Get a taste of postnatal exercise The Mothership Physio way
Enjoy a free 15-minute workout led by an experienced women’s pelvic health physiotherapist. Three workouts to choose from. Diastasis recti safe.
Choose your free workout below ↓
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A gentle introduction to exercising your postpartum body.
Enjoy a range of strengthening exercises designed to help you activate your breath and establish a pelvic floor connection.
This workout is suitable if you’re 6 weeks or more post-vaginal birth or 10 weeks post-caesarean birth.
A focused workout to prepare your postpartum body for the demands of high-impact activities.
Emma guides you through core, gluteal and leg strength exercises to help you return to running and high-impact activities safely and without risk of injuries.
This workout is suitable if you’re 3 months or more postpartum and you’ve done some initial core strengthening exercises.
A mini-workout to help you build and maintain strength for mum life.
Fire up your glutes and strengthen your core with five simple standing exercises. Claire has designed this workout to help you develop the strength to cope with the physical demands of mum life. Think: chunky babies, bulky car seats, and hefty nappy bags for starters.
This workout is suitable if you’re 6 weeks or more post-vaginal birth or 10 weeks post-caesarean birth.
By signing up for any of our workouts, you will also receive our regular newsletter, and confirm you agree to our Privacy policy and Terms and conditions of service.
No specialist equipment needed
Led by experienced women’s pelvic health physiotherapists
15-minute workouts, perfect for naptime
Suitable for all birth types and postpartum stages
Find out what other women love about our postnatal workouts
“These exercises focus on building gluteal and core strength, but in a really functional way. Not just doing repetitive static exercises, but doing them in a way that’s really meaningful for the way we move.”
I now feel completely different doing exercise and lifting the kids. They’ve really made a difference.”
— Devin, a mum and GP who loves running, cycling and chasing after her kids.
“What I really love about the videos is Claire and Emma always provide some explanation and background for the exercises which I find really fascinating.”
You feel like you're in very strong, capable hands and the exercises are tailored specifically to postpartum women. It's not just a random YouTube exercise video you find online.”
— Laura, a mum and trainee counsellor who loves gardening and spending time outdoors
“Once I’ve done it, I feel really good. It really makes a difference to me mentally.”
I love the endorphins from it, that's the main benefit from it for me as well as feeling stronger.”
— Mary, a mum and lawyer who loves spending time outdoors with her boisterous boys and energetic spaniel
“I now understand it's not about pushing, it's about having the correct form. Emma and Claire explain in the videos why it’s important and what's happening to your body.”
It’s opened up a whole new world of exercises where you don't really feel like you're doing
anything, but the next day you can barely move. They are short, snappy and actually feel like they make a difference.”
— Nicki, a mum and school administrator who loves horse riding
THE MOTHERSHIP PHYSIO
Physio-led postnatal workouts guided by Emma Smith and Claire Fitzpatrick
With five children, one bump and 17 years of experience working as women’s pelvic health physiotherapists between us, we share the same goal: to help you regain your postpartum strength so you can enjoy an active life and cope with the demands of mum life.
We understand your pregnancy, birth and fitness goals are unique to you. So unlike other postnatal exercise programs, you won’t find a one-size-fits-all approach to postnatal exercise at The Mothership Physio. You’ll progress at a pace that’s safe for you.
Whether your goal is to return to running, get back in the gym or simply lifting and chasing your children without any aches and pains, we’re here for you and we’d love to help you on your postpartum journey.
