CorePhysio: PostOp

This physiotherapist-designed, evidence-based course provides a comprehensive guide to exercising safely and effectively post op. The content is structured to give you clear, practical education and support throughout your recovery.

What you’ll get

  • Physio-Created & Evidence-Based

    - Developed by a qualified physiotherapist specialising in women's health

    - Backed by the latest research in prenatal fitness and pelvic floor health

  • Faster, Safer Recovery

    - Designed and led by qualified physiotherapists for optimal healing after surgery.

    - Supports your return to movement without risking setbacks.

  • Restore Strength & Mobility

    Reduce Pain & Injury

    - Gradual, evidence-based workouts to rebuild muscle and flexibility.

    - Focus on regaining movement in the surgical area and overall body strength.

  • Pelvic Floor & Core Focused

    - Proven methods to strengthen pelvic floor and deep core muscles

    - Reduce risk of prolapse and incontinence

  • Easy-to-Follow Video Workouts

    - Professionally guided videos – no guesswork, minimal equipment needed

    - Suitable for beginners and experienced exercisers alike

  • Prevent Complications

    - Exercises chosen to reduce the risk of stiffness, scar tissue build-up, and re-injury.

    - Improves posture, balance, and functional movement.

  • On-Demand & Flexible

    - Train anytime, anywhere with mobile and desktop access

What’s Inside

Education

Have all your questions answered regarding your pregnancy body. What to expect and how to improve your overall body health.

Instructional Videos

Choc a bloc full of instructional videos for understanding your pelvic floor, diaphragmatic breathing and more…

Safe Post Op Workout Routine

Detailed weekly workout routines to get your body back into shape post op with a 15 week program to support your Pelvic Floor, Upper, Lower and Whole body post op journey.

Post Op Guide
A$1.00
One time

Get anytime access to our growing collection of classes, workshops, and exclusive content. New items added every month.

✓ Over 20 hours of video content
✓ Unlimited lifetime access

Frequently asked questions

  • You can start the exercise program from week 4 of your pregnancy and continue all the way through to week 40. The workouts are thoughtfully organized by trimester to support your changing body and energy levels.

    Feel free to begin whenever you feel ready, just follow the workouts for the trimester you’re currently in. If you find a session you enjoy, you’re more than welcome to repeat it as often as you like. The most important thing is to listen to your body and move in a way that feels good for you.

  • You don’t need any prior exercise experience to join this program. The workouts are designed to be gentle, safe, and adaptable. They are perfect for beginners as well as those who are already active.

    Each session includes clear instructions and options to make movements easier or more challenging, so you can go at your own pace. If you’re new to exercise, start slowly, focus on good technique, and take extra rest when you need it. Over time, you’ll build strength, confidence, and stamina.

    Always check in with your doctor or midwife before starting any new exercise program.

  • If everything is going smoothly, I suggest returning in your third trimester for a birth preparation consultation. During this session, we’ll cover important topics such as your birth options (including any individual risk factors), perineal massage, abdominal compression guidance, pain management strategies like labour TENS, and much more. You’ll also receive education and a detailed plan for your first six weeks postpartum, helping you feel confident and supported in your recovery.

  • Each week is broken into three main workouts, each taking around 25 minutes. You’ll also have a short pelvic floor routine to do daily. It only takes a few minutes but makes a big difference.

    Twice a week, there’s an optional cardio session you can add in if you feel up to it. Think of these as gentle, energising sessions rather than intense workouts. You can spread the sessions out over the week to suit your schedule—consistency matters more than doing them on exact days.

  • Absolutely! If you find a session that feels particularly good for your body, you can repeat it as often as you like. It’s all about moving in a way that works for you.

  • Yes. Strengthening your core, pelvic floor, and posture now can help support your body during labour, birth, and postpartum recovery. The daily pelvic floor component is especially valuable for both prevention and recovery.

  • Yes. You can absolutely do this program with some modifications. You’ll find plenty of tips and strategies throughout to help you manage your pain and move safely. I do recommend seeing a pelvic floor physiotherapist for a personalised assessment. They can guide you on modifications, especially for exercises like single-leg movements, so you can stay comfortable and supported while still getting the benefits of the program.