prenatal program

prenatal program

Be a fit, healthy and strong mumma with our all-in-one program

  • Strengthen your pelvic floor and condition your core

  • Prepare your body for birth, accelerate recovery

  • Safe & smart prenatal pilates, cardio & strength training

  • Alignment & postural solutions for pregnancy

  • Exercises to help you experience a pain-free pregnancy

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About Bumpacise

VIVA’s online prenatal exercise & nutrition program is designed to help all mums-to-be stay active and healthy during their pregnancy. You’ll improve your fitness whilst strengthening and toning key muscles to experience an easier pregnancy, labour, and accelerated recovery. Specifically designed with your changing body in mind, our program combines elements of Pilates, strength work and low impact cardio so you can begin your journey into motherhood, fit, healthy and strong!

We go beyond modifying workouts. We target the unique exercise needs during pregnancy to ensure you’re physically fit and prepared for birth, and able to recover quickly afterward.

You’re in a beautiful time of transition.

  • Your uterus is expanding

  • Your hormones are shifting

  • Your baby bump is growing

And in the midst of all these transitions, we’re here to help guide and support you!

How it works

Bumpacise is made up of 3 phases and includes 24 prenatal workouts. There are 4 x prenatal class types: Full-Body, Lower Body & Core, Upper Body & Core and Cardio. Every class is unique – no workout is the same! You’ll receive a workout calendar for each phase + a nutrition guide created by leading Dieticians and Nutritionists, with loads of recipes, to nourish your body and baby.

Phase 1: Specifically designed with Trimester 1 & 2 in mind.

This introductory phase focuses on connecting and conditioning your core & pelvic floor.

Phase 2: Specifically designed with Trimester 1 & 2 in mind.

This phase will leave you feeling energised, balanced and strong.

Phase 3: Specifically designed with Trimester 3 in mind.

This phase offers stretch and balance to lengthen and ease tight muscles.

Purchase Program

How often should you exercise while pregnant?

The Royal College of Obstetricians and Gynaecologists recommends you should aim to be active on most, or preferably all days of the week during pregnancy*. They recommend accumulating 150 to 300 minutes of moderate-intensity physical activity each week and, ideally, being active for approx. 30 minutes at a time.

*Always check with a doctor before starting an exercise program, as there are some situations where exercise may not be advised for high-risk pregnancies. The doctor will advise you if exercise is not suitable during your pregnancy.

Meet your facilitators & women’s health experts

Olivia Brown

VIVA Co-Founder & Program Facilitator

Genevieve Norton

VIVA Co-founder & Program Facilitator

Madi Sheppard

Dietician & Nutritionist, Nutrition Compass

Emily Field

Women’s Health Physiotherapist

this program will:

  • Condition your core

  • Strengthen the arms and back

  • Tone and define your legs

  • Lengthen and ease tight muscles

  • Improve cardiovascular fitness

  • Improve energy levels

  • Reduce the risk of gestational diabetes

You’ll receive

  • A structured 3 phase program – all content is pre-loaded for you.

  • 24 x unique, safe, and effective prenatal workouts

  • Pick the class style that suits you depending on how you’re feeling on the day!

Bonus Content:

  • A safe-exercise guide during pregnancy

  • A workout calendar for each trimester

  • A prenatal nutrition guide + recipes developed by Dietician & Nutritionists

  • A prenatal exercise guide and 6 x educational videos from Women’s Health Physio

We believe the safest and best pregnancy workouts are

low impact and of moderate-intensity, incorporating a fusion of Pilates, strength and cardio.

Who should join this program?

  • Mums-to-be in all stages of pregnancy who want to maintain or improve their pre-pregnancy fitness

  • Mums-to-be who want to ensure that they are in the best shape physically and mentally for labour and birth of bub

  • Mums-to-be who are looking to strengthen and protect their spinal health as bub grows

  • Mums-to-be who are looking for a place to start their pregnancy fitness and just haven’t found the right program yet

Co-Founders Genevieve and Olivia will guide you through balanced workouts that will leave you feeling energised and ready to tackle the many wonders of a fitter pregnancy.

Equipment you’ll need:

  • No need to go out and purchase equipment!

  • You’ll receive a VIVA Equipment Pack: booty band set, gliding discs, pilates ball & travel bag

  • Optional use of dumbbells or 2 x cans from around the house

Why choose Bumpacise?

  • Includes the best pregnancy-safe exercises to help you build muscle tone which reduces the likelihood of hip, pelvic, back or neck pain.

  • It will improve your fitness – which helps you maintain a healthy weight gain during pregnancy.

  • Created by qualified women’s health and fitness professionals who are experiencing their own prenatal journey alongside you.

Lifetime Access — this program is yours to keep.


This program is a must-do for all expectant mothers wanting to be the healthiest, strongest and fittest they can be during pregnancy

  • Free VIVA equipment pack

  • 3 x Phase Program

  • 24 unique prenatal workouts

  • Caters for all trimesters

  • Pregnancy Safe Exercise Guide

  • Nutrition Guide – Dietician Approved

  • Education from Women’s Health Physio

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Why is exercise important during pregnancy?

