Our postpartum fitness plans help women restore their pelvic floor and core, feel strong and confident, and reach their fitness goals after having a baby.

postpartum fitness plans


Giving birth is a big deal.  No matter if you’ve had a vaginal birth or a caesarean birth, the impact of birth on our body is BIG.

Feeling weak, diastasis recti, achey and sore, pelvic floor concerns… postnatal fitness and rehabilitation is important to help you feel strong and confident again after having a baby.

Our program does more than get you fit after birth.  You also get the physio support and resources you need to safely take your postnatal fitness to the next level.

No more driving, no more wasted $$ spent with un-used gyms. Kickstart your postnatal fitness with convenient, quality workouts you can do from the comfort of your home.

  • Regain strength and fitness postpartum
  • Physio-created postnatal fitness workouts
  • Postnatal rehab
  • Post vaginal and caesarean birth
Sign Up

What’s included in the App?

What's included in the App?

0-6 week postpartum exercise plan

Physio-created gentle core connect and functional exercises suitable from 0-6 weeks onwards (*provided no medical complications).

Suitable post vaginal and caesarean births.

Includes resources to help support and boost optimal recovery post birth.

6-12 week postpartum exercise plan

Progress through physio created workouts to help restore your core foundations and safely re-gain your strength post birth.


Diastasis Recti (Abdominal Muscle Separation) Recovery Program

Includes a step-by-step diastasis rectus abdominis muscle (DRAM) /abdominal muscle separation restore and recovery program.



Pelvic floor and core restore exercises

Step-by-step pelvic floor and core recovery exercises.

Fitness workouts infused with pelvic floor and core for optimal recovery.

Includes a bonus 30 day pelvic floor challenge and pelvic floor workouts.


Physio Support

Niggles? Aches and pains? Concerned about your pelvic floor recovery?

Get all your questions answered with weekly Q&As with Physio Kath, plus the library of resources available inside the app.



Invest in a membership package that suits you

Pay a small monthly subscription fee, or save $$$ with a 12 monthly signup.

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)

Best Value

Pay 6 Monthly

$147 /6 mths


Trial FREE for 7 days

Pay Monthly

$47 /month

Unsubscribe at any time
Trial FREE for 7 days

Mums with new babies

What are the benefits of FitNest Mama postnatal fitness program?

  • Feel confident knowing you are taking steps to have a strong post-birth recovery.

  • Prevent, overcome and/or understand debilitating pelvic floor issues arising from birth.

  • Stay motivated with convenient at-home workouts. Perfect for whilst your toddler runs around, your baby kicks next to you, or at the end of a long day.

  • Recover from birth faster and easier.

  • Vaginal birth or Caesarean birth – get the support you need.

  • Take your postnatal fitness and recovery to the next level with physio support.


Sign Up


Frequently Asked Questions

How long should you wait to start exercising after birth?

It is recommended to seek medical approval prior to returning to general workouts and exercise post birth.

With walking, it is recommended to build up gradually post birth. Starting at 5 minutes in the first week, and building it up slowly over the following 6 weeks.

Inside FitNest, there are some safe 0-6 week gentle 'core connect' exercises that are very functional and safe post birth (provided there are no medical complications), and then once medical approval has occurred, the 6+ week workouts can be commenced.

What stage of postpartum is this app good for?

This app is perfect if you're pre-pregnancy, pregnant, newly postpartum or even years down the track.

The app has everything you need to help you feel amazing in your body at each stage of your motherhood journey.

Does this app only include workouts and fitness?

This app has everything you need to care for your body during and after pregnancy, and is a lot more than just workouts.

Alongside a huge range of 24/7 pre+postnatal workouts, this app also includes holistic support including childbirth preparation information, recovery resources, Q&As with baby sleep consultants, lactation consultants and dietitians.

And in addition, you've got weekly support available with Physio Kath, a pre+postnatal physio, pilates instructor and mum of 3. Think of the app like a physio in your pocket!

I want to get back into running after birth, can this app help me?


This app is perfect if you're pregnant, newly postpartum, or years down the track.

It has everything you need to safely recover post birth, and return to high impact exercise.

This app includes a 12 week return to running program, which includes 2 x weekly physio workouts plus a weekly running plan, all designed to help you safely and successfully return to running postpartum.

I have diastasis recti, can this app help me?

This app has workouts safe for diastasis recti, and also includes a Diastasis Recti Recovery Program, with step-by-step exercises to help you re-engage and restore your core.

I'm busy! Will I still get value out of this app?

We know how busy life is, especially once you're pregnant and have a bubs.

This app has short workouts just 10 minutes long that you can squeeze in at the end of a long day, or with your bubs lying next to you.

No more driving to/from gyms and spending $$ on pilates clinics you can't find the time to attend.

Even completing two short 10 minute workouts each week will help you feel SO much stronger and energised in your body.

How can I access the app?

Once you sign up, you will immediately get details for how to simply download the app.

If you have any questions along the way, our friendly customer service team are here to support you every step of the way.

What happens if I don't want to continue past the 7 day free trial?

You have 7 days to check out the app for free. If you would like to cancel, simply do so via the member hub on your desktop prior to the trial ending.

Can I also access all the postnatal workouts via the app?

Yes, upon signing up you get instant access to the whole app, including cardio, strength, pilates, yoga, core restore, postnatal recovery workouts and the 12 week return to running program.

Hear What Our Mums Are Saying

Image of pregnant woman

Emily | Pregnant, first baby

I just wanted to thank you so much for your wonderful online live sessions, I’ve been searching for the right kind of info sessions and yours are the most helpful.

Lisa | New Mum

We had such an amazing birth experience… I also used the positions you taught in the preparing for birth workshop. Thanks so much for all your guidance and support Kath. I’m looking forward to getting stuck in to the postpartum workouts soon.

Kaleigh first time mum

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!

Jessica | 2 Months Postnatal, 2nd Bubba

Such an amazing resource you have created. I went into third trimester, labour and fourth trimester with way more feelings of control and confidence than I had last time

Jodie pregnant with first bubba

Jodie | 6 Months Postnatal, First Bubba

Thanks so much Kath & FitNest, you’ve honestly helped me feel so much more prepared and confident about my first pregnancy and birth! xx