Strong Mama Online Exercise Programs
Pregnancy and Postnatal
Achieve your desired birth and postnatal recovery
During pregnancy, your body changes. Your uterus is expanding, your hormones are shifting and your baby bump is growing. Your pelvic floor will weaken, your abdominals will stretch and your ligaments will soften. In the midst of all these transitions, you may feel like everything’s out of your control (Spoiler alert: it’s not!).
Postnatally, you need to rebuild your strength, starting with those muscles that were stretched and weakened, being mindful of any issues you may have sustained.
We know it sounds a bit daunting, but we can help.
Learn how to avoid the movements that exacerbate tension and injury.
Incorporate routines that relieve discomfort, saying goodbye to achy, sleepless nights.
Strengthen key muscles that will help you birth smoothly and transition into postpartum life easily.
What’s included?
Weekly tailored workout videos
Different difficulty levels you can select
Training for your core & pelvic floor
Solutions for common pregnancy aches and pains
Modifications to keep exercising with pelvic girdle pain
Birth prep for any type of birth
Physiotherapist designed education videos for pregnancy and postnatal
Access to women’s physiotherapists
Extra stretch sessions, pelvic girdle pain classes and more!
The only equipment you need is a resistance band. Having a fitball is optional.
So you’ll be all set to follow along at home, work or on the bus (maybe not the bus).
Bub & Me Strong Mama Programs
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Prenatal: The Whole Package $199
Perfect if you’re 10+ Weeks
Tailored, weekly exercise and education classes, for the whole of your pregnancy, guiding you to stay strong through all the changes.
The Best Care.
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Prenatal: The Midway $149
Perfect if you’re 25+ Weeks
Want to join halfway in? No Problems.
This membership gives you access to weekly exercise classes and all our pregnancy educational videos.
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Postnatal: Rebuilding Better $119
20 weeks of Postnatal Goodness!
These postnatal classes will guide you to recover and rebuild safely and effectively after your pregnancy and birth, step by step.
Who say’s you can’t have it all?
Before commencing prenatal exercise, please take a moment to read the precautions and contraindications here.
Why Be A Strong Mama During Your Pregnancy?
Increase your chances of an easier labour and recovery
Reduce the risk of gestational diabetes
Reduce pregnancy aches and pains
Improve your mood and feel good in your body
Reduce your likelihood of incontinence, tearing and prolapse
Improve your pelvic floor & core
Know what to expect every step of the way
With the right guidance, it’s definitely possible to feel strong, capable, and calm throughout your pregnancy.
Why be A Strong Mama Postnatally?
Return to your pre-baby fitness safely (this is key!)
Re-strengthen your pelvic floor and abdominals
Reduce/avoid common postnatal injuries
Reduce abdominal muscle separation
Reduce the likelihood of prolapse and incontinence
Stay educated each step of the way
Access postnatal and caesarean recovery guides
And fit it in from home, around your baby’s schedule!
What people are saying…
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Esther Ferraris
“I’ve been doing the online classes since I was 10 weeks pregnant. I have no lower back or pelvic pain, and the pelvic floor exercises mean I don't have to worry about sneezing. The length of the classes and flexibility to do them when I have the energy has really worked for me, while still giving me a good workout. I'm constantly raving about this to my other pregnant friends. The value for money is just phenomenal!”
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Madeline Beveridge
“I did the prenatal course from about 10 weeks pregnant and I had minimal pain pre-birth (and no joint pain, back pain or pelvic floor issues), despite delivering an 8lb baby and being only 162cm tall. I'm now four weeks post C-Section and I've been able to be very mobile since leaving the hospital. I'm up to walking for 30 mins a day. I have no pelvic floor issues and I feel healthy and strong.”
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Amie Beattie
"I thoroughly enjoyed your antenatal classes, and credit them for keeping me as fit as possible whilst pregnant. Given that I work in a busy and physically demanding job, and that I enjoy an active lifestyle, I felt that your classes kept me healthy and comfortable in the lead up to my delivery"
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Katy Buffinton
“The classes were excellent, the progression development was great after having a baby and the length of classes was good to fit within a nap. The variety of exercises were nice, some old and some new to change things up. I also appreciated only having to use a theraband and sometimes dumbbells and a chair, so not having to purchase special equipment. I want more!!!”
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Sophie Bell
“I wanted to write you a quick note to say that this is everything I wanted from a program with my previous pregnancies and I am so glad I found Bub&Me this time around. The educational videos are priceless and I am already feeling better after a couple of weeks of workouts. I'm recommending your online program to all of my Sydney pregnant friends. Thanks again!”
Meet our founders...
Millie Hofmann and Natalie D’Rozario are Canberra-based physiotherapists, women’s health professionals and mums. Millie and Natalie both found their pregnancy, birth and recovery journeys were not as straight forward as they had expected.
This experience compelled them to dedicate their careers to empowering women through pregnancy and motherhood.
They created Bub & Me Physio in 2014, offering Canberra-based prenatal and postnatal exercise classes. As their passion and expertise grew, they developed entire online pregnancy and postnatal programs, aimed at helping women stay strong, well and injury-free through pregnancy and motherhood.
Got Questions?
Here are the ones we are asked most often:
Are the classes live or can I join at any time?
We wanted to make sure the classes are as accessible as possible. All our classes are recorded so you can join in at any time and pause the video when you need to. This is particularly helpful if that pregnant bladder of yours doesn’t want to hold on any longer or bub needs you.
Are these classes ok for me if I am not fit?
We created our classes with you in mind. All the exercise classes have options to make an exercise easier or harder. So our classes will suit you even if you don’t have a history of exercising.
We know the first step is the hardest and we are here with you.
What do I need to have in order to participate?
Our online exercises are all built with simplicity in mind.
All you’ll need to get started is a resistance band, mat or towel, and your computer, tablet or phone.
For some bonus classes an exercise ball may also be required, however, if you don’t have one, that's okay too!
What if I would like some help?
Easy! We encourage you to get in touch with our expert pelvic floor physiotherapists if you are unsure about anything during the class, are experiencing pain or require modification to an exercise.
Send your questions, feedback and comments to us by emailing hello@bubandme.com.au
Our programs are designed by pelvic floor physiotherapists, and are bursting with all our years of experience as women’s health professionals.
We have you covered! Select the right course below.
Bub & Me Strong Mama Programs
-
Prenatal: The Whole Package $199
Perfect if you’re 10+ Weeks
Tailored, weekly exercise and education classes, for the whole of your pregnancy, guiding you to stay strong through all the changes.
The Best Care.
-
Prenatal: The Midway $149
Perfect if you’re 25+ Weeks
Want to join halfway in? No Problems.
This membership gives you access to weekly exercise classes and all our pregnancy educational videos.
-
Postnatal: Rebuilding Better $119
20 weeks of Postnatal Goodness!
These postnatal classes will guide you to recover and rebuild safely and effectively after your pregnancy and birth, step by step.
Who say’s you can’t have it all?
Before commencing prenatal exercise, please take a moment to read the precautions and contraindications here.
It is our privilege to help you give your baby the best start, and look after yourself in this exciting time. Our expert physiotherapy team is completely focused on bringing you the highest quality support and advice. If you begin the classes and don't feel that they are supporting your health during your pregnancy, email us for an immediate, full refund.
Love, Millie and Natalie xx.
Take the tour.
Still unsure whether our program is right for you? Take a peek inside our online programs so that you’re sure it’s the right fit.
