Your new baby is here!
This is a special time for you and your family. While you’re grateful and happy to have your new baby, you may also dealing with some circumstances you didn’t expect during this postpartum period.
- Complications and slow healing from a birth that didn’t go as you hoped it would.
- Challenges with your baby’s sleep leave you frazzled and low energy.
- Wanting to get back into your routine at the gym but realising commuting there and back just isn’t realistic.
Even if you’ve already had a baby previously, each birth can be wildly different from the previous. That, and you have other tiny humans to take care of alongside your new infant, which can require quite an adjustment.
Why choose postpartum Pilates online with FitNest Mama?
- Designed by a women’s health physiotherapist
- Safe for vaginal and caesarean birth recovery
- Focus on pelvic floor, core and whole-body strength
- Short, realistic workouts for busy mums
- Access anytime via our postpartum Pilates online app
The best way to recover after birth is with supportive movement, postnatal rehab and advice designed specifically for postpartum from qualified experts
Hi, I’m Kath!
As a 20-year qualified physiotherapist and mum to 3 daughters, I cringe at some of the post-birth advice I see online from people who don’t have any formal training or real-world experience in the topic.
I’ll never forget the moment I had my first child and felt bombarded with media telling me I had to return to the way I was before I had the baby. It just did not sit right with me, nor did I see how it would be possible. I just had a new baby, and my world was forever changed.
In reality, what works for 1 person may not work for another. The best advice is specific advice with sound scientific backing and access to expert support to walk you through the healing process each step.
FitNest Mama is all about providing you with expert advice and postnatal pilates online to help you recover like a boss. Are you ready to get started?
Kath x
AFTER BIRTH RECOVERY, SIMPLIFIED
Join FitNest Mama Postpartum Online Pilates, with expert advice curated by a Perinatal Physiotherapist
Walk through your recovery step-by-step and rebuild your strength with simple, on-demand pilates and yoga classes designed specifically for mums who have recently given birth. Watch from the comfort of your home on your TV, phone, or laptop.
Find it easy to prioritise your strength & recovery by a smart device, laptop or TV.
FitNest Mama Postpartum Online Pilates is designed to:
Optimise your postnatal recovery
Restore your core strength, boost your energy and confidence levels, and improve pelvic floor function after having your baby – to give you the best chance of staying dry and not leaking when you sneeze (you know what I’m talking about!).
Help you enjoy the newborn period
Navigate the physical & emotional reality of postnatal recovery with information, support and community, to walk with you through the ups and downs of motherhood and navigate areas like sleeping and breastfeeding.
Feel more like yourself again
Reclaim your identity with expert-designed pilates and yoga workouts designed to help you reconnect with your post-baby body, get strong, and feel confident in your skin again.
What's included in your FitNest Mama Postnatal membership?
Get all the essentials you need to recover from pregnancy without the guesswork.
Postnatal Online Pilates, Yoga, Strength, Mums & Bubs Workouts
Physiotherapist created workouts designed with your postnatal mama needs in mind to help you regain strength and boost your confidence. A huge range of workouts to suit your needs: Express, Stretch & Release, Pilates, Yoga, Mums & Bubs, Cardio & more.
Expert Mentorship
Get the information you need with access to our ongoing mentorship program, including online challenges and events with maternity health experts. Gain access to our entire library of past videos with Lactation Consultants, Baby Sleep Consultants, Dietitians and more.
FitNest Mama Community
Feel supported by our community of like-minded mamas & mamas-to-be. Just because you’re the one recovering from birthing a bub doesn’t mean you have to go at it alone!
Relevant modules for each stage
Access relevant, in-depth modules tailored specifically for your stage of postpartum recovery. You’ll know exactly what practices you can implement for optimal recovery.
Think About it…
Finding your own team of experts (like a personal trainer, lactation consultant, physiotherapist, and a sleep expert) to help you recover from your birth could cost you hundreds of dollars a month, not to mention all the time it will take to find these experts, too.
Plus, you’d be spending precious time trying to find these people and shuttling yourself from appointment to appointment. And if you have a child already, you’ll need to sort out the childcare too.
The FitNest Mama Postnatal online program is your one-stop shop for the resources you want and need to recover from your birth, all hand selected for you and available for you to access from the comfort of your home.
Want to feel strong after diastasis recti / abdominal muscle separation? You can!
Want to focus on your postnatal recovery and feel strong again after birth? You can!
Want to squeeze in a 15 min workout before your baby woke up from a nap? You can!
Join us for a fraction of the cost of the high-end exercise studio without losing the quality of support. Check out your options below.
THE PREMIUM ONLINE PILATES PROGRAM
Invest in a membership package that suits you
Join FitNest Mama
Payment options unlock full access to both prenatal AND postnatal workout programs.
- A convenient app with tailored workouts for each stage of pregnancy and postpartum.
- Modifications provided perfect for pregnancy and postpartum.
- Pelvic floor and core restore.
- Support from Physio Kath
- Live Q&As
- Facebook community
- BONUS: Baby Sleep and Breastfeeding Support (valued at $297)
- BONUS: Birth Strong Workshop to reduce your risk of perineal tears, episiotomy and pelvic floor trauma (valued at $197).
