Mums and Bubs 4 week stronger program

About the Program

Mums & Bubs – Stronger Together is a supportive, expert-led postnatal fitness program designed to help you rebuild strength, confidence and connection after birth.

Each session combines safe and effective postnatal exercise with baby development activities woven throughout the class, allowing you to focus on your wellbeing while supporting your baby's growth, movement and development.

Whether you're newly postpartum or navigating motherhood with an active toddler, this welcoming program provides a space to move your body, connect with other mums and feel strong again.

Program Details

📍 Location: Cooroy Library

📅 Dates: Mondays – 3rd August to 24th August, 2026

⏰ Time: 10:00am – 11:00am

🧘 Bring: A mat, water bottle and everything you need for your bub

👶 Suitable for: Mums and babies from newborn to crawling age 

Exercises are specifically selected to support recovery from common postnatal conditions, including Diastasis Recti (abdominal separation) and pelvic floor dysfunction such as prolapse. Sessions focus on deep core activation, pelvic floor coordination, posture, breathing mechanics and functional strength to help restore confidence and support long-term recovery.

Week-by-Week Program

Week 1: Core & Pelvic Floor Foundations

Focus: Reconnecting with your core and rebuilding from the inside out.

Workout includes:

• Breathwork and deep core activation
• Pelvic floor connection exercises
• Gentle lower body strengthening
• Postural strengthening for feeding and carrying
• Mobility and flexibility work

Baby activities between exercises:

• Tummy time ideas
• Visual tracking games
• Early movement opportunities
• Bonding and connection activities

Week 2: Glutes, Legs & Functional Strength

Focus: Building strength and stability for everyday motherhood.

Workout includes:

• Glute strengthening
• Leg and hip stability exercises
• Core progression work
• Balance and coordination training
• Functional movements for lifting, carrying and playing with your baby

Baby activities between exercises:

• Rolling and movement opportunities
• Sensory exploration
• Interactive songs and movement games
• Developmental play ideas

Week 3: Upper Body, Core & Posture

Focus: Improving strength, posture and confidence.

Workout includes:

• Upper body strengthening
• Core progression exercises
• Shoulder and back strength
• Postural exercises for feeding and carrying
• Low-impact fitness conditioning

Baby activities between exercises:

• Reaching and grasping activities
• Movement and body awareness games
• Parent-baby interaction exercises
• Motor skill development opportunities

Week 4: Full Body Strength Workout

Focus: Bringing everything together into a complete postnatal strength workout.

Workout includes:

• Full body strength training
• Core and pelvic floor integration
• Glute and lower body strengthening
• Upper body and postural strength
• Functional movements to support everyday motherhood
• Recovery, stretching and movement strategies to continue at home

Baby activities between exercises:

• Movement and connection activities
• Developmental milestone play
• Interactive parent-baby exercises
• Celebration and confidence-building activities

About Your Facilitator

Classes are led by Angela Romanowski, a Master of Occupational Therapy student, postnatal movement specialist, yoga teacher and mum of two.

With a passion for women's health, movement and child development, Angela combines evidence-informed postnatal exercise with practical strategies that support both mothers and babies. Her goal is to help mums feel stronger, more confident and more connected throughout their motherhood journey while creating a welcoming and supportive community.

Restore • Strengthen • Thrive