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Commit to the programme. Join the group. Be part of the club.
Good vibes and time dedicated to YOU, on your own time at home.

Commit to the programme. Join the group. Be part of the club.
Good vibes and time dedicated to YOU, on your own time at home.

Commit to the programme. Join the group. Be part of the club.
Good vibes and time dedicated to YOU, on your own time at home.

MAMAWELL Method

THE MAMAWELL METHOD: POSTNATAL

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Welcome to Mamawell Postnatal.

Making time to restore strength, energy and balance after birth is one of the most supportive things you can do for both your body and mind. The Mamawell Postnatal Programme is here to guide you through that journey with expert-led, thoughtful support.

You’ll find a progressive Postnatal Strength & Cardio Programme, alongside short workouts for days when time is limited. There’s also Postnatal Restore, offering yoga, stretch and flow sessions to support recovery and nervous system regulation, and Postnatal Mindfulness & Breath, to help you feel calmer, clearer and more grounded.

Alongside movement, Understanding Your Postnatal Body provides essential education on core recovery, pelvic floor health, posture and safe return to exercise – helping you feel informed and confident in your body as it heals.

This isn’t a rigid plan. The sessions are designed to be repeated, adapted and revisited as your strength, energy and recovery evolve.

Thank you for trusting Mamawell as part of your postnatal journey. We’re here to support you every step of the way.

Still need some more info? Click here

Rosie x

Founder: Mamawell

Postnatal Workouts

POSTNATAL STRENGTH & CARDIO PROGRAMME

1. Core Foundations

39:00

2. Stability & Strength

35:34

3. Strength With Flow

38:35

4. Building Power

34:28

5. Strong & Supported

33:46

6. Endurance Builder

38:09

7. Total Body Confidence

34:36

8. Stronger Than Before

39:56

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.

POSTNATAL ESSENTIALS

Postnatal essentials

Core Activation

23:55

Postnatal Posture

07:21

Checking for Diastasis Recti

04:47

Early Postnatal Breath & Core

14:48

Understanding the Pelvic Floor

07:25

Physio: Pelivc floor activation & endurance

12:15

Postnatal Stretch

15:02

Physio-informed sessions covering key postnatal topics such as pelvic floor recovery, diastasis recti and early core activation. Designed to help you understand your postnatal body and move with confidence.

POSTNATAL yoga and stretch

POSTNATAL RESTORE

Early Days Postnatal Yoga

22:30

Fundamentals Yoga Flow

23:36

Core Yoga Flow

29:02

Wind Down Stretch & Flow

18:19

Energising Stretch & Flow

21:09

Postnatal Stretch

15:02

Calmer postnatal sessions combining yoga, stretching and gentle movement to support mobility, release tension and calm the nervous system. Designed to help you slow down, reconnect with your body and restore energy alongside the main workouts.

Postnatal Mindfulness & Breath

POSTNATAL MINDFULNESS & BREATH

Meditation For New Mums

14:33

Coping with tiredness

10:02

Letting go of the Shoulds

09:25

Breathwork: 3 minute SOS

03:34

Permission to Rest

10:10

Calming Breathwork

11:23

Breathwork for Focus

11:25

Havening Technique (Mini Zen)

05:15

Mindfulness and breathwork sessions to support emotional wellbeing, reduce overwhelm and help regulate the nervous system during the postnatal period.

Postnatal shorter sessions

POSTNATAL STRENGTH & CARDIO - SHORT WORKOUTS

Short Version - Core Foundations

27:11

Short Version - Stability & Strength

27:19

Short Version - Strength With Flow

27:35

Short Version - Building Power

26:09

Short Version - Strong & Supported

26:52

Short Version - Endurance Builder

29:53

Short Version - Total Body Confidence

27:11

Short Version - Stronger Than Before

29:31

These videos cut out the warm-up, taking you straight into the cardio and strengthening circuits. A quick warm-up and familiarity with the full-length workouts is recommended before doing these sessions.

The short workouts are perfect for when you’re time-poor, or if you’d prefer to complete your own accelerated or self-led warm-up.

