Pre- and Postnatal Studio - Thrive and Flow

About Course

Get your Pre- and Postnatal Studio Access
Sign up for our Pre- and Postnatal Studio and get access to various pre-recorded online training sessions suited for Mamas in different stages of motherhood.

Prenatal Classes
Our Virtual Prenatal Classes are designed to empower and prepare you for every stage of pregnancy and childbirth from the comfort of your home. These classes provide valuable guidance on safe and effective exercises, relaxation techniques, and essential tips for maintaining your physical and emotional well-being throughout pregnancy. Whether you’re a first-time mom or preparing for another little one, our sessions are tailored to help you build strength, reduce discomfort, and feel confident as you approach delivery. Join us to stay active, informed, and connected to a supportive community of moms on the same journey.

Postnatal Classes
Our Virtual Postnatal Classes are thoughtfully designed to help you regain strength, rebuild confidence, and prioritise your well-being after childbirth—all while bonding with your baby. These sessions include safe, effective exercises tailored to your postpartum recovery, focusing on core strength, pelvic floor health, and overall fitness. We also incorporate interactive movements with your baby, making workouts fun and engaging for you and your little one. Whether you’re easing back into fitness or looking for a way to connect with your baby while staying active, our classes provide a supportive and flexible environment to thrive together.

For our workouts, you’ll need the following equipment:

Mat
Resistance band
Bench or chair
Yoga block or stack of books
Light to medium dumbbells
Exercise or pregnancy ball
Pilates ball(a pillow can also be used)

Prenatal Exercise Fundamentals: Learn safe and effective exercises to stay fit and healthy during pregnancy, promoting strength, flexibility, and emotional well-being.
Postnatal Recovery: Understand the importance of recovery after childbirth and how to safely regain strength, improve fitness, and recover your body.
Core and Pelvic Floor Strengthening: Learn exercises that target the core and pelvic floor to promote better posture, reduce discomfort, and enhance postpartum recovery.
Breathing and Relaxation Techniques: Master relaxation and breathing techniques designed to help manage stress, improve sleep, and reduce anxiety during pregnancy and after childbirth.
Baby-Bonding Exercises: Discover how to incorporate your baby into postnatal exercises, fostering a stronger connection while staying active.
Emotional Well-being: Learn strategies to maintain your mental health and emotional well-being throughout your journey from pregnancy to postpartum.

