Safe, evidence based exercise programs for rebuilding after birth, with Exercise Specialists

Join our specialty post birth classes run by Exercise Physiologists on the NSW Central Coast and online

Join our specialty post birth classes run by Exercise Physiologists on the NSW Central Coast and online

Book a class

Rebuild your core and pelvic floor

Owner Alison Taylor is an accredited Exercise Physiologist with two kids herself who has been through the damages of childbirth and pregnancy. They studied the causes, implications, prevalence and treatment of incontinence and prolapse issues and want to help women return to exercise properly so that they too don’t become one of the stats with these serious issues.

Our programs

V-HAB 6 week course

This course is suited for anyone starting or restarting core rebuilding after birth. If you have a prolapse or have had other birth complications we will ensure that you exercise safely

Perfect for new mums or mums returning to exercise after an extended time away and would like to have a gentle guide

Advanced V-HAB and Bootcamp classes

This course is suited for those ready for an advanced, more intensive class and want guidance from a specialist, outdoor training, and/or have some injuries or post natal complications but still want to exercise

Perfect for those who have completed the V-HAB course, and anyone that wants guided training (even if you’re not a mum!)

What to bring

For every session, please bring:

  • A towel or mat (or both)

  • Any baby gear to help them sleep (carrier/pram etc)

All other equipment will be provided by V-HAB

Benefits

  • Learn to engage your pelvic floor and core properly

  • Decrease your chances of incontinence and prolapse

  • Gain strength and confidence to return to exercise

  • Assist abdominal separation

  • Support your mental health, mood, and get back some of that long-lost energy

  • Collaboration with your Doctor & Physio for thorough post natal care & support

  • Maintain or improve your cardio fitness and strength

  • Lessen any back pain, pelvic pain and related complications

  • Weekly take home challenges to maximise your progress

  • Meet like minded mummas in the fresh outdoors.

  • A safe bridge back to exercise

Join our supportive Facebook group for class discussions & updates

After Birth Rehab

Safely return to exercise after giving birth

V-Hab by Healthy Bumps is run by Exercise Physiologists and mums who specialise in rehab after birth. Whether vaginal or via caesarean section, birth is a major event that changes your body, impacting mothers to differing degrees. V-HAB is a dedicated program that focuses on pelvic floor rehabilitation and strength to have mums safely return to exercise after birth.

It is perfectly normal for women to experience pelvic floor, core conditions after birth as well as mental and physical body changes, it’s a huge event that we go through. With any huge event or some might say injury, we need proper rehabilitation to return the body back to its function, like we would with an ankle or other injury. VHABs mission is provide woman with that bridge back to exercise with the gradual, safe and gentle loading of the core that your body needs after pregnancy and birth. In doing this we aim to reduce the chances of prolapse, incontinence and injuries to the body as you rebuild and move into motherhood.

What people are saying

Bec

Al and Ness have a fantastic program which has given me the knowledge, strength and confidence to improve my fitness again. Vhab was such a big part of my post natal recovery and I continue to enjoy their bootcamp. Couldn’t ask for a more baby friendly exercise class, my son comes along to most classes and both Al and Ness will rock, cuddle or play with him to allow me to get the most out of each session.

Polly

After my second baby I knew I had a long journey to build up my strength and after having done V-hab my only regret is not having had something like this in my life after I had my first child!! The strength I feel and the results I have achieved in just a few weeks not only make me feel good but give me the courage and confidence to move steadily ahead and gain more strength and better fitness – instead of trying to race back to being the old me, I’m working on form, core strength and capability so I can feel great long term. That being said, in the 8 week challenge my running goals have been surpassed and I was surprised and how good it felt to get back into running again.
In short, I cannot recommend Al, Ness and the V-hab team highly enough and recommend to anyone wanting to get their postnatal body strong and their “v” rehabilitated!

Tam

I started doing Healthy Bumps when I was pregnant with my baby, after My C-section The recovery was long, but I did Vhab with Alison and Ness and they helped so much getting me back to where I am now!! I am doing the Boot Camp challenges and absolutely loving life feeling stronger than ever!

Sarah

A friend who had done this program recommended it to me and I’ve been so glad to have found it. When I started it really made me sad thinking about older women in my family, who lived out their lives with impacts from birth and just thought that’s the way it was/had to be. Al and Ness are both so passionate about helping women become healthy and strong after birth. They put a lot of time and energy into each client, and making the challenges fun. Coming to the sessions is like joining a little community of women all going through the same thing you are, so there’s a lot of support around you. You get to exercise outdoors, in a really comfortable, baby friendly environment. The sessions are affordable and the focus on pelvic floor rehab has been great. Thanks for what you’re doing ladies

Bec

Alison is a great motivator and coach. She takes the time to understand what you need from your return to exercise/fitness program and makes sure you achieve your goals! I would highly recommend!

Ella

I first met Al when I completed the Active pregnancy Workshop. This course showed me safe and effective ways of doing exercise’s while pregnant. It was very informative and she gave one on one help designed specifically to my needs. After having my baby I attended the V-Hab program which eased me back into exercise. The program helped me to concentrate on using my core and we worked on exercises to build my pelvic floor back up. I am able to bring my kids while we do the sessions outside in a safe space. Now I am building my confidence and strength up doing Al and Ness’s challenges with a variety of online or outdoor sessions with a large variety of times and places to complete them. I am feeling stronger everyday meeting with a wonderful group of likeminded Mums. Thank you Al and Ness.

Alyssa

VHAB has been an excellent way for me to get back into exercise after having a c-section. All the classes have been pelvic floor friendly and really focused on you building back up to your fitness goals. I have come a long way and still have a long way to go but VHAB has allowed me to put me first. I love that I can bring my baby in the stroller and Al and Ness are always willing to step in and take care of her so I can get the most out of the class. I am really looking forward to the next challenge and can’t wait to continue to smash my goals. I can’t recommend VHAB enough! Thanks so much Al and Ness

Carla

V-hab was a great way for me to safely begin to move my body and rebuild strength after the birth of my second baby. Al’s expertise and guidance gave me the confidence and motivation I needed. I cannot recommend more highly

Rebecca

I cannot recommend V-hab enough! I have been doing v-hab sessions with Al and Ness for almost a year and I can honestly say it’s often been the best part of the day. Not only do I finish sessions feeling stronger (especially in the areas that need it after having babies) but I have loved meeting other Mums with similar interests. Thank you Al and Ness, love your work!

Katherine

I had stopped exercise whilst pregnant and after having my third cesarean, I lacked confidence in my ability to get back into exercise after such a long period. I started V-Hab casual classes and moved onto the 8 week challenge so I could get back to exercise safely. Ali and Ness are so knowledgeable and passionate about women’s fitness postpartum. The classes are adjusted to your level and they made me feel comfortable in my skin to gain the confidence (and strength!) to join the gym again. I highly recommend them! They are both a bunch of legends! Thank you ladies