Postnatal Rehab Exercise with Exercise Physiologist

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

Specialty post natal return-to-exercise classes in Terrigal, NSW Central Coast and online!

Join our specialty post birth classes run by Exercise Physiologists in Terrigal, NSW Central Coast and online!

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Rebuild your core and pelvic floor

Founder Alison Taylor is an accredited Exercise Physiologist with two kids herself who has been through the injuries of childbirth and pregnancy. Alison and her team have, 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.

Worried about returning to high-impact activities?

Here’s a simple roadmap how to recover properly after birth and return to intense movement safely.

Your Postnatal Journey to Fitness

Phase 1

Rest + Self-Care + Check up with your Doctor/Physio for Pelvic Floor and Core Assessment and Medical Clearance.
Early Postpartum

Phase 2

V-HAB 8-Week Program that focus on gentle pelvic floor, deep core, posture, breath, mobility, strength foundations.

Early Postpartum

Phase 3

Advance V-HAB – A bridge to return you back to gym or sports with gradual increase in strength and stamina using a mix of  Mat Pilates, Cardio and Strength, and Boxing.

Early Postpartum

Phase 4

With the right foundations and complete recovery, you are now ready to go back to your favorite sport or enjoy running, jumping, HIIT, deadlifts, and other high impact activities.

Stop the guesswork.

Recover smarter, not harder.

Our Postnatal Programs

V-HAB

After Birth Rehab Program

V-HAB

This is an 8-week program that’s 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. To get the most out of this program, it’s best to have a Women’s Health Physiotherapist check your Pelvic floor function. This will help you confirm you’re engaging and relaxing the core muscles correctly.

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

Advance V-HAB

Bridge Back to Exercise

Advanced V-HAB

This is a flexible postnatal fitness program offering more intensive yet safe, guided classes that include mat Pilates, low-impact cardio, strength training, and boxing. Designed to help you rebuild strength and confidence to return to high-impact activities like running, HIIT, or your favourite sport. You can book casually or purchase a session pack for added flexibility.

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

1-on-1 V-HAB

Personalized Program

1-on-1 V-HAB

We also offer personalized, one-on-one postnatal rehabilitation sessions tailored specifically to your individual recovery needs. Led by a qualified Exercise Physiologist, these private sessions focus on safely rebuilding your pelvic floor, core strength, and overall fitness after childbirth.

Perfect for mums experiencing significant pelvic floor weakness, diastasis recti, or postnatal complications requiring focused attention and is eligible for Medicare rebates under a chronic disease management (EPC) plan.

Prefer to Start from Home?

Now Available – V-HAB Online Course

Rebuild Your Core & Pelvic Floor – From Home

Our Online Program

VHAB – Pelvic Floor & Core Rebuilding Program After Birth

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.

Perfect for busy mums or those who want a flexible, do-it-from-home approach that actually works.

What you’ll get

  • A safe and evidence-based program that gently increases each week

  • Foundations of your core and pelvic floor strength

  • Weekly homework to further continue your progress

  • Direct contact with an Exercise Physiologist for guidance during your program

Join our supportive Facebook group for class discussions & updates

After Birth Rehab

Safely Return to Exercise After Giving Birth

V-HAB (Vagina Rehab) is run by Exercise Physiologists and mums who specialise in rehab after birth.

Whether vaginal or via caesarean section, giving birth is a major event that changes your body, impacting mothers to differing degrees. It’s perfectly normal to experience core and pelvic floor conditions, as well as physical and mental changes after giving birth.

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.

V-HAB bridges the gap between birth and exercise by providing safe, progressive, and gentle loading of the core and pelvic floor. We aim to reduce the risk of prolapse, incontinence, and injury—empowering you to rebuild your body and move through motherhood with strength and confidence.

How V-HAB Can Help You

  • Decrease your chances of incontinence and prolapse

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

  • Lessen any back pain, pelvic pain and related complications

  • Meet like minded mummas in the fresh outdoors.

  • Gain strength and confidence to return to exercise

  • Assist abdominal separation

  • Learn to engage your pelvic floor and core properly

  • A safe bridge back to exercise

  • Weekly take home challenges to maximise your progress

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

What our happy clients 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

V-HAB 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 V-HAB 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