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Safe Pre & Postnatal Exercise for Mums

@mumsafemovement

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⭐️The Number ONE resource for mums looking for the GOLD standard in pre & postnatal exercise
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MumSafe FlashMob 2025
9 locations.
200 mums.
 Because all mums deserves safe and effective exercise at every stage of motherhood.

👉🏽 1 in 3 women experience birth trauma 👉🏽 Up to 50% will experience some degree of prolapse.👉🏽 A six-week tick-box isn’t enough

‼️We must do better

Our Australia wide flashmob events showed how real change happens - not in silos, but together.
 Fitness industry, allied health, medical, government, community - side by side.

Huge love to our MumSafe™ Trainers and their communities who made this happen.
 Thank you to our partners and sponsors (all tagged) for standing with us, impact like this doesn’t happen without you.

MumSafe exists and will keep on driving change so we get to a point where no mum ever says, “Why did nobody tell me?”

If you believe in our mission and want to see positive change for mums as much as we do - help to continue the impact beyond our live flashmob events by sharing your thoughts in the comments, tagging your friends, liking, sharing and re-posting THIS video ❤️

Alone we can do so little - together we can do SO much! - Helen Keller

📹 Main video editing by @amber.j.creative

Imagery captured by @stillsbyjp @kellierobinson_photography @sallytaylor.photography @alanaroseproductions @whitestag.media @amber.j.creative  
#MumSafeTrainer #MumSafeFlashmob #SafeReturnToExercise #WomensHealth #PostnatalCare #PelvicHealth #Perimenopause #Menopause #CollaborationOverCompetition #mumsfitness by @mumsafemovement

As a mum it can be tricky to know if the exercise environment you find yourself in is the right one for you.

A hot tip from us is to be switched on to the kind of on-boarding you receive before you commence your training.

Does your trainer or gym ask you lots of questions about your pregnancy, birth and postpartum experience?

Do they ask you and educate you about your pelvic floor & abdominal wall?

Do they check you for abdominal separation & refer you to their partner pelvic health physio?

Do they cover all of these bases even if you have older children? (Once postnatal always postnatal)

Do they do this BEFORE your very first session (not after your trials)?

Answer no to any of these and it may be that there is someone more suitable to the stage of life you are in right now.

To find a trainer and know you are in safe hands head to www.mumsafemovement.com ❤️ by @mumsafemovement

Not all trainers are made the same!

As proud MumSafe™️ Trainer’s we are dedicated to ensuring we operate within our business’s to the highest possible standard.

Being a MumSafe Trainer means:

✅ We provide safe & effective exercise at every stage of motherhood

✅ We will start conversations no one else is having so you don’t suffer in silence

✅ We have created at least one two-way relationship with a pelvic health physio partner so we know what is happening on the inside

✅ We recognise & support your mental health as a mum

✅ We will not use the phrase ‘Get your pre-baby body back because I know you are so much more than the size & shape of your body

We are dedicated to my ongoing education and we will pass this knowledge on to you because you DESERVE to understand your body because we know that when you understand your body you hold the POWER.

MumSafe Trainers are the GOLD standard in working with pre and postnatal women of all ages - always look for the MumSafe™️ symbol to know you are in safe hands.

Tune in for the next two weeks while we share more of the #MumSafeDifference by @mumsafemovement

We're going to share a hot take that goes against almost everything you see in so many 'traditional' fitness marketing.

In this space, we don't believe in "just push through" or "harder is better" advice. In fact, if a trainer tells you to ignore leaking, heaviness or pain because you’re "almost there," they are ignoring what is right for your body at this time.

If you feel a dragging sensation or notice a leak while squatting, don't push through it. It's a sign your body might be struggling to manage the pressure.

Research from the Cleveland Clinic tells us that chronic strain and poorly managed intra-abdominal pressure are some of the leading causes of pelvic organ prolapse. When you "push through" those warning signs you may potentially be creating stress your body can't handle just yet.

Our mission as an exercise professional and MumSafe™️ Trainer is to teach you how to listen to those signals and adjust your movement so you can build strength that actually lasts. Because we want you to feel GOOD about yourself when you move your body and be moving for a many years to come.

If you are ready for a trainer who understands your motherhood journey and respects your pace, head to mumsafemovement.com to find your local trainer ❤️

#MumSafeTrainer #ExerciseProfessional #PostnatalJourney #Safereturntoexercise by @mumsafemovement

Exercise in pregnancy isn’t just about fitness. 💜

👉Swipe and Read the data

Research shows that regular physical activity during pregnancy is associated with approximately:

✅ 40% fewer cases of preeclampsia
✅ 40% fewer cases of gestational diabetes
✅ 67% fewer cases of depression in pregnancy

That’s a lot of good reasons to keep moving, in a way that’s safe and suits you.

Every pregnancy is different, so check in with your care team before you start or change anything. Then find guidance built around your body, your stage, and your goals.

Know someone who’s pregnant and unsure about exercise? Send this to her. 🤍

💪Train with a Midwife with 20 years of experience who understands your journey and the health benefits of strength training for both mum and baby.

👉 visit the link in my bio or comment PREGNANT to get started.

Figures from Dr Margie Davenport, Director of the Program for Pregnancy and Postpartum Health. by @mumsafemovement

Many postpartum women experience leaking that they "put up with because they have had a baby" or assume that it must be their pelvic floor.

Whilst the pelvic floor is very important in continence leaking is not always caused by a weak pelvic floor. Let's look at another potential cause.

