6 of Perth’s best mums and bubs fitness classes
We’re all pretty aware of the benefits of exercise; stronger bones, improved mood, greater energy levels, better cardiovascular health and more restful sleep – to name a few – but as mums there can be so many (perceived and real) barriers!
Lack of time, a ‘tiredness factor’ that just doesn’t ever seem to disappear, a baby who is still fed ‘on demand,’ a lack of childcare and even a dose of the guilts at taking some time out to exercise. Combine one or all of these factors with concerns about your pelvic floor or abdominal separation and it can all seem too hard.
With all of this in mind, we have put together a list of some of Perth’s best options for mums and bubs fitness.
These classes are run by professionals trained to work with mums and mums-to-be, they understand your requirements and really want to help you achieve health in a holistic way.
With everything from boot camp style and strength training, to pilates, yoga and even massage, there is something here for everyone.
This article is sponsored by the businesses listed however we genuinely love what they offer mums!
BLOOM YOGA: Pregnancy, Postnatal and Women’s Yoga
Yoga for pregnancy, birth and baby is at the heart of Bloom yoga. Classes are small, inclusive and nurturing, and with more than 10 years teaching in Perth and surrounds, Bloom teachers are some of Perth’s most experienced.
A range of holistic classes are offered, including:
Pregnancy yoga focuses on mindful breathing, movement and relaxation. Courses are for beginners at any stage of pregnancy and run for either 5 or 10 weeks.
The Yoga for Active Birth workshop educates mums-to-be and their birth partner on how to use movement and mindfulness techniques to prepare and plan for their baby’s birth and beyond. This is a 3-hour workshop and is recommended from 20 weeks onwards – the sooner the better!
Mum & Baby yoga is a series of gentle postnatal classes sequenced so that you can enjoy the benefits of yoga: breathing, movement, strengthening, toning & relaxation while engaging and playing with your baby. Mums are welcome to join the class anytime following birth, however, it is recommended to wait at least 4-6 weeks following a vaginal birth and 8 weeks following a caesarean birth (please check with your care provider). This course runs for 5 weeks or 8 weeks.
Moving on from early motherhood, Bloom Yoga offers Parents’ yoga for parents of babies, crawlers and toddlers. The emphasis on the class is for parents to practice yoga, while children are welcome to come and may even mimic some of the postures. Class size is limited to just 12 parents, allowing ample room for the kids to move around if they wish.
There are also yoga classes for kids (ages 4 and up) and teens.
For more info head to the Bloom Yoga website.
Location: Multiple locations around Perth and Mandurah
FitRight is owned by Women’s Health Physiotherapist Taryn Watson, who is passionate about providing widespread access to physio-led, pelvic-floor friendly exercise options for women during their childbearing years.
These pregnancy, mums and bubs and mums-only fitness classes are a mix of low impact cardio, core and resistance work and are specifically designed to be suitable for women who suffer from common issues such as incontinence, vaginal prolapse, joint pain and abdominal muscle separation.
Class costs can be claimed on private health insurance. Please note that all exercise classes are run in 6-week course blocks and an initial assessment with a physiotherapist is a pre-requisite.
Bump&Me Pregnancy Pilates: Suitable for women at any stage of pregnancy, these pilates-style classes aim to optimise strength, flexibility and posture, with a specific focus on pelvic floor muscle activation. Education about pregnancy and postnatal topics is given throughout the classes by the physiotherapist instructors.
Bump&Me Aqua: These classes involve low impact cardiovascular exercise in the water. They have a specific focus on stretching tight muscles and joints, and pelvic floor muscle training to prepare for birth and the postnatal period. Suitable for expectant mums at any stage of pregnancy.
Baby&Me Postnatal Pilates: Suitable for mums with babies approximately 8 weeks to 12 months old. This course has the option to add on a 20-30 minute baby massage and developmental play routine first before the exercise class begins.
Community volunteers are usually present to look after the babies, they will be in the same area as you while you exercise so that you can easily attend to your child.
This is a beginner postnatal class aimed at promoting optimal posture, flexibility and strength with a specific focus on abdominal and pelvic floor muscle rehabilitation.
Toddler&Me Fitness Classes: Suitable for Mums with children approximately 1 to 4 years of age. Exercise in this intermediate to advanced postnatal exercise class is aimed at functional rehabilitation and low impact cardio workouts with a specific focus on abdominal and pelvic floor muscle rehabilitation. Community volunteers are available to play with the children.
MumTime Fitness Classes: Suitable for Mums with children approximately 6 months to 4 years of age (Mums of older children also welcome). These classes involve intermediate to advanced Pilates exercise, functional rehabilitation and low impact cardio workouts with a specific focus on abdominal and pelvic floor muscle rehabilitation. No children or volunteers at these evening classes.
MumTime Aqua:Suitable for mums who are at least 2 months postpartum. Evening aqua aerobics classes for mums means some important ‘me time’ (no children or volunteers at these evening classes).
FitRight has also launched a private membership option with access to pre and postnatal workout videos, live Q&A’s and educational videos on different topics to do with pelvic floor health, pregnancy and the postnatal period.
For more info on classes or to book head to the FitRight website.
VITAL BEAT YOGA – Mums and Bubs Yoga
Location: Edgewater and Midland
The merging of music and yoga is not a new concept, but the music at Vital Beat is a special kind of fun.
It makes you smile, laugh, and wiggle your hips in downward dog. It makes you tap your fingers on the mat, hum your favourite tune, and get lost in the beauty of the beat.
Yoga is the pursuit of bliss, the union of our mind, spirit, and body, through movement and breath. At Vital Beat, a layer of rad music is simply added to help carry you out of your daily grind and bring you to a state of being present on your mat.