Moderate exercise during all stages of pregnancy is extremely beneficial for both you and your baby for a number of important physiological reasons. But the most important reason to exercise regularly during pregnancy… it makes you feel GREAT! During pregnancy, regular exercise provides many benefits:

  • It can help you maintain your pre-pregnancy fitness levels

  • It helps you maintain a healthy weight during pregnancy

  • Exercise helps improve the quality of your sleep (which also helps reduce your fatigue)

  • Many pregnancy exercises help build strengthen your back & core muscles, preparing your body for the birth of your baby

  • It can also help prevent pregnancy-related constipation (a common issue during pregnancy)

  • And… exercise also releases endorphins to improve your mood, so it makes you feel good

Every pregnancy is unique!

But we can proactively prepare our body for birth & recovery – together!

  • You don’t need to endure the common aches and pains of pregnancy—you can intentionally work on your alignment and protect your back, hips, and joints.

  • You don’t have to leave diastasis recti (abdominal separation) up to your genetics – you can intentionally prepare and strengthen your core

  • You don’t have to ‘just deal with’ incontinence, you can intentionally stay in control of those important muscles

  • You don’t have to cross your fingers and hope that you’re strong enough to make it through labour – you can intentionally develop the muscles you’ll need for contractions and pushing.

Ready to start Bumpacise?

Join Now

Ready to start?

Join now

Dietician-designed nutrition plan

Our Bumpacise program includes a dietician-designed nutrition plan — to nourish you & bub! Bumpacise provides you with a delicious healthy eating component. You’ll receive a comprehensive, pregnancy-safe nutrition guide covering what to eat, food safety & hygiene, alternatives for cravings, recipes and more. Created by Madi Sheppard from Nutrition Compass – this guide takes out the guesswork of what’s best to eat.

Our VIVA Pregacise Program is approved by top Women’s Health Physios. We recommend that you read our Pregnancy Exercise Guidelines before starting any form of exercise during pregnancy, and always consult with your healthcare practitioner. As long as you listen to your body and you stick to physical activities deemed safe for pregnancy, you should be able to stay active throughout your entire pregnancy which is great for you and your new baby.

If you have any questions about our pregnancy program, just send an email to us at and we’ll get back to you ASAP!

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Is this program suitable for me?

Once you have been cleared by a healthcare professional and feel comfortable exercising during your Pregnancy, this program caters for all levels of fitness. It’s suitable for beginners and intermediate/ advanced levels of Pilates or fitness-lovers. The program is specifically designed to cater for all stages of pregnancy so you can feel confident in the knowledge that everything you’re doing is safe for you and bub!

Well, we definitely recommend talking to your doctor or healthcare professional to make sure you’re ok to start an exercise program. But once you’ve got clearance from them, the VIVA Program provides so many levels and options that you’ll always be able to find a level to suit you! We recommend always taking at your level and having a good read through our Guide to Safe Exercise During Pregnancy before starting.

Yes – is ok to exercise with morning sickness. To get more energy and to feel more revitalised, you do need to expend a little energy. Light exercise is the perfect way to do this. I know how hard it is but women do our program have reported feeling so much better when they do exercise. However if you are suffering from severe morning sickness – hyperemesis gravidarud, we recommend you obtain clearance from your Doctor before commencing any form of exercise.

You need a balanced workout of both cardiovascular and strength training coupled with stretching, stability and mobility exercise.

In this program you will do safe cardio, conditioning and strength work that will help you achieve an improved physique, conditioning & endurance which is helpful for labour. You’ll also increase oxygen and nutrient-dense blood flow to your baby, release endorphins (happy hormones) and feel energised!

Plus you’ll do Pilates to improve mobility, stability and flexibility. This will help with your changing pregnant posture, by reducing back pain and improving your pelvic floor. Plus assist you if you are recovering post-birth both mentally and physically.

TOTAL BODY: A full-body, balanced Pilates workout to strengthen and tone key muscles to better equip your changing body.

UPPER BODY & CORE: A fusion of Pilates and strength training, this class strengthens your arms and back and conditions the core.

LOWER BODY & CORE: A fusion of Pilates and strength training, this class defines the legs, lengthens and eases tight muscles and conditions the core.

CARDIO: A low impact, energising cardio class to improve cardiovascular fitness and heart health.

It’s a 3 month subscription billed monthly at $48.00 per month. It automatically renews monthly once the minimum 3 months is complete. You’ll also receive access to our Prenatal 14 Day Program and On-Demand Prenatal classes with your month-to-month subscription.

To cancel your subscription, login to Viva At-Home Portal, select account info, billing and then request to cancel.

VIVA has been working with clients in all different stages of pregnancy for years! We’ve been helping women to feel confident in their body as well as ensuring that they are in the best shape for birth, delivery and recovery and we’re proud to finally be able to bring this wealth of knowledge and experience online.

Pilates is an exercise methodology that was created by Joseph Pilates over 100 years ago. Pilates was initially used as a tool to rehabilitate soldiers who had been injured in wartime but is now more commonly practiced for it’s physical fitness benefits including long, lean lengthened (not bulky) muscles building and its ability to strengthen the core to ensure spinal health.