Pre and Post Natal Exercise

Sydney's Northern Beaches, Chatswood and surrounds

Pre natal exercise by jess Neill

Pre Natal Training

Exercise with confidence throughout your pregnancy, with specialised pre-natal exercise. I will tailor sessions to your level and provide pregnancy-safe exercises to complete on your own. A strong body has been shown to assist in a faster labour, and safer delivery. I will help create the best outcome for you and your baby. 

You can begin pre-natal training at any stage during a normal pregnancy. I know pregnancy can be unpredictable, so there is no minimum term for pre-natal training.

Post-natal fitness

Post Natal Training

As a Mum of two, I know how strange and unfamiliar your body feels after giving birth. It’s important to re-introduce post-partum exercise with care. I specialise in pelvic floor and deep core strengthening, so I can help you in your journey back from pregnancy.

You can usually begin post-natal training after your 6-week check up (in most cases you will need to provide clearance to train from your health practitioner).

packages

pre-natal

Pregnant lady sitting down and smiling while holding her belly

45 minute Pregnancy consultation and assessment

We will spend time talking about your goals for pregnancy, labour plans and beyond, and what you're hoping to get out of training. We will discuss your pregnancy, any previous or current exercise, and your relevant medical history. I will assess your movement patterns in order to program correctly.

$150

Pregnant belly close up holding blue dumbbells

45 minute pre-natal sessions

Exercise safely in the comfort of your own home with sessions specific to your pregnancy. You'll also get additional pre natal exercises you can complete at home outside our sessions. Choose from 1, 2 or 3 weekly sessions.

Starting from $90

Pregnant lady on a ball rubbing her back as though in pain

30 minute pre-natal sessions

These shorter duration sessions are perfect for women with pregnancy aches and pains (or perhaps a toddler to chase!), who still want to keep active. Train in the comfort of your own home, with additional pre-natal exercises you can choose to complete outside our sessions. Choose from 2 or 3 weekly sessions.

Starting from $110 (minimum 2 sessions)

Post Natal

Smiling mum performing a hip thrust with her baby on her hips

Restore Your Core- 6 Weeks

Complete post-natal care. In 6 weeks, we will rebuild your pelvic floor, deep core and postural muscles, in a restorative environment. You can choose from 1 or 2 x 45 minute sessions weekly, in the comfort of your home. After your 6 week program, you'll be ready to progress to more intensive training, with the "Build" program.

Starting from $999

Mum and baby lunging and smiling

Build your strength- 8 weeks

The second phase of your prenatal journey. This 8 weeks will introduce more intensive compound exercises. We will continue with more advanced breathing, pelvic floor and core strengthening work. You can choose from 1 or 2 x 45minute sessions weekly, still in the comfort of home. The combined 13 weeks "Restore" and "Build" programs will have you ready to progress to standard personal training, and feeling like your old self again.

Starting from $1,299

more information about pre and post natal exercise

Training through pregnancy

As a Mum of two, I’ve been through it all, and I know exactly how you’re feeling. The sore back, sleepless nights,  maybe even running around after a toddler! While it may be the farthest thing from your mind, exercise throughout pregnancy is not only safe under the right guidance, but highly recommended. Regular training under qualified care, can help minimise discomforts like lower back and pelvic irritation.  It has also been suggested that having the strength to remain upright and active during your labour, can greatly reduce the need for birthing interventions, and can even speed up the whole process! Not only that, staying active and strong means less recovery time after your baby is born; so you spend less time in hospital, and have more energy to enjoy your new bubba.

Let me help you exercise through your pregnancy and beyond, with complete peace of mind.

Pregnant lady on a ball rubbing her back as though in pain
Smiling mum performing a hip thrust with her baby on her hips

core training after pregnancy

As a Mum of two, I know just how frustrating it can be to feel like you’re starting from square one after having a baby. If you’re feeling overwhelmed, frustrated or confused about what you can (and can’t) do after birth, I’m here to help you.

With the approval of your Doctor, you can slowly begin to re-introduce strengthening exercise as early as 6 weeks post-birth. But even if you’re a not-so-new Mumma, it’s important to gently restore core and pelvic floor strength, before jumping into anything high intensity (even if you had a C-Section).

I will spend the initial 6 weeks of training with you, teaching you to gently activate and restore your deep core muscles, while also building posture and hip strength. We then transition seamlessly into 8 weeks of more intensive post natal strength building for your whole body- especially the thighs, glutes, arms and tummy. After your 14 week post-natal foundational strength is built, you’re ready to move onto standard Personal Training!

0422 241 606

Pregnancy, post-natal exercise and healthy recipes- what's on the blog this month

A woman sitting down and holding her hands over her lower belly, with a red tone around it indicating pain

Your period and training

Ever wondered why some days you feel like superwoman, and then the very next week you can only think about carbs and Netflix?
Learn about how your period can affect your mood, sex drive, strength and energy levels (and how to plan around them).

Read More »