When can I start the postnatal programme?

The Mamawell Postnatal Method is suitable to start from around 6w minimum postpartum. However, it can be started at any stage of your life, with many people choosing to do it post surgery or injury. Pre 6 week mark, you can access the 'Birth and Early Day's content which is suitable right from birth if you choose. It comprises stretches, pelvic floor work, breathwork, yoga and mindfulness practice especially for new parents.

What's included in the postnatal programme?

The postnatal programme is designed to be completed in around 16 weeks, but could take longer. It includes: 8 full length workouts increasing in difficulty. 8 shorter workouts when you have less time. Pilates and Yoga sessions. Physio-led sessions on essential topics. Breathwork and mindfulness sessions. Slow flow & stretches video content on: pelvic floor, core work, diastasis recti. Written content on: the abdominals, the pelvic floor, stretching and relaxin. Early days postpartum content including: stretches, yoga, mindfulness, posture, pelvic floor.

How often should I do the workouts?

We suggest being active nearly every day, with a mixture of higher and lower intensity activities. For example, week 1: Mon - MW session 1 Tue - 30 mins power walk Wed - MW session 1 Thur - 30 mins brisk walk Fri - MW core workout & Slow flow Sat - 30 mins brisk walk Sun - Rest The videos are designed to be interesting even if you do them many times. As you are working out in your own home, you have the flexibility to choose your own pace. Feel free to pause the video at any time, take longer breaks, or even add an extra circuit as a challenge. be completed a few times, A guide on how to incorporate the videos over 16 weeks: Week 1: Session 1 & 2 Week 2: Repeat session 1 & 2 Week 3: Session 3 & 4 Week 4: Repeat session 3 & 4 And so on, until all the workouts are complete. That way you'll really find your strength and fitness increasing. The workouts should once isn't enough as we're building strength from the inside out post-birth & this takes repetition.

I've had a bad nights sleep - can I still workout?

Before working out, it is recommended to be mindful of your energy levels and how much sleep you’ve had. If you are really fatigued, then maybe a full workout is not what your body needs, in which case, the Slow Flow video would be perfect. In addition you could try one of the the warm up sections from any of the full length sessions as they include stability and remedial work that is mat-based and low intensity. Sometimes, despite being fatigued, it may feel fantastic to work really hard and sweat and this may provide you with renewed energy. In this case, go for it! The videos can be paused at any time, it is important you work to your body’s needs to give you the most beneficial workout for YOU on each particular day.

What equipment do I need?

All workouts are designed to do at home with minimal equipment and space. You will need: An exercise mat A 2m long resistance band - go for strong resistance when purchasing, or start on a medium resistance and increase as you work through the videos. A short circular looped resistance band - go for strong or very strong resistance. Here are some links for appropriate bands: Looped band Long band

You will notice there’s no soundtrack playing in the background of the Mamawell Method. We’re all different, and musical choice is so personal, so we decided to let you choose your own. Depending on mood, energy levels or how much sleep you’ve had, your music choice will differ day to day. Some people love to listen to podcasts, some the radio. And sometimes you may just want a bit of peace and quiet with no music at all.

When is payment taken?

When you sign up to the postnatal programme you get a free trial for 1 week. Payment will automatically be taken after that week and then will continue coming out of your bank every month until you decide to cancel.

How do I cancel my subscription?

We're here to help you regain strength, energy and confidence after birth, and whether that takes a few months or longer, we're excited to see you improve. You can cancel anytime by heading to the 'my subscriptions' page on the login menu. How about trying Club Mamawell after you finish the postnatal programme? It's the perfect follow-on fitness membership. Your membership will cancel immediately and no further payments will come out after the current billing period. I'd like to cancel now.

Can I download the videos?

The videos sit on the Mamawell platform and are not downloadable or shareable. You'll need an internet connection to access the videos, but they are available on multiple devices 24/7. You can watch them on mobile or desktop and they can be cast to a TV for big screen viewing!

MAMAWELL Method

THE MAMAWELL METHOD: POSTNATAL

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Welcome to Mamawell Postnatal.

Rebuilding strength and energy after birth takes time, and the Mamawell Postnatal Programme is here to support that process properly, with expert-led sessions that meet you wherever you are right now.

If you're in the very early days after birth, start with the Early Days Postnatal section. These four short sessions, covering breath and body reconnection, pelvic floor, gentle core work and release stretches, are designed for before any structured exercise begins and can be done from the first days postpartum.

From around six weeks, begin with Session 1 of the Postnatal Strength & Cardio Programme and work through in order, repeating each session before moving on. The programme builds progressively over eight workouts, with shorter versions available for days when time or energy is limited.

Alongside the main workouts, Postnatal Restore offers yoga, stretch and flow sessions to support recovery and nervous system regulation, and Postnatal Mindfulness & Breath is there for the days when you need something calmer.

Additionally, the Understanding Your Postnatal Body section covers core recovery, pelvic floor health, diastasis recti and safe return to exercise, and is well worth reading early on.

The sessions are designed to be repeated, adapted and revisited as your strength and recovery evolve. There is no fixed timeline, just a programme that moves with you.

Thank you for trusting Mamawell with this part of your journey.

Still need some more info? Click here

Rosie x

Founder: Mamawell

Postnatal Workouts

EARLY DAYS POSTNATAL

Four short sessions for the very first days after birth - the things you can start before any structured exercise begins. Each one is gentle and mat-based, covering breath, pelvic floor, core reconnection and release stretches for the spots that quickly feel tight. They fit around feeding, rest and the unpredictability of early postnatal life, and can be repeated as many times as you need.

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Postnatal Workouts

POSTNATAL STRENGTH & CARDIO PROGRAMME

Your main postnatal workouts combining strength, cardio, Pilates and core-focused movement. Designed to support recovery, rebuild strength and gradually lift energy, with options suitable for all births and stages postnatal.