Safe and Effective
We have workouts designed by qualified and experienced pregnancy and postnatal specialists. They will empower you to move your body, but in a way that honours your body and that you know is safe for the stage of your body's journey. Please ensure you have clearance from your lead maternity carer for our pregnancy workouts, and clearance from a physio or women's health physio for postpartum workouts.
Pregnancy & Postpartum Exercise Plans
Pregnant or postpartum and not sure where to start with you exercise? We've got you covered!
DediKate Baby
Pregnancy and Exercise Expert designed plan for those anywhere between 13 and 42 weeks pregnant.
Exercise during pregnancy has so many benefits for you and your baby, but it can be daunting. With clearance from your lead maternity carer, our pregnancy safe workouts, and the support of other mums’ you can confidently workout to stay strong and energised during this exciting stage of life!
DediKate GLOW
A postpartum programme designed to progress you over 8 weeks to help you heal, recover and strengthen your body properly. DediKate GLOW will have you glowing, while feeling confident with your body's capabilities post birth.
Pregnancy Workouts
Pregnancy Yoga
Pregnancy Yoga sessions are designed to build strength, relieve stress, and prepare for childbirth. A combination of stretching, breath work and relaxation. Taking the time to move is a gift to you and to your baby, no matter where you are in your pregnancy.
Our pregnancy yoga is approved by our DediKate Pelvic Health Physio but please ensure you have clearance from your lead maternity carer or equivalent.
Introductory Sculpt
Continue to move your body and maintain your strength safely with our Sculpt workouts designed to empower you through your pregnancy and postpartum.
You will need a Swiss Ball, two sets of Dumbbells (a light set 1-3kgs and heavy set 3-10kgs) and a Chair. We won't always use all of these items at once. See each workout for what you need.
Our pregnancy and postpartum workouts are led by our DediKate Pelvic Health Physio Celia, and DediKate Trainers Kate and Anna, but please ensure you have clearance from your specialist, lead maternity carer or equivalent and postpartum from a physio or women's health physio.
Pregnancy Power Sessions
Continue to move your body and maintain your fitness safely with our low intensity interval training workouts, designed to empower you through your pregnancy.
No equipment is needed, just a chair for modifications.
Our pregnancy and postpartum workouts are led by Celia our DediKate Pelvic Health Physio and DediKate Trainers Kate and Anna, but please ensure you have clearance from your specialist, lead maternity carer or equivalent and postpartum from a physio or women's health physio.
Postpartum Workouts
Low Impact
Low Impact workouts are 15-16 minutes long. They are designed for those that have been cleared to exercise but need to prepare, repair and strengthen their bodies after pregnancy, injury or a long period of being sedentary.
Low Impact workouts include exercises which help your body to repair and gain mobility and strength, without putting unnecessary pressure on your core or joints. Low Impact workouts are also great for older women who would rather not exercise at a high intensity.
Those who are postpartum must have clearance from a physio or women's health physio before commencing.
Introductory Pilates
Our Beginners Pilates are designed for new Mum’s or beginners, or for those with a weak or compromised core or pelvic floor. These sessions are 20 minutes and will strengthen your entire body safely with an extra focus on your core and pelvic floor.
Those who are postpartum must have clearance from a physio or women's health physio before commencing.
Core Connect
Core Connect are our 5-15 minute sessions taken by DediKate Pelvic Health Physio's, Celia and Jess. A truly excellent resource designed to enable women to connect back to and strengthen their core and pelvic floor after pregnancy, abdominal surgery, injury or a sedentary lifestyle. We encourage everyone to give these a go to ensure you are correctly using and activating your core and pelvic floor.
No equipment is needed.
Introductory Sculpt
Continue to move your body and maintain your strength safely with our Sculpt workouts designed to empower you through your pregnancy and postpartum.
You will need a Swiss Ball, two sets of Dumbbells (a light set 1-3kgs and heavy set 3-10kgs) and a Chair. We won't always use all of these items at once. See each workout for what you need.
Our pregnancy and postpartum workouts are led by our DediKate Pelvic Health Physio, Celia and DediKate Trainers, Kate and Anna, but please ensure you have clearance from your specialist, lead maternity carer or equivalent and postpartum from a physio or women's health physio.
Meet your Pregnancy + Exercise Experts
DediKate have the amazing Celia Wahnig and Jessica Walker and their expertise on all things exercising while pregnant or postpartum!
Celia Wahnig
Pelvic Health Physiotherapist
Bachelor of Physiotherapy, Post-Graduate Certificate in Continence and Women's Health, Advanced Training in: Pregnancy and Postpartum Exercise
Celia has been a Pelvic Health Physio for over 10 years and owns Elevate Physio in Nelson. She loves working with women at all stages of their life to optimise their pelvic and overall health. “It is such a privilege to be part of someones support crew to improve bladder or bowel problems, reduce pelvic pain, improve intimacy, stay active during pregnancy, returning to sport after having a baby or alleviate symptoms so they can enjoy their life, their way!"
Outside of work she loves to ride her mountain bike, run around the beautiful trails with her dog, cook and read a good book. Celia loves to learn new activities and has dabbled in CrossFit, played hockey, competed in equestrian and multisport!
Areas of Focus:
- Empowering Confidence with Movement for All Stages of Life
- Pelvic Health Education
- Enjoying Life!
Jessica Walker
Australian Rural Women's Health Physio
Physiotherapist with Special Interest in Women's Health
B. Physio, Women's Health Training Associates introductory & advanced courses, Birth Preparation, Clinical & Studio Pilates Instructor
Jess is a Physiotherapist with Special interest in Women's Health and a mum of 3 not so small babies now. She has worked in women's pelvic health particularly pre & postpartum care for over a decade. Jess launched the 'Rural Womens Physio' in 2022 to deliver pregnancy, birth preparation and postpartum care to regional, rural and remote women online and owns Fit2Function Allied Health in Tamworth NSW. Jess tries to squeeze in a Yoga or Pilates class most days and you will hear her belting out a tune in the shower. Any time spent with her hubby Brady, 3 kids Artie, Cali & Boston and their dog Luis is blissful mayhem in Jess's book.
Areas of focus:
- Practical Pre & Postpartum Preparation & Rehabilitation
- Pelvic Health & Women's Health Education
- Meeting YOU Where You Are In Location & Physicality
