caesarean) right through to preparing to run or get back to your sport.  They are well structured to move you safely up through progressions, taking care to include the pelvic floor and ensuring you stabilise the abdominal wall well so that you don't accidentally train a pot-belly or encourage pelvic organ prolapse.

How to view the postnatal exercise videos

 

I have enjoyed collaborating with Pactster to make these high quality postnatal exercise videos. Pactster is a social fitness platform.  You can follow their exercise videos alone or enjoy working out at the same time as a friend, using your computer camera to see and talk to each other.

  • Trailers: You can get a taste of each video by clicking on the (silent!) trailers below.  
  • To view the videos in full click the link: this will take you to pactster.com.  When you sign up for their Free trial use my promotional code "AmandaPostnatal" to get a whole month's access. This gives you a great chance to see if you like the site before deciding whether a subscription (presently £5/month) would be useful to you longer term

Please read more about why I chose to work with Pactster at the bottom of the page

CAESAREAN TO 6 WEEKS

Just had your baby by C-section?  Follow this gentle exercise routine to stretch out, engage your pelvic floor and start using your abdominal muscles to support your body and back.  

Click here to watch the full video     (use code AmandaPostnatal for a month free viewing on pactster.com)

BIRTH TO 6 WEEKS

Just had your baby?  Take a little time each day to stretch, move and strengthen your muscles.

Click here to watch the full video     (use code AmandaPostnatal for a month free viewing on pactster.com)

Foundations of Fitness: MIND THE GAP PART 1

Start working on your abdominal muscle tone without any sit up/crunch type activities at all. Safe & effective postnatal exercises.

Click here to watch the full video     (use code AmandaPostnatal for a month free viewing on pactster.com)

Foundations of Fitness: MIND THE GAP PART 2

The next level of safe and effective abdominal exercises.  Great ideas to work the rectus abdominis, obliques and transversus muscles without 'crunches' or creating a pot belly.

Click here to watch the full video     (use code AmandaPostnatal for a month free viewing on pactster.com)

Foundations of Fitness: Galvanising Gluts

Your gluteal muscles  should support your back from behind. They power you forward to walk, to climb stairs, to run. Well toned gluteals encourage toning of the pelvic floor.

Click here to watch the full video     (use code AmandaPostnatal for a month free viewing on pactster.com)

Pre-run prep

Before you run you need to warm up. But this doesn’t just mean raising your body temperature. This should also mean getting your brain and muscles fully working together before you put the body under the high impact strain of running.

Click here to watch the full video     (use code AmandaPostnatal for a month free viewing on pactster.com)

Stretch & Relax

If your body is feeling sore,  you had a bad night, you're feeling exhausted or a bit under the weather, you may not be in the mood for a full-on exercise routine. But don’t underestimate the power of taking 15 minutes to stretch out, loosen your spine, breathe well and enjoy a guided relaxation space.

Click here to watch the full video     (use code AmandaPostnatal for a month free viewing on pactster.com)

Pilates for your Pelvic Floor

In this sequence there are lots of extra cues to keep you thinking about the pelvic floor muscles throughout the exercises.  I have chosen the exercises that my clients find help them particularly focus on their pelvic floor.

 CLICK HERE to view the full video   (use code AmandaPostnatal for a month free viewing on pactster.com)

I made this video thanks to the wonderful team at Pactster.com.  They are a hardworking start up company promoting quality exercise programmes for people who need, or want, to workout at home. They organised this groovy studio, proper lights, mic, and a very patient camera lady & producer for me to work with (thank you Imme!).   These are my very first attempts at talking to a camera so please forgive my shaky moments and occasional boob!

There are lots of online exercise portals now – but I like that with Pactster you can work alone or arrange to do a workout at the same time as a friend – you can use your computer camera to see and even talk to each other while you exercise, rather like a skype call.  So at this stage, when getting out the house can be a challenge, and driving is limited, you can still motivate yourself and your friends to exercise properly.

I was also drawn to their intention to provide low cost access to exercise programmes led by experienced well-qualified fitness instructors and health professionals, as well as serving people with special exercise needs like  postnatal mothers and people with Cystic Fibrosis.

You can view any videos on their site for FREE for a 14 day trial period and  use my personal promotion code “AmandaPostnatal” to extend your free trial for a whole month. This gives you a great chance to see if you like the site before deciding whether a subscription (presently £5/month) would be useful to you longer term.