Research from the Cleveland Clinic and the American Urogynecologic Society tells us that pelvic floor disorders affect one in five women. But too often, we categorise every leak as simple stress incontinence. If your bladder behaviour has changed - perhaps you leak right after standing up or you can't quite empty fully - the root cause might actually be a cystocele.

A cystocele happens when the tissue supporting the bladder weakens, allowing the bladder to bulge into the front wall of the vagina. This can sometimes affect how easily you empty your bladder. So, while pelvic floor exercises may help, they aren't always enough on their own. It's important to understand what's happening before deciding on the best approach.

As an exercise professional, our mission is to help you understand the structural "why" behind your symptoms and this is why we partner closely with Pelvic Health Physiotherapists - because whilst we can talk you through your symptoms, we cannot diagnose or assess your body ‘from the inside out’.

If you want to work with an exercise professional who is dedicated to helping you to understand your body and then guide you through the right exercise for you, head to mumsafemovement.com to find your local trainer ❤️

#MumSafeTrainer #Safereturntoexercise #PostnatalHealth #pelvicfloor #prolapse

Credit:
https://www.acog.org/womens-health/experts-and-stories/the-latest/5-things-i-wish-all-women-knew-about-pelvic-organ-prolapse

https://www.ncbi.nlm.nih.gov/books/NBK563229/ by @mumsafemovement

Most mums leave the hospital knowing their scar is healing on the outside, very few are told what actually happened on the inside.

A C-section involves opening several layers of tissue before reaching your baby, then carefully stitching everything back up. It's major abdominal surgery, yet the recovery advice many mums receive doesn't always reflect just how much their body has been through.

Your C-section recovery deserves proper attention. You need guidance that takes your healing into account, rather than being handed a general exercise plan and expected to get on with it.

At MumSafe, we look at the whole picture and we work alongside trusted practitioners to make sure your recovery actually matches what your body has been through. If you want support that truly understands the journey, head to mumsafemovement.com to find your local trainer.

Thank you to @bodylane_ who supported us recently inside MumSafe to learn more about c-section recovery and scar release ❤️

#MumSafeTrainer #ExerciseProfessional #PostnatalJourney #Safereturntoexercise by @mumsafemovement

🎉 NEW MumSafe Trainer LOCATION 🎉

We are excited to welcome Sat Mistry of @youfirstmums to the MumSafe Team and announce our newest Mumsafe Trainer location ❤️
Sat will be looking after mums of Chermside, QLD.

Sat is passionate about helping women feel supported, confident and strong through every stage of mum life. Inspired by the women in his own family and the mums he coaches, he understands the physical and emotional challenges women face, from postpartum recovery to perimenopause and beyond.

Through his partnership with MumSafe and Safe Return to Exercise education, Sat is committed to providing safe, evidence-based guidance that helps women build strength, improve their energy, support their mental wellbeing and feel more confident in their bodies. With a calm, supportive approach, he encourages women to prioritise their own wellbeing, reconnect with their bodies and feel proud of what they can achieve.

Sat specialises in helping women, particularly mums, rebuild their strength, confidence and energy through postpartum recovery, perimenopause and beyond. Through his partnership with MumSafe, he provides safe, evidence-based guidance in a calm and supportive environment.

He believes strength is about feeling confident, energised and proud of what your body can do. This philosophy is at the heart of YOU FIRST Mums, where every woman deserves to feel supported and prioritised.

All of our Mumsafe Trainers work hand in hand with Pelvic Health Physio's so that they can understand your body from the inside out and you know you are in safe hands. Sat works with @thehealthypeachphysio

Welcome to the team Sat!

To connect with Sat head to mumsafemovement.com & search “Chermside, QLD” by @mumsafemovement

A little note for the mum who’s been doing her pelvic floor exercises every day and wondering if she’ll be doing them forever: you won’t!

Talia from @mums_health_hub talks through what those exercises are working towards and what comes next. If you’re not sure you’re doing them right, a pelvic health physio can check your technique for you.

When you’re ready for the next step, head to mumsafemovement.com to find your local MumSafe trainer and follow Talia for more too ❤️

#mumsafetrainer #safereturntoexercise #pelvicfloor #postpartumrecovery #pelvicfloorexercises by @mumsafemovement

A C-section is one of the most common surgeries mums go through, yet the recovery side of it is often under-supported.

Many women are sent home with guidance around rest, lifting and watching for infection, but not much is said about how to actually rebuild strength or reconnect with their body.

What’s easy to miss is that a C-section affects more than just the surface. It involves multiple layers of tissue, including muscles and fascia that play a role in how your core functions, how you breathe and how your body handles load.

So when something feels off later on, like your lower abs not engaging, a pulling sensation through your scar or movement feeling different, it’s important to pay attention.

Some mums assume it’s something they just need to work around, but in many cases it’s a sign that the body hasn’t had the support it needed during recovery.

At MumSafe, we take a whole-body approach and work alongside trusted practitioners to support your recovery.

Head to mumsafemovement.com to find your local trainer if you’d like help building a plan that works for your body.

Information shared in collaboration with Madeleine Longrig, @bodylane_ Women's Health Myotherapist. by @mumsafemovement

If you’ve been told your tiredness, achy joints, tummy troubles and dizzy spells are all separate things, they might be more connected than you think.

Pelvic health physiotherapist @jaime.singleton_pelvicphysio explains how hypermobility, a connective tissue condition linked to how your body produces collagen, can affect everything from your pelvic floor to how you heal after birth.

Read the full article via the link in bio to find out what this could mean for you in pregnancy and postpartum ❤️

#mumsafetrainer #safereturntoexercise #hypermobility #pelvichealth #postpartumrecovery by @mumsafemovement