Pregnancy Yoga: The Vital Beat style involves a mixture of asanas to build your strength, deeply nourishing stretches, and relaxation/breathing techniques, as well as discussions on empowered woman-centred birth, all paired with the Vital Beat signature RnB tunes and fun beats!
Recommended for those 14 weeks pregnant and above, the 5-week courses are held in Midland and Edgewater.
Mamas who complete the Pregnancy Yoga course through Vital Beat are also eligible for a 20% discount to Mums n Bubs postnatal yoga!
The 5-week Mums n Bubs Yoga course is an opportunity to connect with other new mums, share a cup of tea after class, and of course feel empowered on the post-birth journey with like-minded women.
With an emphasis on postnatal pelvic floor and abdominal recovery and strengthening, as well as juicy stretches for the back, hips, and shoulders, Mums & Bubs yoga is the perfect opportunity to nurture your own body postpartum.
Taught by postnatal trained yoga teacher and studio owner Kaye Waterhouse, there is time and space to both stretch and relax while bonding with your baby in a supportive environment, paired with your favourite RnB tunes!
Suitable for babies up to 1-year-old (or until mobile). It’s recommended that you speak to your postnatal care provider to discuss your return to exercise before commencing this course.
Classes are held in Midland and Edgewater and we also offer discounts for Mothers Groups… Join with 3 or more other new mothers and receive 10% off.
Visit the Vital Beat website to find out more about other classes including Kids Yoga and creche facilities.
Looking for stylish pregnancy and nursing activewear?
MummActiv is a Perth-based company offering functional clothing for active mums and mums to be.
ACTIVE MAMAS BY MJ
MJ, owner of Active Mamas by MJ, is a holistic health & fitness coach and accredited Exercise Scientist with Exercise & Sport Science Australia. She also holds a PhD in Exercise Physiology, pregnancy and gestational diabetes. MJ is the founder of the Active Mama Tribe on Facebook, offering monthly walking, exercise and eat-the-rainbow challenges to help mums focus in on simple changes towards better health and fitness. MJ also offers one-on-one coaching services to help mums create a healthy, fit lifestyle.
My classes welcome children of all ages, because not everyone has family close by or likes the crèche. Creating opportunities for active, healthy mums and active healthy children – that’s what I do. Let’s be active & fit because we are mums.
MJ offers 2 types of classes on her timetable:
Mums’ Fitness: Be functionally fit for motherhood. Strengthen the muscles used for lifting children, carrying shopping and playing! Improve your aerobic fitness at the same time. Children always welcomed.
Flex & Flow: Flexibility, like strength, can be trained and improved. Give yourself some time each week to breathe deeply and lengthen your tensed muscles and increase mobility in your spine. Feel tall and strong once you have completed this class that combines classic yoga and Pilates movements. The sessions finish with a 5-minute meditation to centre and ground yourself for the rest of the week.
Free Monthly Challenges: Join The Active Mama Tribe on Facebook for more information on the monthly 100,000 step challenge and the Eat-the-Rainbow Challenge. Heaps of prizes up for grabs!
4 FUN & HEALTH
With qualified staff for group health & fitness training, including swimming lessons for bubs and up, sports massage and nutritionally sound meal preparation, 4 Fun & Health offers a holistic health and fitness service for the whole family.
What makes 4 Fun & Health different:
- A truly holistic approach that sees the mind and body as one
- Ability to design a program that suits your needs and goals
- No long-term contracts that lock you in
- Giving you the right tools to take better care of yourself
Fitness: The range of fitness training offered by 4 Fun & Health provides the opportunity for you and your family to train in comfort. There are mums and bubs (or children) sessions and small group training where you can join one of the existing groups, create your own group session with friends or book a family session. Personal training is also available.
Swimming Lessons: Available from 6 months of age, 4 Fun & Health swimming lessons are endorsed by the Royal Life Saving Society and all instructors are AustSwim qualified. Group and private lessons are available.
In term classes will follow the RLSS curriculum while private lessons are adapted to what you or your child would like to focus on, including; water skills, stroke development, water safety and around the pool awareness.
To find out more, including 4 Fun & Health’s sports massage and nutritious meal preparation service, head to their website.
BUMPITY BUMP PHYSIOTHERAPY
Location: Various locations around the Perth northern suburbs
Bumpity Bump offers a dedicated women’s health physiotherapy service for mums and mums-to-be to help them achieve a pain-free, fit pregnancy and a great postnatal recovery.
Physio Splash Classes: A safe and fun exercise class for mum and baby. Suitable for babies over 8 weeks.
A 30-minute baby splash session to familiarise your baby with the water and encourage their physical development through gentle movement and song, a short break will follow for you to settle your baby and then you are invited back into the water for a 30-minute postnatal fitness class, whilst your baby is snug and sleeping in the pram!
Bumpity Bump Aqua is a one-hour water fitness class specially designed for pregnancy. It includes an education session with content guided by the participants and is also a terrific way to socialise and meet other “Bumpity Bumpers.”
Bumpity Bump Postnatal Fitness: This one-hour class is exclusively designed for postnatal rehab and recovery and is focused on those areas of the body that you want to strengthen and tone after pregnancy and delivery of your baby. Particular attention is given to maximizing recovery of the pelvic floor and abdominal muscles under the careful instruction of a women’s health physiotherapist.
Babies are welcome to attend.
Rebates may be available from your private health fund for all classes.
For more info head to the Bumpity Bump Physiotherapy website.
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Wholehearted Family Health has a business relationship with the businesses featured in this post.