Online Prenatal and Postnatal Workouts

Physio-led Exercise & Education Programs

Here’s the thing... Every journey is different. But you can make choices that move you towards your desired pregnancy and postnatal recovery.

Explore our Workout Programs

All our programs are designed by pelvic floor physiotherapists and packed with our years of expertise as women’s health professionals.

Our programs offer week-by-week exercise classes to guide you through your pregnancy and back to strength postnatally, as well as containing stretch classes and a tonne of education videos that offer information when you need it. With the right support and knowledge, it is possible to feel strong, capable, and calm throughout this journey.

Join the 1000’s of other mums who have loved Bub & Me programs.

 
 

Tailored Pregnancy and Postnatal Programs

We understand that every pregnancy is unique, and postpartum recovery looks different for every mother. And that’s why we don’t offer a one-size-fits-all approach.

We offer specialised programs and content that can be adjusted to suit your needs, and which have been developed to support you from early pregnancy to delivery and through your post birth recovery.

The only equipment you need is a resistance band (which we make easy by posting it to you!).

Think of us as your own personal team of experts

  • We’re always here to answer any Q’s

  • Tailored prenatal workouts for every week of pregnancy

  • Programs suitable for women with pelvic pain

  • Improve your mood and feel good in your body

  • Birth preparation education

  • Postnatal programs suitable for post vaginal and C-section deliveries

  • Specialised pelvic floor and core strengthening routines

 

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.

    Get Started

  • 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.

    Get Started

  • 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?

    Get Started

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.

We want you to exercise safely during your pregnancy, so please read this page carefully before starting.

 

Meet Millie & Nat…

We’re Millie and Natalie—Canberra-based physiotherapists, women’s health specialists, and mums. Like many, we discovered that our pregnancy, birth, and recovery journeys weren’t as smooth as we had imagined.

That’s what inspired us to focus our careers on empowering women through pregnancy and motherhood.

In 2014, we launched Bub & Me Physio, offering prenatal and postnatal exercise classes in Canberra. Over time, our passion grew, and we developed online programs to help women stay strong, healthy, and injury-free throughout pregnancy and motherhood.

What people are saying…

  • 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!”

  • 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.”

  • 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"

  • 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!!!”

  • 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!”

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 have not been exercising?

We created our classes with you in mind. All the workouts 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, which we will port to you.

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