Body Beyond Baby Group Sessions     

Do you have a child under the age of 5?  

Do you want to rediscover the body you once had but are struggling to find the time to work out?  Body Beyond Baby is for you.

Join us in Centennial Park for a postnatal workout that gives you the opportunity to feel fantastic, work up a sweat and meet other like-minded mum’s.  We have nannies to watch your babies and young children while we exercise close by. This way you can enjoy an interruption-free workout, remove the added stress of finding a babysitter and introduce your child to an active lifestyle from an early age.

Body Beyond Baby sessions are structured around the fact that you have given birth, we aim to re-train muscles that have been relaxed for sometime and encourage the knitting back together of the abdominal muscles, to stretch out tight muscles and strengthen important postural muscles.  Add to this our cardiovascular and resistance exercise and you have a fantastic well rounded postnatal workout.

We can cater for all fitness levels by changing exercises accordingly making them easier or harder, so whether you are 6 weeks or 6 months postpartum we will find your groove and ensure you enjoy a challenging and fulfilling workout.  

Body Beyond Baby Session times  

Centennial Park   

Tuesday 9.15-10.15am & 10.30-11.30am

Thursday 9.15-10.15am & 10.30-11.30am

From February 2010 Saturday 8am-9am Body Beyond Baby Bootcamp (No bub's at this session) see page for more info

If you are unable to attend these times and have a group of 8-10 mums who would like to discover their Body Beyond Baby we may be able to organise a session at a time more convenient to you. Our aim is to assist you in getting back into shape and maintaining a healthy lifestyle so please  with any requests .

Body Beyond Baby Locations

We set up inside the gated childrens park near the Oxford Street/Paddington entrance of Centennial Park .  If you enter from the Oxford Street gates the park is immediately on your left as you come in.  If you enter from another gate you need to follow the one way system until you are approaching the cafe/resteraunt and turn left up Parkes  Drive, continue up this road towards the Oxford Street gates and the park is on your right hand side as you approach the gates. 

Click here for a map of Centennial Park.

Cost per Body Beyond Baby session

Summer sessions are $25 which includes your training session from your qualified and experienced personal trainer and our nanny service.  We can cater for a small number of mums bringing two children - this attracts an additional $5 fee and is allocated on a first come first served basis depending upon the size of the group. 

Postnatal exercises you can do at home to get started

Training your core is very important for people of all ages and especially post natal mums who's bodies have been stretched and strained during pregnancy.  When I refer to your core or inner unit I am talking about your transverse abdominals, diaphragm, mulitifidus and pelvic floor.  These are your deep abdominal muscles and are very important to core stability and function.

It is essential to get your inner unit working well before you up the intensity of your exercise program.  If you wobble on the inside it is only a matter of time before the outside suffers leading to injury and discomfort.

The best way to begin to work your core is using the "drawing in maneuver".  It is as simple as drawing your navel towards your spine.  Focus on the region just below your navel , pull it in and draw up your pelivic floor.  This exercise activates your core, teaches it to switch on again, strengthens, stabilises and helps to prevent injury. Ultimatley you should aim to maintain this contraction all day everyday; while you're running errands, picking up your baby and definately during every single exercise.

Practice these exercises to reactivate and train your inner unit:

Four Point Drawing in maneuver

• Position yourself on all fours with a neutral spine.  

• Take a breath in, on your breath out draw the navel to your spine, your pelvic floor upwards and your lower abdominals in.
• Maintain the 'drawing in' on your next out breath and try to squeeze and draw in further as you continue to breathe steadily.
• There should be no movement of the spine during this exercise.
• Perform 8-10 breaths and 2-3 sets.

Supine Leg Extension

• Lie on your back with your knees bent and feet on a flat surface and maintain a netural spine.  
• Complete the 'drawing-in manoeuvre' before slowly sliding one leg out along the floor and then returning it to its start position.  Repeat with the other leg.
• Keep your glutes relaxed.
• The challenge is to move your legs whilst maintaining stability through your abdominals and without your hips moving from side to side.
• Perform 8-10 reps on each leg and 2-3 sets

Prone Hold (this is a more advanced exercise and should be completed on your knees before progressing to your toes)

• Find a prone position with elbows bent and directly under your shoulders. Forearms are out infront.
• Perform the 'drawing-in maneuver', squeeze your glutes and lift your body up onto forearms and knees (or toes if you are more advanced and have been practicing core conditioning for some time).
• Ensure your bottom is neither too hight nor too low.
• Maintain the abdominal contaction and hold for as long as you can, building up to one minute.
• You should not feel this exercise in your lower back.  If this is the case come down, reset and lift up again.

Please head to the Body Beyond Baby section of our FAQ 's for any questions you may have or  for anything we may not have covered.