ONLINE PREGNANCY & POSTNATAL WORKOUTS

Stay fit during pregnancy, prepare for birth and foster healthy postnatal recovery.

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OUR PROGRAMS

What stage of motherhood are you in?

Our program helps you stay fit, active and healthy during every maternity stage of pregnancy and postpartum.

Join our online pilates classes & workouts, from the comfort of your own home or browse practical online resources and feel supported in a like-minded new-mama community.
Kath instructing a pregnant mum and postnatal mum through a pilates workout

Prenatal pregnancy workouts

Live-streamed & 24/7 on-demand pilates workouts with community support, live Q&As and more. Includes pregnancy exercise modules to help you prepare for a healthy birth and wonderful after-birth recovery.

Post-Pregnancy Workouts (0-24 mths)

Live & on-demand pilates workouts with community support, live Q&As and more. Includes postnatal exercise modules to help recover from birth, feel great & get back to your old (new) self.

WHY CHOOSE FitNest Mama?

New mum workout plans with extra support

Our program does more than keep you fit, active and healthy during your maternity journey. You'll also get the support you need to help you have a wonderful pregnancy, birth and postnatal recovery.
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Physio-created Live & On-Demand Workouts

Stay motivated by joining other mums and our expert perinatal physiotherapist during live workout sessions. If you’re struggling to find the time, jump into our library of on-demand home workouts 24/7 (with or without your baby by your side).
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24/7 Motivation, Accountability & Support

Be empowered and supported during your maternity journey from like-minded mums and mums-to-be in our active online community. Ask unlimited maternity health and exercise questions at our monthly expert Q&A.
Postpartum recovery

Pelvic Floor & Core Workouts

Keep forgetting to do your pelvic floor exercises? Join our live & on-demand pilates workouts focused specifically on strengthening pelvic floor & core. Perfect for all stages of pregnancy & after birth.
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Healthy Pregnancy, Strong Recovery

Our combination of workouts, information, motivation, and support as well as pelvic floor and core exercises will help you have an amazing pregnancy and after-birth recovery.
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OUR TESTIMONIALS

Hear what our mums are saying about us

Listen to the fitness success stories of hundreds of other mums who we have helped get their confidence back and strength with our online exercise programs.

ARE YOU FACING THESE PROBLEMS?

Don't let maternity issues hold you back in life.

Growing and birthing a bub can be both beautiful and overwhelming. Your body is changing. There might be new aches and pains. And you have a lot of questions about how to prepare for birth. Our pregnancy and postnatal programs guide you through these common maternity health issues and questions so you feel supported as you step into your new-mama journey.
Active mums walking with a stroller
Pregnant mum with pelvic girdle pain holding her pelvis and looking down

Pelvic girdle pain & Abdominal Muscle Separation

Help manage pelvic girdle pain & regain your core strength using our tailored physio-created exercises.
Pregnant and postnatal mum doing pregnancy safe pilates workout

Can’t find pregnancy-safe workouts

Learn how to work out safely to help you stay strong and healthy during pregnancy with our physio-created workouts.
Pregnant mum holding her belly

Prepare for childbirth

Prepare your body and help yourself feel more confident for childbirth with active birth techniques, perineal massage and preparing for labour strategies.
Postnatal mum holding her baby looking away

Post-pregnancy body insecurity

Reclaim confidence and strength in your body, be empowered, and feel like yourself again with our workouts, motivation & support.

OUR INSTRUCTOR

Meet Kath Baquie, our perinatal fitness expert

Hi, I’m Kath. I’m a mum of 3, a perinatal physiotherapist, and founder of FitNest Mama. Think of me as your personal physio & pilates instructor that you can work with from the comfort of your very own home.

I’ll be by your side, coaching you through your new-mama journey with maternity workouts and expert pregnancy health advice you can trust. I’ll teach you best-practice workouts that help you properly prepare for and recover from birth. And I do it in a way that’s safe for you and your bub.
Kath Baquie with her 3 children smiling

Kath Baquie | FitNest Mama founder

Perinatal Physiotherapist

Qualification

01.
Bachelor of Physiotherapy
University of Melbourne
02.
Pelvic Floor Rehabilitation
PostGrad Cert (with honours), University of Melbourne

Professional Memberships

01.
Australian Physiotherapy Association
Member | APPA
02.
Continence Foundation of Australia
Member

OUR PODCAST

The FitNest Mama Podcast

Get the support you need to have a wonderful pregnancy, confident childbirth, a strong postnatal recovery and a beautiful motherhood experience. Learn on-the-go as our podcast takes a deep dive into pressing pregnancy & postnatal issues and health topics.
Find Episodes

From The Podcast

Pregnancy & postnatal podcast library

Each episode is free and can be streamed on-the-go from any smart device!
How to relax tight pelvic floor muscles: Kath Baquie from FitNest Mama
After Birth Recovery, Pelvic Floor

In today’s podcast episode I answer the question ‘How do I relax my tight pelvic floor muscles?’ Like all muscles, we need them to function properly. If our muscles around our head/neck and shoulders are tight or overactive, we might be predisposed to head aches or neck pain. Similarly, sometimes we want our pelvic floor…

Pelvic Floor Friday #3 [Quick lift pro]: Kath Baquie from FitNest Mama
After Birth Recovery, Pelvic Floor

Welcome back to the Pelvic Floor Friday session! Every week on a Friday, I talk you through a set of pelvic floor exercises. These episodes are short, these episodes are actionable, and are designed to just help you get it done and tick off your pelvic floor from the to-do list. Perfect if you’re having…

Newborn sleep tips: Baby Sleep Consultant Jazz Kostov
Childbirth, Motherhood, Newborn

In this episode today I am chatting with Baby sleep consultant Jazz Kostov. Jazz is a sleep consultant, midwife, maternal child health nurse, and mother, and we discussed some amazing tips for pregnant and new mums. Sleep is a BIG topic, so in this episode, we tried to focus on those first few months of…