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Move Your Body (Baby in Tow): Postnatal Fitness for Mums

by Holly Creasey, Senior Campaign Coordinator, LiveLighter


You’re slowly emerging from that beautiful, hazy new-baby bubble. Maybe your little one is starting to sleep a bit longer (or maybe not just yet), and you’re beginning to feel a little more like yourself again.

You’re ready to get out of the house and move your body, but now you’ve got a tiny sidekick in tow. Time feels tighter, energy can be unpredictable, and simply getting out the door can seem overwhelming.

That’s why we’ve put together a list of low-cost, flexible, local activities and classes designed especially for post-partum mums. Each option offers a chance to gently rebuild strength and confidence, all while connecting with other new mums and their little ones.

Please note: Your body can take 4-6 months to fully heal post birth and some women can experience ongoing issues with different parts of their body, e.g. pelvic floor, making exercise a challenge. Talk to your doctor if you have any concerns. These sites are helpful when seeking advice.

Loungeroom exercises

If time is not on your side and the thought of leaving the house is all a bit much then here are some quick at-home workout routines courtesy of WA’s North Metropolitan Health Service. Fit them in when the baby is napping or whilst they are doing tummy time.

Indoor walking

Smaller and more affordable than treadmills, walking pads have surged in popularity on social media this past year. They’re ideal for time-poor new mums or those stuck at home during naps, making it easy to get your daily steps in. Budget-friendly and space-saving, they slide neatly under a couch or bed when not in use.

Parkrun

Whether you’re a seasoned runner or new to a light shuffle, Parkrun is a great free community event to check out with locations all over Australia. Best of all kids, dogs and family members are all welcome. You can even push a pram around the course. Use their interactive map to find a course near you.

Outdoor exercise equipment

If you’re craving a gym workout but need flexibility and don’t want to pay a membership fee, then a local outdoor gym could be just the place. You can set bub up on a rug and move around the course at your own pace. See our post on finding an outdoor gym near you for everything you need to know.

Hospital postnatal classes

If you gave birth at a local public hospital, then it is likely they provide free weekly postnatal exercise classes. Be sure to get in contact with the hospital to find out what is available.

Local walking groups

Most councils run a free walking group, jump on your local council’s website and have a look at days and times. Below we have listed walking groups that are specifically for mums and bubs. Take your pram, set your pace and enjoy the fresh air.

Two women walk in the park while pushing a pram

Yoga & Pilates

Mums and Bubs Yoga or Pilates is the perfect space to enjoy stretching, toning, and strengthening your body with your baby. A lot of Yoga studios offer specific classes and we have included some below. 

Three women on yoga mats hold up their babies on their shins

Hydrotherapy

If you feel most at home in the water, you’ll love a mums and bubs hydrotherapy class. The session begins with a gentle introduction to the water for your baby, supporting their motor skill development while enjoying nursery rhymes. Afterward, you have 20–30 minutes to feed and settle your baby. Then, a qualified babysitter provided by the pool takes over, giving you the chance to enjoy the remainder of the class - a water-based fitness session led by an instructor specialising in women’s health. |

three women hold their babies in the pool

Fitness classes

Across WA, there are a variety of group fitness classes designed specifically for new mums, focusing on low-impact cardio, pelvic floor exercises, and practical strength training. These sessions are often held outdoors, with children welcome to play nearby while you work out.

Many local councils offer free or low-cost options, or you can pay a little more for a private instructor-led group. The most important thing is finding an option that feels right and comfortable for you.

Two women do exercise on yoga mats while there babies crawl on the mats in front of them

Gym with creche facilities

If you love the gym, but don’t know how you will fit it in around naps, feeds and tummy time then signing up to a gym with a creche could be the perfect solution. Simply drop bub off and they will be cared for by a qualified professional while you enjoy your work out in peace. Across the state there are many gyms that offer creche facilities; type Gyms with Creche into Google and find your local one.

Daytime netball

If you’re a fan of team sports, then daytime netball could be for you. Find an option with a free onsite creche so you can drop the kids off and hit the court.

Remember, everyone’s recovery and routine look different, so take things at your own pace and choose activities that feel right for both you and your baby. Getting active again doesn’t have to be complicated; sometimes it’s simply about fresh air, gentle movement, and connecting with other mums who truly understand this stage of life.

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