Postnatal exercise resources

exercise class

Which online videos are effective & safe??

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

I have reviewed many online  postnatal exercise programmes, looking for routines to bridge the gap from having your baby to starting general “for anyone” exercise classes or programmes or to help get you back to your previous sports.  Not all programmes labelled “postnatal” had the  focus on proper pelvic floor and abdominal recovery first.  It is definitely worth taking time to get your foundations right, then you will fly ahead when you start addressing your fitness with higher level exercises.

These programmes are well thought through, 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.

Birth to 6 weeks or Caesarean to 6 weeks

Stretch & Relax is good for partners too!

MInd the Gap I & II for non-crunch abs work

Pre-run do 10 mins prep to prime the core

My own postnatal videos (obviously biased review!)

I have enjoyed collaborating with online platform PACTSTER to create a series of videos for new mums to follow – straight from delivery until you feel ready to step out into mainstream exercise again. The videos show all the exercises which we teach you in clinic as well as having a bit more ‘flow’ with warms ups and cool downs. If you have just had your baby or are brand new to exercise start with Birth to 6 weeks (or Caesarean to 6 weeks) for a selection of safe pelvic floor and core friendly sequences.   Strengthen the Pelvic Floor  and  Stretch and Relax suit everyone (even partners!) and can be done at any time The core focused videos follow a progressive order to lead you back to being ready to run or take part in a mainstream fitness class.

How to use the Promotion Code to get a month free access to Pactster To watch the full videos first go to the site  CLICK HERE.Choose the top right corner START FREE TRIAL button. After you have entered your email address and chosen a password, the next screen will offer you a place to put a promocode.  Use promocode AmandaPostnatal to get one month FREE access to all the videos on the site (HIIT, Babysleek Barre and yoga ones all good too). 

Galvanise Gluts will perk up your buttocks

PhysioFirst is a free app designed by the Australian Continence Association

Pelvic Floor First – by the Continence Foundation of Australia

This free app for your phone is based on the Continence Foundation of Australia’s Pelvic Floor First website with the workouts designed by a physiotherapist and fitness professional to be ‘pelvic floor safe’.    Rather than a reminder app this is a portable workout regime to copy.  If you like your pelvic floor exercises disguised amongst your other body part exercises then these sequences may be just right for you.  

There are 3 levels of workouts, using light hand weights and a gymball as props.  The exercises are very clearly presented as just stills, audio or audio & video together.  It has a nice feature to count down a daily workout.  You do have to keep starting each new exercise in your workout by pressing the arrow on the screen but this would work well if you want to stop and start your workout through the day, as you have time, rather than a flowing sequence.

Pelvic Floor First – by the Continence Foundation of Australia . Free.