Exercise Program for Pregnancy

Stay fit, active and prepare for a healthy childbirth, all from the comfort of your own home with online workouts + education and support.

STAY FIT DURING PREGNANCY

Pregnancy-specific workout programs led by an expert perinatal physiotherapist.

Join Live and On-Demand pregnancy-safe workout programs from your smart device, laptop or TV. Stay fit & healthy, support healthy childbirth and prepare for optimal postnatal recovery without the hassle of leaving your home.
Kath instructing a pregnant mum and postnatal mum through a pilates workout

Feel confident & make informed decisions

Suffering from information overload? Worrying about what your body is going to go through during pregnancy, birth & beyond? We show you exactly how to look after your body and stay fit during pregnancy - even with pelvic girdle pain - and we do it without compromising your bub’s safety.

Protection against pregnancy injuries

Whether you’re a first time mum, or a 2nd time mum who doesn’t want to make the same mistakes - Our online resources and workouts help safeguard against core muscle injuries, incontinence after childbirth, reduce the chance of prolapse and help prevent other pregnancy injuries.
pregnancy exercise

Pregnancy safe workout plans

All pregnancy workouts have been created by a professional perinatal physiotherapist, to give you peace of mind you’re exercising safely for you and your bub.

FEATURES

What's included in your membership?

With practical online education, exercise programs for pregnancy & postnatal women, expert mentorship, and a supportive community, you’ll have all the essentials for a healthy pregnancy — without the guesswork!
Kath from Fitnest Mama sitting on couch with pregnant mum and postnatal mum smiling

Weekly Live & On-Demand Pilates Classes

Our at-home exercise programs & live Zoom pilates classes have been carefully designed with pregnant & postnatal mama's needs in mind.

Ongoing Mentorship from Maternity Health Experts

Gain access to our ongoing mentorship with maternity health experts and live support sessions from any device, anywhere.

FitNest Mama Community

Feel supported with our Facebook community of like-minded mamas & mamas-to-be. Just because you’re the one birthing a bub, doesn’t mean you have to go at it alone!

Relevant modules for each stage of pregnancy & motherhood

We have relevant, in-depth modules that walk you through each stage of
your pregnancy & post-partum journey. You’ll never again feel unsure, overwhelmed or lost for answers!
Pregnancy exercise support program screenshots

OUR TESTIMONIALS

Hear what our mums are saying about us

Listen to the pregnancy success stories of other mums who we have helped to prepare their bodies for pregnancy, childbirth & recover afterwards with our online exercise programs.

ADDITIONAL FEATURES

Weekly Live Zoom Pilates Classes

Created by a perinatal physiotherapist, our at-home exercise program for pregnancy & live-streamed pilates classes are designed with pregnant & postnatal mama’s needs in mind. Each week there are live Zoom low-impact, pregnancy and pelvic girdle pain friendly pilates workouts. Ranging from short express workouts to longer workouts there is something for you.  So you stay motivated, accountable and keep showing up every session.

  • 24/7 On-Demand Access to a library of past classes
  • 2x Weekly live-streamed pilates classes
Sign Up
Pregnant mum and postnatal mum doing online pilates workout from home

ADDITIONAL FEATURES

Ongoing Mentorship

Every new stage of pregnancy and postnatal recovery brings with it different challenges. Your membership gets you ongoing mentorship to coach you through all the different obstacles you face during your new-mama journey. Stay confident, relaxed and make the best possible decisions at every turn.

  • Monthly live Q&A’s
  • Pregnancy workout plans
  • Monthly Facebook live with experts*
  • Childbirth preparation

*During your Monthly Facebook Live sessions, you’ll be able to get personal questions answered live by Physio Kath and other holistic and maternal health experts. Past experts include Hypnobirthing & Calmbirthing Consultants, Midwives and Childbirth Educators & more.

Sign Up
Kath holding a pelvic model for pregnancy advice

ADDITIONAL FEATURES

Like-Minded Community

Nothing beats feeling connected, reassured and hearing like-minded mamas cheer you on. That’s why your FitNest Mama Membership includes access to our private Facebook group. You’ll be encouraged to ask questions, talk through challenges, and tap into the wisdom of women who have been there before. Enjoy this like-minded community of women to help support you through your pregnancy journey.