- BONUS: 30 Day Pelvic Floor Booster (valued at $97)
- BONUS: 12 Week Return to Running Program (valued $197)
Pay 6 Monthly
$147 /6 mths
($24.50/mth)
Trial FREE for 7 days
Pay Monthly
$47 /month
Trial FREE for 7 days
And when you join the membership, you also get access to these exclusive bonuses…
BONUS 1
FitNest 12 Week Return to Running Program
Designed for Mamas who want to get back into road running or other higher-intensity workouts after giving birth. This 12 week plan helps you step-by-step prepare your body for increased activity in a safe, science-proven, and sustainable way.
- Tests to check if your body is ready to hit the pavements
- 2 workouts per week for 12 weeks
- Stretches to help you prepare
- Physio-designed running plan
… All yours when you sign up for the membership!
It is recommended you don’t commence this program until you are at least 12 weeks postnatal, but in the meantime, you can dive into our extensive range of other postnatal workouts perfect for your stage of postpartum.
BONUS 2
30 Day Pelvic Floor Challenge
You can choose to easily unlock this 30 day pelvic floor challenge:
- Receive daily short pelvic floor videos to your inbox
- Progressively strengthen your pelvic floor muscles
- Suitable for pregnancy or postpartum
Hear What Our Mums Are Saying
Kat | 1 year postnatal, mama of 3
As someone who is 12 months postnatal I found the classes still challenging and a great balance between strength and core. I loved that the exercises could be tailored to my current level of ability and goals.
Kaleigh | First time mum
Such a supportive community. A great source of information and a safe space to ask even the silly questions. Thank you!
Kate | Mother of 2
It’s great to be able to do the workouts from home with little ones around, and to know that you have a specialised physio designing and running the workouts who knows what is safe and what our bodies need and are going through in these unique phases of motherhood!
Pam | 6 months postnatal, first bubba
Thanks again for the support you provided throughout my pregnancy and beyond. Your kindness and compassion was incredible and fitnestmama made the transition into motherhood a lot more bearable. You are doing great things for all the mamas, so thanks again!
7 Day Free Trial
Join the membership today, and start your 7 day FREE trial! You will have a whole week to try workouts, watch a few classes, and decide to stay. If you want to end your subscription within that 7 days you can do so, no questions asked!
FAQs
Is postpartum pilates online safe after birth?
Yes! Postpartum Pilates online can be safe and very beneficial after birth when it’s designed and guided by a qualified women’s health physiotherapist.
Your body goes through significant changes during pregnancy and birth, particularly through the pelvic floor and abdominals. The right postpartum pilates program focuses on gentle, progressive movement that supports healing, restores strength, and helps you reconnect with your body - rather than pushing you too hard, too soon.
FitNest Mama’s postpartum pilates online program is designed to support both vaginal and caesarean birth recovery. Workouts are low-impact, recovery-focused, and progress gradually as your body heals. You’ll also be guided on how to modify movements based on your stage of recovery, symptoms, and energy levels.
Every recovery journey is different. If you’re unsure where to start or have concerns such as pain, incontinence, prolapse or a more complex birth recovery, we always recommend an individual assessment with your local women’s health physiotherapist alongside online exercise.
Can I get direct access to Kath?
Yes! Access to ongoing expert advice that you can trust is one of the most beneficial components of the membership.
You’ll see me regularly in our private Facebook community. You can join me as I host monthly Q&As and regular live Facebook discussion with guest speakers.
Does this membership work if I have pain, incontinence or prolapse?
There are workouts available with modifications provided for if you have pain, incontinence or prolapse.
In addition, Physio Kath often holds regular Q&As to discuss self-management options for these common issues postpartum.
You can ask any questions you need and get support from Kath, via the private Facebook Group. Kath is here to support you to have a wonderful pregnancy, childbirth & after-birth recovery.
I'm worried I wont stay motivated by joining an online workout program.
We get it, a home-based workout app isn't for everyone, and does take some degree of self-motivation and commitment.
To support you, Physio Kath checks into the group a few times a week to see how everyone is going, and ask if there are any questions.
Some members have joined with a friend and participated in the workouts together.
And there is also a calendar/schedular tool in the app to help you with pre-planning your workouts.
And finally, if you are not sure if it's for you, you can trial free 7 days to see if it works for you.
How do I access the content? Can I use my phone?
You can access all modules and workouts via your computer, tablet or phone, and you’ll receive instructions on downloading the mobile app. It’s easy to use, and you can take FitNest Mama wherever you go! Think of your membership as your personal pregnancy and postnatal Netflix!
I'm only 4 weeks postnatal, can I start FitNest yet?
Absolutely. There are some really gentle core connect exercises for you to do in those first 6 weeks after birth (provided you haven’t had any medical complications), and then once you've had your postnatal medical check, which is usually around 6 weeks, you can commence the regular postnatal classes, which include foundation workouts for early postpartum.
In addition, there are a whole heap of resources to help with your after birth recovery from 0-6 weeks, including info to help support your abdominal separation (diastasis rectus abdominis), your pelvic floor and boosting your after birth recovery.
What sort of workouts are included?
There are a range of workouts to suit all stages of motherhood.
Choose from pilates, yoga, HIIT, express, strength, stretch & release, mums & bubs, depending on how you are feeling. No special equipment is required.
All workouts are easily accessible via the FitNest Mama App and can be streamed to your TV and all devices.
I'm years after birth, but planning a future pregnancy, is FitNest still helpful?
Absolutely! FitNest can support you years after birth to help you feel strong, confident and fit, as well as preparing you for future pregnancies.
