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:
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.
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?
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:
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.
ONE-TIME PAYMENT
$167
This program is a must-do for all new mothers wanting to be the healthiest, strongest and fittest they can be.
VIVA EQUIPMENT PACK – YOURS FREE + FREE GLOBAL SHIPPING.
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:
How to maximise your results
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 getstarted@vivapilatesstudios.com.au and we’ll get back to you ASAP!
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
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.