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Trial a Live 35 minute class, online for FREE!

With Karen Ellis, Postnatal Recovery Expert

and Former Midwife 

FREE Trial Dates*

*Plus class playbacks in case you can't
make it live

Monday 18th March, 10AM

Wednesday 20th March, 10AM

Friday 22nd March, 10AM


Sign up to try an online 35 minute (optionally baby wearing) postnatal exercise class for FREE. There are three dates to choose from. If you can't make any of those you will get playback of a class in your inbox anyway. Expect an email instantly in your inbox with class details and links.  

  • A great place to start your journey to strong after you have had a baby. Feel reassured you are looking after your postnatal body and keeping it safe as I (Karen Ellis, former midwife turned Postnatal Rehabilitation Coach) coach you through each move keeping your pelvic floor and stomach muscles safe. 

  • Expect upbeat feel good music, an instructor who is likely to make you laugh (thats me) and to finish the class feeling energised. Even if you tune into the class feeling pretty meh you will leave with happies running around your body and ready to take on the day - I know this because mums tell me!

  • No need to find childcare or leave your baby. You can give this class a go with your baby in a carrier or with your baby next to you. 

  • With this class you don't even have to leave the house to exercise. Infact, you don't even have to get out of your pjarmas if you don't want. 

  • Perfect for you if you have never exercised before or if you are usually a regular gym user. There are lots of levels all the way through and you are encouraged to work at your own pace whilst listening into your body, so you can tailor the class for you and your body. 

If you want to pick up your child as they grow heavier and have active adventures without having to worry about whether your body can so you can make amazeballs memories then let's get to work - Sign up Above

Sign up below


What to expect...

Sign up and expect an email with class details and links to join in into your inbox.


  • The class will be the perfect timing of around 35 minutes and held live on zoom. It is just enough time to get moving and strengthening without it being too long for your baby so you are more likely to fit in an undisturbed workout. 

  • Feel free to do the class anywhere you like. Mums have done classes in the garden before! But also feel free to try the lounge, kitchen or nursery (in your PJ's if you wish).  

  • You will feel confident that you are exercising safe as we spend a full track practicing connection of your pelvic floor and abdominal muscles so you know what to do as I prompt you to connect throughout the classes. 

  • I generally don't like exercise unless it has a fun twist. Which is why the moves are choreographed to upbeat feel good music which gets you wanting to move right away. Squats to music are so much more fun, but don't take it from me try it out for yourself.

  • Once you have your body moving to music, a smiley (sometimes slightly silly) instructor and a content baby expect the happies to swamp your body and for you to get out of your head for a little while. During class you will find yourself lost in the movements and after class you will feel energised, strong and ready to take on the day.

  • Expect there to be lots of options and levels throughout class which is designed to accommodate someone who has never exercised before and someone who is an advid gym goer. You will be encouraged to listen to your body and select the levels that are good for you with no pressure to push yourself unless you feel comfortable to. After all your body is recovering from childbirth and it deserves the time to be nurtured back to strength.  

Your class instructor....

Karen Ellis - Postnatal Rehabilitation Coach


I am Karen Ellis, former midwife turned Postnatal Rehabilitation Coach here to help you, new mum, feel safe during your journey to feeling confident in your pelvic floor so you can jump on a trampoline with your little, build strength in your core so you can confidently lift your children as they grow heavier and to feel happy in your postnatal body. 

I call bull to the 'get fit quick' and 'bounce back to your pre pregnancy body' hype and encourage you to nurture your postnatal body carefully to strength giving it the time it needs to become strong and stay strong forever.  

After struggling to find a way of fitting exercise in my life that I enjoyed I knew classes had to be choreographed to music. I find standard exercise boring and I don't keep up with it unless I find it fun. So I bring to you classes that are happy, upbeat, none pressurised and are designed to make you smile and feel blooming awesome about yourself. I purposefully made them this way so that you want to keep coming back for more. 

I would love you to come and experience them for freeeeeeee. 

So drop your email in the box below and give it a go for yourself. 



These classes are for you if.....

You are a mum who;


  • Wants to feel connected to their Pelvic Floor again and confidently jump on a trampoline with your children.