Course Content

Diaphragmatic Breathing

Standing Diaphragmatic Breathing

02:50
Quadruped Diaphragmatic Breathing

01:54
Supine Diaphragmatic Breathing

01:55
Seated Diaphragmatic Breathing

01:13

Prenatal Workouts

Warm-Up Exercises

ARM SWINGS

00:56
ARM REACH

01:19
SHOULDER ROLLS

00:39
SIDE STEPS

00:59
STANDING HIP CIRCLES

00:44
UP DOWNS

00:39
WALL ANGELS

00:54
MARCHING ON THE SPOT

00:54
SHOULDER BLADE SQUEEZE

01:01
STANDING PELVIC TILTS

01:02
KNEE LIFTS

00:59
HIP CIRCLES ON BALLS

00:53
CAT COW

00:54
DOG DOWN HEEL PEDALS

00:36
DEEP SQUAT THORACIC ROTATION

00:51
REVERSE LUNGE TAPS

00:51
DEEP SQUAT HAMSTRING MOBILITY

00:56
SUMO SQUAT

00:36
ARM CIRCLES

00:46
MARCHING ON THE SPOT

00:54
CALF RAISES

00:51
DEEP SQUAT KNEE DRIVES

01:05

Trimester 1

WEEK 6 – WORKOUT 1

28:37
WEEK 6 – WORKOUT 2

19:35
WEEK 7 – WORKOUT 1

18:38
WEEK 7 – WORKOUT 2

18:38
WEEK 8 – WORKOUT 1

18:38
WEEK 8 – WORKOUT 2

18:38
WEEK 9 – WORKOUT 1

18:38
WEEK 9 – WORKOUT 2

18:38
WEEK 10 – WORKOUT 1

18:38
WEEK 10 – WORKOUT 2

18:38
WEEK 11 – WORKOUT 1

18:38
WEEK 11 – WORKOUT 2

18:38
WEEK 12 – WORKOUT 1

18:38
WEEK 12 – WORKOUT 2

18:38
WEEK 13 – WORKOUT 1

18:38
WEEK 13 – WORKOUT 2

18:38

Trimester 2

WEEK 14 – WORKOUT 1

28:37
WEEK 14 – WORKOUT 2

24:21
WEEK 15 – WORKOUT 1

24:21
WEEK 15 – WORKOUT 2

20:44
WEEK 16 – WORKOUT 1

23:22
WEEK 16 – WORKOUT 2

18:44
WEEK 17 – WORKOUT 1

22:12
WEEK 17 – WORKOUT 2

21:39
WEEK 18 – WORKOUT 1

20:34
WEEK 18 – WORKOUT 2

20:34
WEEK 19 – WORKOUT 1

22:37
WEEK 19 – WORKOUT 2

22:37
WEEK 20 – WORKOUT 1

22:37
WEEK 20 – WORKOUT 2

22:37
WEEK 21 – WORKOUT 1

22:37
WEEK 21 – WORKOUT 2

22:37
WEEK 22 – WORKOUT 1

22:37
WEEK 22 – WORKOUT 2

22:37
WEEK 23 – WORKOUT 1

22:37
WEEK 23 – WORKOUT 2

22:37
WEEK 24 – WORKOUT 1

22:37
WEEK 24 – WORKOUT 2

22:37
WEEK 25 – WORKOUT 1

18:17
WEEK 25 – WORKOUT 2

18:53
WEEK 26 – WORKOUT 1

21:36
WEEK 26 – WORKOUT 2

24:31
WEEK 27 – WORKOUT 1

20:02
WEEK 27 – WORKOUT 2

22:14

Trimester 3

WEEK 28 – WORKOUT 1

26:31
WEEK 28 – WORKOUT 2

21:04
WEEK 29 – WORKOUT 1

26:11
WEEK 29 – WORKOUT 2

30:42
WEEK 30 – WORKOUT 1

26:09
WEEK 30 – WORKOUT 2

20:40
WEEK 31 – WORKOUT 1

24:52
WEEK 31 – WORKOUT 2

23:06
WEEK 32 – WORKOUT 1

16:33
WEEK 32 – WORKOUT 2

29:56
WEEK 33 – WORKOUT 1

28:17
WEEK 33 – WORKOUT 2

21:25
WEEK 34 – WORKOUT 1

17:55
WEEK 34 – WORKOUT 2

22:47
WEEK 35 – WORKOUT 1

20:30
WEEK 35 – WORKOUT 2

24:39
WEEK 36 – WORKOUT 1

24:39
WEEK 36 – WORKOUT 2

24:39
WEEK 37 – WORKOUT 1

24:39
WEEK 37 – WORKOUT 2

24:39
WEEK 38 – WORKOUT 1

24:39
WEEK 38 – WORKOUT 2

24:39
WEEK 39 – WORKOUT 1

24:39
WEEK 39 – WORKOUT 2

24:39
WEEK 40 – WORKOUT 1

24:39
WEEK 40 – WORKOUT 2

24:39
WEEK 41 – WORKOUT 1

24:39
WEEK 41 – WORKOUT 2

24:39

Stretches

CHILD POSE

00:51
FIGURE 4

01:31
HEROES POSE

00:35
HEROES POSE LEVEL 2

00:35
COUCH STRETCH

01:15
TRAPEZIUS STRETCH

01:15
BUTTERFLY STRETCH

00:50
DEEP SQUAT

01:05
HAPPY BABY

00:57
GOAL POST STRETCH

00:39
TRICEP STRETCH

01:13
STANDING HAMSTRING STRETCH

01:16
STANDING LAT STRETCH

01:05
STANDING BICEP STRETCH

01:11

Mobility Workout

Mobility Workout 1

16:17
Mobility Workout 2

17:49
Mobility Workout 3

19:39
Mobility Workout 4

16:32
Mobility Workout 5

15:52
