Return to exercise safely after giving birth
V-HAB, short for Vagina Rehab Program, is run by Exercise Physiologists who are also mums. Statistics reveal that 1 in 4 Australian women experience incontinence and/or prolapse. We’ll work with you to rebuild your core and pelvic floor through a safe and strategic return-to-exercise program.
Vhab + physiolates helped me get back to normal when I never thought I would.
~ Laura, L.
I found V-HAB essential support in the early weeks of having a newborn. It really helps having the right support to get back into exercise.
~ Kate, V.
I feel I have improved greatly and V-HAB is responsible for that improvement both physically and mentally.
~ Sian, P.
Our V-HAB Postnatal Programs
We mainly offer two postnatal programs – V-HAB and Advance V-HAB. If you’re keen on a personalised program, we also offer 1:1 V-HAB sessions tailored to your needs, which may be eligible for Medicare rebates through an EPC referral.
Our exercise group meets in Terrigal, a calm and refreshing spot that’s perfect for outdoor training (weather permitting). Bubs are always welcome, whether in prams or carriers. No stress, our friendly Exercise Physiologists are expert pram rockers!
To get the most out of these programs, it’s best to have a Women’s Health Physiotherapist check your Pelvic floor function first. This will help you confirm you’re engaging and relaxing the core muscles correctly.
Phase 1
Rest + Self-Care + Bonding with bub
Monitor signs of complications (infection, prolapse, mood disorders).
Have a check up with your Doctor or Physio for Pelvic Floor and Core Assessment and Medical Clearance.
Phase 4
With the right foundations, appropriate recovery, and sign off from a Women’s Health Physio, you are now ready to go back to your favorite sport, gym classes, and other activities you love. Or try something new!Phase 1
Rest + Self-Care + Bonding with bub
Monitor signs of complications (infection, prolapse, mood disorders).
Have a check up with your Doctor or Physio for Pelvic Floor and Core Assessment and Medical Clearance.
Phase 4
With the right foundations, appropriate recovery, and sign off from a Women’s Health Physio, you are now ready to go back to your favorite sport, gym classes, and other activities you love. Or try something new!For those who have had a baby and are starting back or those needing to restarting by rebuilding deep core foundations.
If you haven’t returned to exercise post birth or have just had a baby and want to do things properly to avoid incontinence and prolapse down the track, our initial 8-week V-HAB program is for you.
Our 8-week V-HAB program starts with very gentle rebuilding of deep core muscles and strength and has been safely designed in consultation with Women’s Health Physios. The program gives you the basic core engagement exercises to allow you to safely progress to your fitness goals.
Rebuild Your Core & Pelvic Floor – From Home
Perfect for busy mums, mums who don’t live near Terrigal or those who want a flexible, do-it-from-home approach that actually works.
This online V-HAB program is designed by Accredited Exercise Physiologists to gently guide you through the first and most important stage of your recovery: rebuilding your core and pelvic floor.
Whether you’re newly postpartum or several months in and not sure where to start, this is your ‘Step 1’ to regaining core strength, confidence, and function — all from the comfort of your own home.
Exercise Classes for those wanting expert guided exercise training in the outdoors
Following graduation from V-HAB, we also host a pelvic floor friendly classes where we work with your physio to properly progress you back into more rigorous exercise including running, jumping and lifting light weights or whatever goals you have for you and your body’s needs.
Classes include
Advanced VHAB: Mat Pilates for a core and pelvic floor focus building on that deep inner strength, with a fitness finisher.
Pelvic floor friendly bootcamp: Mat Pilates warm up with a 30 min cardio and strength session using all sorts of equipment and moves.
Boxing: Focus on technique foundations for each new started until they are ready to progress to more complex and fun combos and routines in our sessions.
For those who prefer a private one on one session with an Exercise Physiologist tailored to your needs.
If you need something more tailored to your body, recovery stage, and schedule or you’re not sure which program suits you best, we’re here to help.
Let’s have a quick chat so we can point you in the right direction or create something that works just for you. Schedule a FREE consult call with us or you may also send us a message via our Contact Us Page.