  • Access to our private Facebook group
  • Connect with other pregnant and new mums
Sign Up
Kath sitting on couch in activewear with pregnant mum and postnatal mum

OUR MODULES

FitNest Strength Return System Modules

MODULE 1: Guide to Pelvic Health

Foundations of a successful pregnancy and post-birth recovery start here. ‘Core’ is a term that’s thrown around all the time…but do you really know what it means and how to take care of it? Let’s create the foundations for a successful pregnancy and post-birth recovery. This module will reveal:

  1. The impact pregnancy and postpartum has on your core – it’s not just about your 6 pack!
  2. Why your pelvic floor function is essential to a smooth recovery (and helpful with lifelong happiness!)
  3. How to exercise your deep abdominal muscles, without causing damage
  4. How to reduce the chance of low back pain. Reduce those pregnancy aches!
  5. How to improve abdominal control so you can regain muscle strength and tone sooner after pregnancy and delivery.

MODULE 2: Pregnancy Preparation & Support

Hats off to you, you’re growing a human! Let’s talk about all the changes pregnancy brings with it and how to exercise safely. Just some of the things covered in this module include:

  1. Abdominal Muscle Separation (DRAM) and its impact on recovery
  2. How to manage DRAM to help prevent it getting worse.
  3. Why pregnancy affects your pelvic floor function
  4. Effective ways to reduce the chance of leaking and prolapse issues
  5. Simple and powerful exercises, 100% designed for pregnancy (no more second-guessing!)

MODULE 3: Childbirth Preparation

It’s showtime! Informed by birth, midwifery, hypnobirthing and medical experts, let’s talk about bringing bubs into the world! Inside this module, you’ll discover:

  1. The importance of preparing for birth mentally and physically
  2. Birthing positions for the most comfortable delivery
  3. Perineal massage – what it is, why you might want to learn more, and how to do it.
  4. Why caesarean births call for different recovery methods to vaginal births.
  5. TENS machines for pain relief during labour, and how to use it for best results
  6. Hypnobirthing, Calmbirthing and its benefits (for both vaginal and caesarean births)

MODULE 4: After Birth Recovery (Vaginal & Caesarean Births)

Know that you need to rest, heal and recover but don’t know where to start?  This module is a no-holds-barred conversation about postnatal  recovery and the strange and sometimes painful recovery sensations you may experience.  Part A: Vaginal Recovery Part B: Caesarean Recovery  By the end of this module, you’ll know:

  1. What to look for when caring for your abdominal muscles and core (especially after a C-section)
  2. Why the perineum (vaginal area) and pelvic floor is vital to short-term and long-term recovery
  3. How to get out bed safely after having your baby
  4. Tips for having that first poo after birth
  5. How to ease into rehabilitative exercise postpartum, slowly, gently and safely

MODULE 5: Beyond (12+ Weeks) Support & Recovery

You’re making your way through the hazy days of new mama life. It’s time to rehabilitate your body and begin doing more of what you love.  In this module, we’ll cover:

  1. How to build your strength and functional fitness without putting your body at risk with inappropriate exercise routines
  2. Why residual abdominal separation occurs and how to manage it
  3. Learn how to improve your pelvic floor function to minimise the chance of leaking and prolapse
  4. Sex after childbirth
  5. How to return to high impact exercise & running, the right way, including a 12 week Return to Running Program

YOUR MEMBERSHIP

Invest in a membership package that suits you

Pay a small monthly subscription fee, or save money with a one-off payment for 6 months access. Both payment options unlock full access to all prenatal and postnatal workout programs.

Join FitNest Mama

The premium maternity workout program

  • Weekly Live Pilates classes
  • Library of On-demand Workouts
  • Module 1: Guide to Pelvic Health
  • Module 2: Pregnancy Preparation and Support
  • Module 3: Childbirth Preparation
  • Module 4: After-Birth Recovery
  • Module 5: Beyond (12+ weeks) Support & Recovery
  • Live Q&As
  • Guest speakers
  • Support from Kath
  • Facebook community

Best Value

Pay 6 Monthly

$149 /6 months

$5.75 /week

Save $85 when paying 6 monthly

Pay monthly

$39 /month

$9 /week

Unsubscribe at any time

FAQs

Is FitNest Mama Right For Me?

Is FitNest Mama safe during pregnancy or soon after birth?