Mobility Workout 6

17:52
Mobility Workout 7

17:46
Mobility Workout 8

17:27
Mobility Workout 9

16:51
Mobility Workout 10

14:47

Postnatal Workouts

Warm-Up Exercises

CALF RAISES

00:51
MARCHING ON THE SPOT

00:40
ARM CIRCLES

00:56
ARM SWINGS

00:42
ARM ROLLS

00:37
BUM KICKS

00:37
NECK ROLLS

00:42
CAT COW

00:54
SQUATS

00:36
SQUATS WITH REACH

00:36
HIP CIRCLES ON BALL

00:53
UP DOWNS

00:39
KNEE LIFTS

00:58
ANKLE ROLLS

00:58
STANDING PELVIC TILTS

01:02
SHOULDER SQUEEZE

01:01
WALL ANGELS

00:54
HIP CIRCLES

00:53
SIDE STEPS

00:59

Workouts

POSTNATAL – WORKOUT 1

30:16
POSTNATAL – WORKOUT 2

31:42
POSTNATAL – WORKOUT 3

31:42
POSTNATAL – WORKOUT 4

31:42
POSTNATAL – WORKOUT 5

31:42
POSTNATAL – WORKOUT 6

31:42
POSTNATAL – WORKOUT 7

31:42
POSTNATAL – WORKOUT 8

31:42
POSTNATAL – WORKOUT 9

31:42
POSTNATAL – WORKOUT 10

35:41
POSTNATAL – WORKOUT 11

29:58
POSTNATAL – WORKOUT 12

22:41
POSTNATAL – WORKOUT 13

23:15
POSTNATAL – WORKOUT 14

18:43
POSTNATAL – WORKOUT 15

21:28
POSTNATAL – WORKOUT 16

20:03

Stretches

CHILD POSE

01:31
FIGURE 4

00:51
STANDING QUAD STRETCH

01:06
QUAD STRETCH

01:03
CALF STRETCH

01:08
CHEST OPENER

00:39
HAPPY BABY

00:57
ADDUCTOR ROCKBACKS

01:21
9090 HIP ROTATIONS

00:49
DEEP SQUAT

01:05

Mom and Baby Workouts

Warm-Up Exercises

SIDE TO SIDE SHUFFLE

00:00
SIDE TO SIDE WITH ARMS

00:50
SIDE TO SIDE WITH ARMSWINGS

00:36
MARCHING ON THE SPOT

00:37
STANDING HIP CIRCLES

00:55
PELVIC TILTS

00:55
SIDE STEP WITH HEEL TOUCH

00:55
UP AND DOWNS

00:55
SIDE TO SIDE WITH ARMSWINGS

00:55
CAT-COW

00:55
SHOULDER ROLLS

00:55
LEG SWINGS

00:55
360 SQUATS

00:55

About Course

What Will You Learn?

Course Content

Diaphragmatic Breathing

Standing Diaphragmatic Breathing

Quadruped Diaphragmatic Breathing

Supine Diaphragmatic Breathing

Seated Diaphragmatic Breathing

Prenatal Workouts

Warm-Up Exercises

ARM SWINGS

ARM REACH

SHOULDER ROLLS

SIDE STEPS

STANDING HIP CIRCLES

UP DOWNS

WALL ANGELS

MARCHING ON THE SPOT

SHOULDER BLADE SQUEEZE

STANDING PELVIC TILTS

KNEE LIFTS

HIP CIRCLES ON BALLS

CAT COW

DOG DOWN HEEL PEDALS

DEEP SQUAT THORACIC ROTATION

REVERSE LUNGE TAPS

DEEP SQUAT HAMSTRING MOBILITY

SUMO SQUAT

ARM CIRCLES

MARCHING ON THE SPOT

CALF RAISES

DEEP SQUAT KNEE DRIVES

Trimester 1

WEEK 6 – WORKOUT 1

WEEK 6 – WORKOUT 2

WEEK 7 – WORKOUT 1

WEEK 7 – WORKOUT 2

WEEK 8 – WORKOUT 1

WEEK 8 – WORKOUT 2

WEEK 9 – WORKOUT 1

WEEK 9 – WORKOUT 2

WEEK 10 – WORKOUT 1

WEEK 10 – WORKOUT 2

WEEK 11 – WORKOUT 1

WEEK 11 – WORKOUT 2

WEEK 12 – WORKOUT 1

WEEK 12 – WORKOUT 2

WEEK 13 – WORKOUT 1

WEEK 13 – WORKOUT 2

Trimester 2

WEEK 14 – WORKOUT 1

WEEK 14 – WORKOUT 2

WEEK 15 – WORKOUT 1

WEEK 15 – WORKOUT 2

WEEK 16 – WORKOUT 1

WEEK 16 – WORKOUT 2

WEEK 17 – WORKOUT 1

WEEK 17 – WORKOUT 2

WEEK 18 – WORKOUT 1

WEEK 18 – WORKOUT 2

WEEK 19 – WORKOUT 1

WEEK 19 – WORKOUT 2

WEEK 20 – WORKOUT 1

WEEK 20 – WORKOUT 2

WEEK 21 – WORKOUT 1

WEEK 21 – WORKOUT 2

WEEK 22 – WORKOUT 1

WEEK 22 – WORKOUT 2

WEEK 23 – WORKOUT 1

WEEK 23 – WORKOUT 2

WEEK 24 – WORKOUT 1

WEEK 24 – WORKOUT 2

WEEK 25 – WORKOUT 1

WEEK 25 – WORKOUT 2

WEEK 26 – WORKOUT 1

WEEK 26 – WORKOUT 2

WEEK 27 – WORKOUT 1

WEEK 27 – WORKOUT 2

Trimester 3

WEEK 28 – WORKOUT 1