UNDERSTANDING YOUR POSTNATAL BODY

These guides explain the key physical changes your body experiences during pregnancy and childbirth, and how they affect your return to exercise. Inside, we cover the most common postnatal questions and concerns, helping you move forward with confidence, understanding and care.

You'll learn about:

Pelvic floor - its structure, how to strengthen it, and how to return to higher-intensity exercise safely.
Diastasis recti (abdominal separation) – what it is, how to check for it, and what’s recommended to support healing
Stretching – how the hormone relaxin affects the body, and how to stretch safely in the postnatal period..

READ:

THE PELVIC FLOOR

DIASTASIS RECTI

STRETCHING & RELAXIN

WHO ARE YOUR INSTRUCTORS?

You’ll be guided by best-in-class instructors across workouts, physio-led sessions, Pilates, yoga, mindfulness and breathwork. Every instructor brings years of experience and has been carefully chosen for their warmth, inclusivity and supportive teaching style – so you can move with confidence, knowing you’re in safe hands.

FITNESS

Rosie Stockley

Rosie draws on a lifelong background in movement as a former dancer and choreographer to bring a deep, intuitive understanding of the body – how it moves, heals and grows stronger. She is qualified in pregnancy and postnatal training, with a particular focus on supporting women through recovery, rebuilding strength and restoring confidence after birth.

A mum of two, Rosie created Mamawell to offer thoughtful, expert-led support through pregnancy and postnatal life, helping women feel informed, capable and cared for at every stage.

1:1 sessions: info@mamawell.org

PHYSIO & PILATES

Laura Harman

Laura is a highly experienced physiotherapist, Pilates instructor and strength & conditioning specialist with over 15 years’ experience in the industry. Her career spans everything from sports injuries to complex spinal rehabilitation, giving her a deep and well-rounded understanding of the body.

Laura is specialised in pelvic health, with a focus on pregnancy and postnatal care. Through Pilates-based rehabilitation, she supports women to rebuild strength, restore confidence and move well.

IG: laura_physio_pilates

claire mills.webp

PHYSIO & PILATES

Claire Mills

With a physiotherapy-led approach that led her to found Core LDN, Claire brings over 15 years’ experience and an exceptional understanding of the foundational strength needed for optimal function and performance.

A mum and ambassador for ante- and postnatal pelvic health, Claire is passionate about using physiotherapy-led Pilates to empower women to stay strong, both mentally and physically, during pregnancy and after birth.

www.coreldn.com

YOGA

Zoshia Shepherd

Zoshia is a highly regarded yoga teacher with almost a decade of teaching experience and a facilitator of 200-hour RYT teacher trainings. She believes deeply in the transformative power of yoga to support both physical and mental wellbeing.

She is also a certified Mindfulness Teacher and NeuroLeadership Coach, and the founder of Resilient:Me – a unique approach combining movement, mindfulness and brain-based coaching to support resilience, self-awareness and purposeful living.

IG: Zoshiashepherd

MINDFULNESS

Louise Barton

Lou is a Zen mindfulness teacher who trained with the Institute of Integrated Nutrition and is a member of the UK Health Coaches Association. She is also a guest columnist for Natural Health magazine, where she writes a regular Holistic Health column.

An island girl living on the Isle of Wight with her husband and four children, Lou brings a sense of slow living, balance and mindfulness into her work, helping others find moments of calm and perspective when they need it most.

www.10ofzen.com

BREATHWORK

Sophie Belle Watts

Sophie is a breathwork facilitator and mum of two who is passionate about the power of breath to support wellbeing at every stage of life. Having used breathwork herself to navigate burnout, overwhelm and anxiety, she brings a deeply human and relatable approach to her teaching.

Grounded in science and delivered with warmth, Sophie creates safe, accessible spaces for people to practise breathwork and use this powerful tool in everyday life.

www.thefeminineedge.co.uk

FREQUENTLY ASKED QUESTIONS

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.

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.

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.

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.

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(https://amzn.to/3DVxid4) Long band(https://amzn.to/3KzlNMg)

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.

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.(undefined)

GO TO THE WORKOUTS

ANY
QUESTIONS?

DROP ROSIE A NOTE.

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