Group Fitness

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Core Restore

Prior to pregnancy, your pelvic floor muscles probably worked automatically to stabilise your pelvis, to activate your core, to keep you continent and to keep your organs in place. After having a baby, this automaticity is altered. Hence, there IS A need for reconnecting, strengthening and finally reintegrating the muscles into movement to retrain that much needed automaticity, regardless of the TYPE of birth you had. 

Your pelvic floor also works intricately with the deepest abdominal muscle, the TVA. Together with the multifidus and diaphragm, they form the core system and are responsible for closing the diastasis recti gap, controlling intra abdominal pressures, improving your posture, performance, and reducing injuries (+your waistline!).

You may be familiar with terms such as “brace your core”, “belly-button to spine”, “imprint your spine”, however this is not correct. This can actually create problems because this strategy promotes the activation of our superficial abdominal muscles. These muscles create downward pressure onto the pelvic floor and strain the Diastasis gap. 

Like most other muscles, the pelvic floor & core muscles respond well to progressive training. This is broken down into four phases or training blocks. Each training block is 3 weeks in length. You will learn: 

  1. How to “activate your core” correctly (and ‘switch off’ the wrong muscles!)
  2. Alignment
  3. Breathing strategies
  4. How to hold, carry & lift your baby with out damaging your back
  5. How to integrate your core and pelvic floor muscles into everyday movements and movement patterns (e.g squatting, lungeing, running, etc)
  6. Pre-Pilates Core strengthening exercises
  7. Pelvic Floor relaxation
Exercising postpartum shouldn’t be just about getting your body back. It should  be about regaining strength and function of the entire core system & embracing your new body.

IMG-7100Pregnancy + Postpartum Athleticism 

Pregnancy and Postpartum DEMAND modifications.

The sayings “Baby is out now so you can go back to what you were doing before” and “Listen to your body” are misleading, uneducated and downright dangerous to your core and pelvic health. There is a growing demographic of Women who are having babies after having fit pregnancies who want to continue their high level of conditioning, whether it be sports, crossfit, or Aerobics. 

The truth is, no matter what your level of conditioning, your body changes after birth. It doesn’t matter what type of birth you had, or how many babies you carried – post birth, all mums need to consider these common body changes – Diastasis recti, pelvic floor trauma & alignment, breathing and so on.

At Real Fitness for Mums, our desire is to support you through this physically demanding and life changing years. We take into consideration these changes + womens health with regard to each movement. This class is designed to equip you with the strategies you need to return to full scale cross-fit or sports movements without SETBACKS, and to optimise your recovery or birth, not hinder it.

We look at the big picture + consider/coach the following:

  1. Birth + Exercise History
  2. Alignment
  3. Breathing
  4. Core / Pelvic Floor changes + dysfunctions
  5. Mobility
  6. Strength
  7. Conditioning
  8. Mindset : Risk vs Reward
  9. Lifestyle: Nutrition, Sleep, Stress (motherhood + important exercise concerns!)

We also work closely with local Women’s Health Physiotherapists to ensure correct Pelvic Floor and Core activation and individualised programming.

Times and Locations

CORE RESTORE – Tuesdays 
PPA Thursdays 1030am –  Mona Vale 
OUTDOORS Saturdays 7am – Mona Vale Beach


to book your spot!