ONLINE POSTNATAL EXERCISE PROGRAMME
You want to get back to doing the things you love. Let’s make it happen.
Enjoy a safe, physio-led postnatal exercise programme featuring achievable 15-minute workouts to help you reach your fitness goals.
*Endless pelvic floor squeezes not required.
10-day money back guarantee
WHAT TO EXPECT FROM THE TMP POSTNATAL EXERCISE PROGRAMME
Guided by experienced women’s pelvic health physiotherapists
Huge variety of workouts from whole body cardio to core strength and Pilates
Suitable for all types of birth and stages of the postpartum period
Specific workouts for return to running and impact sports
YOU’RE READY TO FEEL STRONG AGAIN AFTER HAVING YOUR BABY BUT…
...even though you’ve Googled ‘best postnatal exercises’ you still feel confused about what you should or shouldn’t be doing
Every day you try to do 100 pelvic floor squeezes but either forget or only make it to 23 before boredom kicks in or the baby wakes up.
Even if you’re a sporty person, knowing how to strengthen your body safely after giving birth can be difficult because there’s so much conflicting advice on postnatal fitness.
Plus trying to fit any exercise around mum life can feel impossible.
Yet, your physical and mental wellbeing depends on it.
So it’s time to…
Strengthen your body with a structured programme designed to make postnatal exercise safe, convenient and fun AND…
GET YOU THE RESULTS YOU WANT.
INTRODUCING YOU TO THE TMP POSTNATAL EXERCISE PROGRAMME
Put yourself in the hands of two women’s pelvic health physiotherapists who understand how to strengthen your body at every stage of your postnatal journey. No matter what type of pregnancy and birth you experienced.
10-day money-back guarantee.
‘This programme is THE bomb!’
“I’d never have rehabilitated so successfully without this programme”
“This programme is THE bomb! I found myself really anticipating each new video release and the movements are explained nice and clearly. I no longer have any heaviness or diastasis and I can run again – hurray!”
— Rose, a Reflexologist who loves triathlon and an outdoor lifestyle
“I’ve really noticed an improvement in my strength and posture”
“Claire and Emma are both so knowledgeable and encouraging. The classes include a mix of abs/arms/leg work with a pelvic floor focus and sweaty circuits. Highly recommended this programme.”
— Caroline, a Director who loves running and skiing
INSIDE THE TMP POSTNATAL EXERCISE PROGRAMME
Within seconds of signing up, you’ll get access to:
Huge variety of naptime-friendly, 15-minute workouts
Choose from over 150 postnatal-safe workouts featuring whole body, low-impact cardio, core strength and wellbeing workouts.
Guidance from two women’s pelvic health physiotherapists
Relax knowing you’re doing evidence-based physio exercises with clear guidance on technique, safe modifications and progressions.
Return to running workouts
Progress through specific workouts, including plyometrics, to help you safely return to high-impact sports such as running without risk of injury.
Non-boring pelvic floor workouts
Discover the most effective and enjoyable way to strengthen your pelvic floor in our Pelvic Floor Friday workouts. Do them in your own time, but we think they make the perfect end to the week!
Women’s pelvic health education
Learn about your postpartum body as we share advice and answer questions on women’s health conditions such as prolapse, incontinence, tummy gap and perimenopause.
Safe prolapse, c-section and diastasis recti workouts
Strengthen your core, improve your symptoms and understand your body as we teach you which exercises and modifications you can do safely and when to progress to the next level.
BONUS! MONTHLY LIVE ‘CLINIC HOUR’ CALL
Get your questions answered by a women’s health physiotherapist
You’re never alone in this programme. In the last week of every month we host a live Clinic Hour. This is where we answer your questions on anything related to women’s health. From your postnatal journey to perimenopause, this is your safe space to get advice and guidance.
PLUS MOTIVATION FROM THE MOTHERSHIP PHYSIO VILLAGE
When low mojo hits, get a loving nudge to get you back on track
They say it takes a village, so we’ve created one to support you. Here’s a snapshot of the cheerleading community waiting for you inside the programme.
Pilates teacher (Claire Fitzpatrick) and ex-professional triathlete (Emma Smith) have a combined 17 years of experience as women’s pelvic health physiotherapists.
DESIGNED BY MUMS. FOR MUMS.
There’s no better team to help you build your postnatal strength the right way
The TMP Postnatal Exercise Programme is a unique blend of our experience as physiotherapists, athletes and mums.
HOW THE TMP PROGRAMME WORKS
We recommend starting the programme 6 weeks or more after a vaginal birth or 10 weeks or more after a caesarean birth.
1. Join today
Get instant access to the TMP Members’ Area with pre-recorded physio-led postnatal workouts. PLUS access to our motivating community – The Mothership Physio Village.