FitNest Mama is created by a qualified and practicing physiotherapist – not a general personal trainer. Kath has worked with women of all life stages and abilities, and provides different levels and modifications to help you safely look after your body during your phase of motherhood.

What’s more, FitNest Mama provides holistic care – it’s more than workouts and information. It has input from dieticians, midwives, respected hypnobirthing experts, and more.

If you're very early after birth 0-6 weeks, FitNest helps to provide support and advice to help you rest and recover. Then once you've had medical clearance and you feel like your body is ready for it, you can commence our postnatal workouts.

What happens if I have pelvic girdle and/or lower back pain?

FitNest Mama has a selection of gentle workouts that has been created for mamas with an achey pelvis or back. In addition, all workouts are created by a perinatal physiotherapist , and modifications are always provided for those in discomfort.

Of course, you should never put up with pain and it is always recommended you consult your healthcare provider if you have any concerns. But in addition, there are pelvic-pain friendly workouts and resources to help you with self-management strategies for your pain - including spikey ball massage, tips for sleeping, stretches and more. FitNest will perfectly compliment any hands-on/face to face treatment you may require.

I'm nearly at the end of my pregnancy, is FitNest still useful?

Absolutely! If you’re at any stage of pregnancy or postpartum, the answer is yes!

Even if you're 36 weeks pregnant, there is heaps of information to help you have an empowered and confident childbirth experience and postnatal recovery.

FitNest has been designed to help you with whichever stage of pregnancy, childbirth or after birth recovery you require, right through from pregnancy to getting back into running.

In addition to a Pregnancy Module, there is also a Childbirth & After-birth Recovery Module. With safe, effective exercises to do in those early days postpartum, and advice to help your abdominal & pelvic floor muscles recover, there is so much to dive into to help you to have a confident childbirth and amazing postnatal recovery.

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 live & on-demand classes. 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), and your first poo!

Do I need to be fit before I join?

FitNest isn’t about being “fit”, it is about feeling great, and moving in a way that is going to help your body rejuvenate and restore, so that you can get the most out of your stage of motherhood. FitNest has been created by a physio and caters for different levels of strength and fitness. FitNest not only offers Live Pilates Classes, but also a large library of on-demand (24/7) workouts, along with modifications for different levels of ability. FitNest Mama’s learnings are self-paced for every stage of your pregnancy and postnatal journey. This means you don’t need to have a certain level of fitness or experience.

And If you’re not exercising, now’s the best time to change that!

Because you receive support from a physio for women, you can ask questions in real-time, and you will have help to feel clear and confident about getting maximum results from your membership.

Does this membership work if I have issues with pelvic pain, Incontinence or prolapse?

All our members have access to a Pelvic Health Checklist, which is a guide to help you know if you would also benefit from seeing a pelvic floor physio for 1:1 assessment & treatment. Of course, if you ever have any concerns, you are best to have them checked out by your trusted healthcare provider.

This membership complements any additional treatment being received. In addition to pelvic pain and pelvic floor friendly workouts with modifications available, learning modules, guest expert speakers and regular ongoing support, this membership also has a lovely private community of other mamas living the same experience.

You can ask any questions you need, and have the support from Kath, via the private Facebook Group. Kath is here to support you to have a wonderful pregnancy, childbirth & after-birth recovery.

What's Included?

Is this an online course, a community, or a exercise program for pregnancy?

It’s all of the above! That’s what makes a FitNest Mama Membership so unique, effective and amazing value! FitNest Mama Membership combines:

FitNest Strength Return System:
Online education modules to help you exercise, prepare for, and recover from birth. Modules include short, sharp and easy-to-follow video tutorials created by a practising physiotherapist.

Weekly live workouts AND a library of on-demand workouts
There are 2x weekly live-streamed pregnancy & postnatal pilates classes, in addition to a library of physio-based exercises (including modifications) suitable for every stage of pregnancy and the postpartum period. All are in video format, with no special equipment required, so you can follow along as Kath demonstrates each one.

All workouts are available via an app, so you can access where and when you want - whether or not it’s a quick session after work, when your bubba is asleep, or while your toddler is playing next to you.

Group coaching and mentorship
Things change fast in the perinatal period! You can ask Kath questions on the fly via our private Facebook group, or tune into the monthly live Q&As, to help feel more confident throughout your motherhood journey.