  • Wants to adventure with their children without having to worry about whether their body will manage (I am talking joining in at the park and soft place, climbing a tree and exploring the world)

  • Is feeling a bit, meh, about their Postnatal body but wants to be able to look in the mirror and feel good about what they see. 

  • Wants an end to lower back pain so there is no limit to how long they can carry their baby for.

  • Would like to exercise but doesn't know where to start to keep it safe for your newly postnatal body. 

  • Wants to nurture their body back to full strength post baby safely. No forcing it to do anything it isn't ready to do yet. 

Sign up here*

To try a live class for FREE

*By signing up you are agreeing to go onto my

mailing list (You can unsubscribe any time)

Don't Just Take It From Me

What my members say........



I'm not sure I will be able to work Zoom, I'm not that technical. 

Zoom is super easy to use on any device that can access the internet. You will have a link that you can use that will take you to the first class. You will be asked to download zoom the first time you attend a live class, but don't worry it's a click of a button and the rest sorts itself out. It is super easy! However, If this is something that worries you, I am more than happy to walk you through the process. Just drop me a message so I can help you out. 

 I am scared to join a live class, I don't want people to see me.

Just like walking into a class for the first time it can seem a little scary to enter an online class too. That's OK, I feel it too when I attend somewhere new. I want to reassure you that we are all super kind and we are on your side. No judgement! Also, if you would prefer not to be seen on a zoom class you can opt to have your video turned off once the class gets started. 

What if I can't make the LIVE classes or I want to do more classes a week?

That is not a problem. You can access a free pre recorded demo. Head over to the free demo page to sign up for that. Once you become a member you will get access to playbacks of all of the live classes so you can do them whenever suits you and your baby. 

When can I join in with classes?

The short answer to this is when your baby is 6 weeks old post vaginal birth and 12 weeks post C section and you have had the OK from a health care professional. 

However, for optimum safety it is a good idea to ensure you can connect with your pelvic floor and abdominal muscles effectively before you start any intense exercise. You can join in with the classes at a lower level whilst you get the hang of how to use your breathe, pelvic floor and abdominal muscles throughout the class. Once you have joined the membership you get access to a step by step online course that talks your through how to do this safely and effectively. 


How old can my baby be to join in the class in a sling?


There isn't a simple answer to this question it depends on a few things. Firstly, there is no 'rule' as to what weight your baby should be when you need to stop carrying them in a sling in a class. It is all dependant on how you feel and what you can manage. 


If you sling your baby regularly from birth then your body will be used to it and your muscles will strengthen to accommodate the increase in weight. There is no reason why you couldn't be slinging a baby up to 2 years old or even beyond if you are used to it and dependant on the weight of your baby. When your baby starts to feel heavy or restricts your view it's helpful to start slinging them on your back. 


If however you are not used to slinging you may need to ease yourself into it. You can do this by slinging your baby for short walks and building the distance of your walks. Make sure you take correct posture into consideration. You could also join in part of a class, taking regular breaks and/or staying at the lower levels of the exercises. Perhaps the only way of finding out if it is going to work for you is to give it a try. I am more than happy to discuss this with you if you are unsure whether it would be suitable for you.  


What if I want to take part without carrying my baby?


This is absolutely fine and encouraged! Sometimes your baby might be napping or just not in the mood for being in a sling. Also, you may like to join in the membership to build a strong core after your child has grown past the baby stage. You are more than welcome to do so. It will still be effective and still result in a stronger, functional core. 


I am worried I wont be able to keep up with the class. 


You really have nothing to worry about. You can take the class at your own pace. You are welcome to take breaks whenever you like. There are also several levels in the workout so you can choose a level that suits you. 

If you have any more questions please just ask! I am here for YOU

What if I just want to do Core workouts without anything else?

I have included a section that has abdominal workouts that you can do without your baby in a sling so you can really concentrate on all  the super important abdominal muscles that you need to learn to connect with and strengthen. 

However, it is really important to consider that the muscles in your butt, legs and even your arms are all connected and support each other. So you really should be strengthening your whole body alongside your abdominal muscles. 

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