2. Do the workouts
Every Monday, for the first 3 weeks of the month, we’ll send you 4—5 new workouts to do over the week. You’ll end your week with a squeeze, with a 15-minute Pelvic Floor Friday workout.
3. Repeat or rest
In the final week of the month, it’s your choice. You can repeat workouts, do workouts from the TMP Members’ Area or have a rest week.
BONUS: This week you can also get your questions answered in our live ‘Clinic Hour’.
Say “yes” to the TMP postnatal exercise programme and…
START GETTING STRONGER TODAY
Try risk-free for 10 days
OUR COMPLETE CONFIDENCE GUARANTEE
A 10-day money-back guarantee for you.
We’re confident in this programme but we want to make it risk-free for you. If you spend up to 10 days in the programme and feel it’s not a good fit for you, just email us and get 100% of your money back.
Get all this within seconds of joining
15 new postnatal workouts every month, plus back catalogue
Guidance from two women’s health physiotherapists
15-minute c-section, prolapse and diastasis-recti safe workouts
Preparation for impact and return to running workouts
Accountability from The Mothership Physio Village
Ask us anything in our Monthly live ‘Clinic Hour’
SEE WHAT OTHER MUMS SAY ABOUT THEIR EXPERIENCE INSIDE THE PROGRAMME…
‘I feel great!’
THIS PROGRAMME IS RIGHT FOR YOU IF:
You’re dealing with postnatal symptoms including:
Prolapse
Back & pelvic pain
Diastasis recti (tummy gap)
Pain during sexual intercourse
Incontinence (bladder or bowel)
Or if you want to:
Improve your posture
Adopt safe lifting techniques
Establish better breathing patterns
Return to running, weights and fitness
Boost your energy and strength so you fully enjoy mum life
Keen to get back to running?
This programme will help make it happen
“This weekend I ran a challenging off-road marathon and came 1st lady.”
The biggest prize? I gave birth to my second baby 18 months ago and during and after the marathon, I had zero pelvic floor issues, zero back pain and zero niggles. Thank you for this amazing programme and the focused workouts that help me do the thing that I love.”
— Jennie, a Copywriter who loves running and mountain biking
“I’ve just done my fastest run in 5 years.”
It felt *completely* different from every weekly run I've done for the last year and the only thing that's different is that I've been disciplined about doing these videos for 3 weeks. This programme is really working for me and I’m so grateful 💪🏽
— Devin, a GP who loves running, cycling and chasing after her kids
Here’s a sneak peek of some of the postnatal-safe exercises waiting for you
10-day money-back guarantee
First hand experiences from mums in the programme
“Out of all the options available, the reason why I went for this programme was because of Emma and Claire's expertise. They have a really solid background in physiotherapy, women's health and exercise and it shines through in the workouts.”
— Devin, a GP who loves running, cycling and chasing after her kids
“As someone who's had a c-section and a vaginal birth, it's really nice to have someone to guide you through the exercises and keep bringing it back to your recovery from your births.”
— TMP mum, a Physician Associate who loves running and being outdoors
Frequently Asked Questions
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It depends on your individual starting point and whether you have any postnatal symptoms. But the TMP programme is no different from any other exercise programme: the more you do it the more you’ll feel a difference.
Some women spend 3 months in the programme and then feel ready to progress to other activities. Many stay on longer because they enjoy the wide mix of workouts and community support. The one-month option is great if you just want to try it out and see if it’s right for you.
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Nothing expensive. We recommend a yoga mat initially and a bottle of water to keep you hydrated. When you’re ready to make the exercises more challenging you’ll need a short loop and long resistance band and some light hand weights (2—4kgs). Optional: a foam roller.
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You can start this programme 6 weeks or more after a vaginal delivery or 10 weeks or more after a caesarean birth. As with any exercise programme, you should be sure exercising is safe for you. During exercise listen to what your body is telling you, modify as recommended, or stop if you feel pain or discomfort. If in doubt, seek professional guidance from a GP or a qualified pelvic health physiotherapist.
Or if you’ve still got questions, send us an email at
Keen to try before you buy?
Try one of our 3 free workouts
We’re at the bottom of the page.
Here’s your recap...
The TMP Postnatal Exercise Programme is perfect for you if you:
DON’T WANT
to do endless pelvic floor squeezes
to commit to 1-hour workouts
to spend money on an expensive gym membership
to waste time and energy trying to figure out what postnatal exercises you should be doing
to risk an injury by doing workouts by a random ‘expert’ on Instagram.
DO WANT
a wide variety of fun, safe, physio-led workouts
to get results from focused 15-minute workouts
to work out in the convenience of your home
an accountability community to keep you motivated on the tough days.
to follow a structured, evidence-based programme designed by experienced women’s health physiotherapists.
Try risk-free for 10 days.