Plus, get front row seats to interviews with experts on maternal, holistic and mental health fields.

Community + connection
Every mama needs a village! Make friends and tap into the real talk, reassurance and wisdom of women who share your experiences in this private Facebook community.

How long can I access the modules, workouts and Facebook community?

You can access all the benefits of the membership for the selected duration of your membership. During this time you can revisit all information, workouts and Q&As as often as you like.

What sort of workouts are included in the exercise program?

There are weekly live pregnancy & postnatal pilates classes, in addition to a library of physio-based exercises (including modifications) suitable for every stage of pregnancy and the postpartum period.

There are short 15 minute express workouts if you're feeling short on time. There are gentle pelvic pain friendly workouts if you're achey and sore. And then there are longer-format pilates workouts.

All are in video format, with no special equipment required, so you can follow along as Kath demonstrates each one.

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, plus you can join me as I host monthly Q&As and regular live Facebook discussion with guest speakers.

I'm busy! Will I still get value out of the membership?

When you’re growing a human or deep in the newborn bubble, time is in short supply.

That’s why FitNest Mama Memberships are self-paced. Visit course modules, workouts and our community as you need to without worrying about a timed completion schedule.

Online education modules are short and sharp video tutorials (3-4 per module, average length of 10 minutes). You’ll have the detail you need without any of the fluff you don’t.

Looking for answers to pregnancy and postnatal questions online creates confusion. We’ll help you avoid that and reclaim those wasted hours.

Plus, we have a range of workouts from express 10 minutes to longer format 45 mins. So if you’re short on time, you can squeeze in a 10 minute class to help you feel refreshed and rejuvenated.

How do I access the content? Can I use my phone?

You'll have access to our Member Hub as soon as you join. Here you’ll find your video lessons, downloadable resources, checklists, and workouts.

Dip into these at any time - think of it like your personal pregnancy and postnatal Netflix!

You’ll also receive an invitation to join our private Facebook community where you can make new friends, ask questions, and attend live Q&As with Kath and monthly guest speakers.

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!

What is in the 12 FitNest Return to Running Program?

As part of the FitNest Mama Membership you have access to a 12 week postnatal return to running program. This includes tests to check if your body is ready to hit the pavements, a 12 week running guide, and access to workouts that are designed to help take you to that next level. Even if you don't want to actually return to running, this program is designed to help you boost your postnatal rehab up a notch.

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 large range of other postnatal workouts perfect for your stage of postpartum.

FitNest Strength Return System:

Online education modules to help you exercise, prepare for, and recover from birth. Modules include short, sharp and easy-to-follow video tutorials created by a practising physiotherapist.

What if I can't attend live Q&A's or guest speaker events?

You won’t miss a thing! All Q&As and videos are saved for you to watch when it suits you, so don't worry if you can't join us at their scheduled time.

Weekly live workouts AND a library of on-demand workouts

There are 2x weekly live-streamed pregnancy & postnatal pilates classes, in addition to a library of physio-based exercises (including modifications) suitable for every stage of pregnancy and the postpartum period. All are in video format, with no special equipment required, so you can follow along as Kath demonstrates each one.
All workouts are available via an app, so you can access where and when you want - whether or not it’s a quick session after work, when your bubba is asleep, or while your toddler is playing next to you.

Group coaching and mentorship

Things change fast in the perinatal period! You can ask Kath questions on the fly via our private Facebook group, or tune into the monthly live Q&As, to help feel more confident throughout your motherhood journey.

Plus, get front row seats to interviews with experts on maternal, holistic and mental health fields.

Community + connection

Every mama needs a village! Make friends and tap into the real talk, reassurance and wisdom of women who share your experiences in this private Facebook community.

Sign Up

What if I want to end my membership?

If you are within a 7 day free trial, simply log into your member hub and cancel before the trial ends, or email support@fitnestmama.com.

If you’re a monthly member, simply log into your member hub and cancel any time. You’ll only be charged for the remainder of the month you’re in. (Refunds can’t be given for days remaining in that month.)

6-monthly members will receive 2 x renewal email reminders near the end of their membership advising of automatic renewal payment occurring soon. If you don’t want to continue your membership, just simply hit reply to the email and let us know, or log into the member hub where you can cancel at any time.