REBUILD YOUR BODY & REGAIN CONFIDENCE with our all-in-one, online postnatal program

  • Reconnect your abdominals & strengthen your pelvic floor

  • Regain energy, confidence and self-esteem

  • Safe & smart postnatal pilates, cardio & strength training

  • Alignment & postural solutions

  • Exercises to help you rebuild your body after baby

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About Mamacise

VIVA’s online postnatal exercise & nutrition program is designed to help busy mums rebuild their body after baby. We’ll guide you through returning to exercise slowly and steadily, helping you to reconnect your abdominals and regain strength, confidence & energy. Our program combines elements of Pilates, strength work and low impact cardio so you can become a fit, healthy and strong mama!

What are the benefits?

VIVA’s postnatal program will help you to:

  • Reconnect your abdominals and strengthen your core

  • Regain energy, confidence and self-esteem

  • Reduce back pain & unwind the physical demands of nursing

How it works

Mamacise is made up of 3 phases and includes 26 postnatal workouts. There are 5 x postnatal class types: Bubacise, Pramacise, Cardio & Core, Tone & Progressive Pilates. You’ll receive a workout calendar for each phase + a postnatal nutrition guide created by leading Dietitians and Nutritionists, with loads of recipes, to nourish your body post-baby.

Phase 1: Reconnect & Realign.

This introductory phase focuses on reconnecting and reconditioning your core.

Phase 2: Regain strength & fitness.

This phase will leave you feeling energised & fit. Classes you can do with bub.

Phase 3: Rebuild muscle tone.

This phase is all about toning and strengthening your entire body.

Purchase Program

When can I start the program?

Everyone recovers from childbirth differently, no two mums are alike. It is so important for your physical and mental wellbeing to return to exercise slowly and steadily. Even if you exercised prior to, and during pregnancy, your physical recovery from childbirth can be unpredictable. It’s so important to listen to your body, go at your own pace and be aware of your limits.

Make sure you have clearance from your women’s health physio, doctor, midwife or maternal health nurse at your 6-week checkup before commencing any exercise program. It’s also important to only do SAFE abdominal exercises, appropriate to the postnatal stage you’re in. If you do strong abdominal exercises (like crunches) too soon, it can take longer for your belly to become flat, as you will keep stretching the recovering muscles before they are able to handle the tension.

Meet your program facilitators

Olivia Brown

VIVA Co-Founder & Program Facilitator

Genevieve Norton

VIVA Co-founder & Program Facilitator

this program will:

  • Recondition your core

  • Strengthen the arms and back

  • Tone and define your legs

  • Lengthen and ease tight muscles

  • Improve cardiovascular fitness

  • Improve energy levels

  • Reduce weight gained during pregnancy

You’ll receive

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

  • 26 x unique, safe, and effective postnatal workouts

  • An equipment pack for home including booty band set, Pilates ball, gliding discs and travel bag

Bonus Content:

  • A return-to-exercise postnatal guide

  • 3 x monthly workout calendars

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

  • Lifetime access to the content – one time purcahse only

We believe the safest and best postnatal workouts incorporate

a fusion of pilates, strength and cardio to rebuild your body.

Who should join this program?

  • Mums who have got clearance from their doctor at their 6 to 8 week check-up

  • Busy mums wanting to feel fit and strong again

  • Mums who want to restrengthen their core, reduce fat and tone up

  • Mums who are looking for a place to start exercising again 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 motherhood.

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 Mamacise?

  • Includes the best postnatal safe exercises to help you rebuild your body after baby

  • It will improve your fitness – which helps you reduce the weight gained during pregnancy.

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

Lifetime Access — this program is yours to keep.


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

  • Free VIVA equipment pack

  • 3 x Phase Program

  • 26 unique postnatal workouts

  • Caters for all levels of fitness

  • Postnatal Safe Exercise Guide

  • Postnatal Nutrition Guide – Dietician Approved

  • 10 – 30 minute safe & effective workouts
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Benefits of exercising

We could not be more pro exercising but it is important that you speak with your GP or Obstetrician prior to commencing any new exercise program. When you’re ready to return to exercise the benefits are endless:

  • Increase energy and regain confidence

  • Increase lean muscle and speeds up metabolism

  • Aids in managing depression and anxiety

  • Relieves stress, improves sleep and enhances immune function

  • Improves mood, self-esteem and state of mind

  • Say goodbye to unwanted kilos

How to maximise your results

  • Follow the program – do not move through the phases until your body is ready.

  • Don’t overdo it – focus on your form and technique – steadily working up the intensity

  • Follow the dietician-designed guide to nourish your body & reduce unwanted fat

  • Discover an exercise routine you genuinely enjoy – do short, effective workouts that are designed with busy mums in mind!

Ready to start Mamacise?

Join Now

Ready to start?

Join now

Dietician-designed nutrition plan

Mamacise provides you with a delicious healthy eating component. You’ll receive a comprehensive, postnatal nutrition created by Madi Sheppard from Nutrition Compass – this guide takes out the guesswork of what to eat.

Our Mamacise Program is approved by top Women’s Health Physio’s. We recommend that you read our Postnatal Exercise Guidelines before starting, and always consult with your healthcare practitioner. As long as you listen to your body and you stick to physical activities deemed safe for postpartum, you should be able to safely return to exercise & regain strength and fitness.

If you have any questions about our postnatal 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 with regular walking you can commence this program. 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 postpartum so you can feel confident in the knowledge that everything you’re doing is safe.

You can definitely improve the strength of the pelvic floor post pregnancy with specialised pelvic floor exercises. Your pelvic floor is just like any other muscle in your body so needs daily “training” to work effectively and efficiently.

Just because your GP may give you clearance at 6-8 weeks post birth, does not mean you have fully healed which is why seeing a Women’s Health Physio is so important! Many women do not realise this and return too quickly to strenuous exercise post birth, that can trigger incontinence or a prolapse so please educate yourself, rehab before your retain if required.


We recommend you consult your Doctor or Medical professional prior to returning to exercise. Generally speaking after 6 weeks for a vaginal delivery and 8 weeks for c-section. However we recommend booking in to see a Women’s Health Physio for a full assessment.

BUBACISE: A full-body, balanced Pilates workout on the mat with your bub.

PRAMACISE: A full-body, balanced Pilates workout incorporating the pram and bub.

PROGRESSIVE PILATES: A more challenging Pilates workout to realign and reconnect your body, focusing on improving muscle tone and balance.

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

TONE: A strength class using dumbbells to rebuild muscle and tighten up the body

It’s a one-time payment of $167 and gives you lifetime access to the program to repeat as many times as you like.

VIVA has been working with clients in all different stages of postpartm for years! We’ve been helping women to regain confidence in their body as well as ensuring that they return to exercise safely 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.