Mum and Baby Postnatal Workouts

Safe physio-led online exercise program for early postpartum recovery

Mum and Baby Postnatal Workouts Overview

Mum and Baby workouts are a safe and flexible way to rebuild your strength, reconnect with your body, and bond with your baby after birth - all from the comfort of home. Created by women’s health physiotherapists and postnatal exercise experts, the Empowered Motherhood Program helps you move safely at every stage of recovery.

We understand how hard it can be to get out of the house in those early months, or even to find a moment to yourself. That’s why these sessions are designed to fit into your real life - so you can move, strengthen, and connect without pressure or guilt. Whether your baby is on the mat, in your arms, or snuggled in the carrier, these workouts support both your recovery and your baby’s development.

Quick Facts & Key Points

Designed for real motherhood: Safe, short, flexible sessions that can be done while your baby is awake, feeding, or resting beside you.
Supports maternal mental health: Movement and baby connection release oxytocin and endorphins; easing stress, anxiety, and overwhelm.
Encourages baby’s development: Gentle movement, eye contact, and sensory play stimulate your baby’s motor skills, coordination, and emotional regulation.
Evidence-based: All workouts are physiotherapist-designed and tailored for your stage of recovery.
Connection first: Every class helps you strengthen your body and your bond with your baby.

How Mum and Baby Workouts Benefit Both Mother and Baby

What is the EMP approach to early postpartum exercise?

In the EMP Mum and Baby Workouts, both mothers and babies benefit through gentle, supportive exercises that promote strength, recovery, and connection. These sessions help mums regain core stability and energy while encouraging their babies’ growth, coordination, and bonding making fitness a shared, joyful experience.

Building Connection in the Chaos

The early months can feel all-consuming; feeding, settling, trying to rest, and somehow remembering to eat. Finding time for yourself can feel impossible. Mum and Baby workouts create space to move, connect, and breathe together. Gentle touch, voice, and movement stimulate oxytocin, helping both you and your baby feel calm and connected.

Studies show that mothers who engage in interactive physical activity with their infants report stronger attachment, greater self-efficacy, and lower anxiety (Field, 2010; Bell et al., 2020). For your baby, these moments create emotional security, rhythm regulation, and familiarity with your voice and touch.

pregnancy pelvic girdle pain safe exercise

Building Connection in the Chaos

Supporting Baby's Development

Movement is one of the first ways your baby learns about the world. Gentle rocking, rolling, and tummy-time transitions stimulate the vestibular system (balance) and proprioception (body awareness).

Research highlights that infants who experience frequent interactive movement develop earlier control of head, trunk, and limb coordination (Adolph & Franchak, 2017).

Every time you sway, lift, or change position, your baby’s brain maps new patterns of stability and coordination - essential for milestones like rolling, sitting, and crawling.

Storing Strength and Confidence for You

Our classes rebuild the foundations of your body, core, pelvic floor, and posture, using gentle, progressive loading and breath-based activation.

But just as importantly, movement helps you feel good again. Regular physical activity in the postnatal months is linked with improved sleep quality, lower fatigue, reduced depressive symptoms, and better stress resilience (Daley et al., 2019).

When you move with your baby, you’re not only strengthening your body, you’re strengthening your connection, confidence, and calm.

What is the EMP approach to early postpartum?

In the Empowered Motherhood Program, we recognise that postpartum recovery isn’t linear. Some days you’ll feel strong; other days simply getting dressed is a win. Our physiotherapist-led approach respects your body’s healing timeline, emotional needs, and the unpredictable rhythm of new motherhood.

We focus on:

Reconnection before intensity: Breath, alignment, and gentle activation of the core and pelvic floor.
Inclusion of baby: Movements that naturally integrate your baby’s presence and developmental play.
Progressive recovery: Structured stages (0–6 weeks, 6–12 weeks, 3–6 months, etc.) with safe progression.
Holistic support: Addressing posture, strength, mobility, and emotional wellbeing.
Evidence-based safety: Following the latest RANZCOG and APA guidelines on postnatal return to exercise.

We focus on:

Reconnection before intensity: Breath, alignment, and gentle activation of the core and pelvic floor.
Inclusion of baby: Movements that naturally integrate your baby’s presence and developmental play.
Progressive recovery: Structured stages (0–6 weeks, 6–12 weeks, 3–6 months, etc.) with safe progression.
Holistic support: Addressing posture, strength, mobility, and emotional wellbeing.
Evidence-based safety: Following the latest RANZCOG and APA guidelines on postnatal return to exercise.

The EMP is an amazing program that I can't recommend highly enough. The wealth of information, the varied and specialized workouts- thank you so much.”

— Verity

I want to thank you for everything you are doing. I feel stronger and more supported which ultimately helps me to feel less fearful and more confident about what I need to do to support our growing baby and my body as well.”

— Brittany

The Empowered Motherhood Program Difference

Physio-Led Exercise

Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.

Specialised Programs

Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation and more.

Personalised Support

We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.

Expert Education

Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.

Over 400 Workouts

Stay motivated with over 400 specialised strength, cardio, pilates and yoga workouts from first trimester to advanced postpartum.

Join our community of mothers

Plus you'll get access to our community of strong, intelligent and empowered mothers.

All Your Questions, Answered:

When can I start Mum and Baby workouts?

Can I do these workouts if I had a C-section?

Are these classes safe for my pelvic floor?

What equipment do I need?

How often should I do these workouts?

Feel confident at every stage - from early pregnancy to postnatal recovery.

Feel strong and move safely through each trimester with our physio-led week by week program. Pregnancy safe workouts combined with expert education and real life support.

Pregnancy Program

Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support.

Birth Preparation

Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program.

Postnatal Program

We created the Empowered Motherhood Program with a simple mission:

To ensure that all mothers have access to expert-led exercise and education.

Start Your 7 Day Free Trial

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.

Mum and Baby Postnatal Workouts