Post Partum Training by Shellie Page

After the initial shock of becoming a Mumma for the first time or maybe it’s a second, third or in my case the 4th time, you at some point will find some motivation to get back into some form of exercise routine. Now I am not sure about you, but I was super excited and couldn’t wait to start moving my body again post baby. Especially knowing I had the awesome Aura Eve Booty bands that would allow me to work out in the comfort of my own home whilst baby was sleeping.


Now, just to clarify, by exercise I mean ‘light’ fitness after the initial 6-8 week clearance by my GP & Midwife.


Before we get into the nitty gritty of it all, please allow me to introduce myself.

I am currently 12 weeks post-partum from having my 3rd gorgeous baby boy.

I am an overly proud Mumma of now 4 beautiful children - 3 boys and 1 girl aged 15 years, 13 years, 11 years and 3 months of age.

I have worked in the fitness industry as a Personal Trainer and competition prep coach for the past 6 years. Working with women of all shapes and sizes to become the healthiest, happiest most confident versions of themselves whilst educating them of the importance of overall health, nourishment, longevity and lifestyle.

I am a passionate advocate for women’s health and I am excited to share with you all some of my tips and tricks to post-partum training utilising my most FAVE booty bands of all.

Firstly, I would encourage you all to have clearance from your GP or midwife before starting any fitness activities post pregnancy.


It is recommended to avoid any exercise for the first 6-8 weeks postpartum and also avoid ANY abdominal exercises such as crunches, planks, sit-ups and leg raises until your abdominal wall has returned to its original position or close to. This will vary from person to person dependant of your birth experience and also your level of fitness pre and post pregnancy.


Deep transverse abdominal exercises are recommended to assist in bringing the rectus abdominal wall back to its original position. You can do this by lying on your back, drawing the belly button into the spine and imagining that you are trying to bring your hip bones together. Hold for as many secs as possible (up to 10 secs max) while keeping your upper abdomen relaxed and breathing normally. This is just one of the many exercises you can do to help strengthen the core and prepare it for more intense workouts later down the track.


My recommendation would be to see a physio to assist you with this type of post-partum recovery and ensuring a healthy transition back into your fitness routine.


I know this doesn’t sound overly exciting to you at this point, but I promise, you will be thanking yourself later for taking the time to do the important work to prevent injury down the track.


Now I know you have probably had this drilled into you already about the importance of pelvic floor exercise and I am here to drill it in a little more. Not only is it great to prevent the embarrassing moment of wetting yourself when you sneeze or cough in public or do a star jump in your first fitness class, but it is super important to prevent injury and worst-case scenario, prolapse.


Doing these exercises daily will improve your core strength and avoid injury.


Most importantly LISTEN TO YOUR BODY. You know your body more than anyone else.


Ok, now the important stuff is out of the way, let’s have some fun with a great post-partum DIY home workout with our groovy #AuraEveGirlGang booty bands.

Start easy and increase the intensity over time. 


In this workout I have used the booty bands and booty loops


  •      Swiss Ball Wall Squats 3 sets of 12
  •      Wall Sit 3 x 30-60 secs hold
  •      Squat with overhead press 3 x 10
  •      Kneel Downs 3 x 8 alternating leading leg
  •      Kneeling Kickbacks 3 x 10 each leg 

  • Whilst participating in this workout please focus on activating the transverse abdominal wall along with the pelvic floor for optimal support and strength throughout your workout. 

    Be sure to always stretch upon finishing your workout to assist with range of motion, flexibility and strength and of course muscle recovery and injury prevention.


    By Shellie Page