How to do your program safely and effectively.

what you Can

Your postpartum program has been designed for either at home or in the gym workouts, where ever you are most comfortable. 

It consists of 4 training days per week.

Each week is designed to progress from the previous week as we: 




Suitable for all who have received a clearance from your healthcare professional after the birth of their bump. If you haven’t trained before I highly recommend you do a few 1:1 personal training sessions to ensure you are executing the exercises correctly and safely.


20 - 40 MINS


The purpose of the warm-up is to activate and stabilise your muscles, increase circulation to your muscles, ligaments and tendons and to prepare the body and mind for the workout.


Take time between exercises please. Maintain correct technique and a steady and controlled breath. Work at your own pace. If you are resting at the end of a round or set this is a 60-90 second break.


YOU + A PAIR OF LIGHT - MEDIUM WEIGHT DUMBELLS (OR BUB). Optional equipment: yoga mat, a long resistance band, weights.


Each week you should aim to progress with your training with the number of reps for each exercise or adding a little resistance with weights or items around the home, GET CREATIVE. A 2L water bottle, a bag of potatoes, your children! I will outline the reps for each exercise in the workouts. If you aren’t ready or comfortable to increase the reps each week, IT'S OK.

Complete the session at your own pace and listen to your body. 


BUMPFIT is a workout program to exercise both your mind and body. Movements and progressive programming are based on strength and conditioning workouts. We want to build and strengthen our body and pelvic floor to enable us to be mobile and confident in ourselves as we kick ass at daily life activities.


A pelvic floor hold is where you visualise an upward lifting/pulling movement from the vagina up through the middle of the torso. Make sure you are not doing an abdominal crunch where you squeeze and draw your belly button down. Your belly button should stay still and relaxed if you are doing these correctly. The aim is to hold these for a few seconds. Each week progress up to 10 second holds. Chat to your GP, midwife or physiotherapist for help with this if you need it.

abdominal separation

Your GP, midwife, a pelvic floor specialist or physiotherapist will help to measure and treat your abdominal seperation after birth.

Once you get the all clear from your medical professional then you can slowly start to rebuild and strengthen those deeper abdominal muscles and your pelvic floor.


It's super important you work on rebuilding your pelvic floor muscles and deep abdominal control and strength alongside a physiotherapist or other professional before commencing any direct abdominal exercises. You want to receive a full clearance that you have NO abdominal separation before commencing this or any other exercise program to avoid any complications after bump.


Eat mammas! If you are breastfeeding, your bub is taking many of your nutrients and your body is working very hard to replenish your milk supply. The sleepless nights, and feeding, this burns energy which we need to replenish before we train.


ES: Each side, usually referring to both the left and right arm or leg.

REPS: The number of times you complete an exercise.

SETS: The number of times you complete the total number of reps of an exercise.

SUPERSET: Two sets performed back to back with a rest period after both sets are complete.

TRISET: Three sets performed one after the other with a rest period after all three sets are complete.

SERIES: Perform the series' with the same letter together,

e.g A1) & A2) is a superset, A1), A2), A3) is a tri-set