Join Australia’s #1 online exercise program for new mums

I’ve helped thousands of new mums get back in shape after having a baby and, as a dad to three girls myself, I have seen firsthand the one thing new mums never have enough of… is time! That’s why my new postpartum exercise and nutrition app has been designed to make it quick and easy for new mums to get fit and healthy at home.

Our fitness app for new mums will help you to regain fitness, strength and confidence.

The workouts in our postpartum program are designed to get you back into it and with the help of woman’s health physiotherapist Chloe Lorback to ensure they’re safe for you. Through low impact workouts, they’ll help build up your fitness and strength. We’ve also added some great postnatal Pilates and yoga sessions that we know you’ll love.

Head Nutritionist Shahna Sarpi has designed your postpartum meal plan so that it is suitable for both breastfeeding and non-breastfeeding mums.

WHY 28 WORKS FOR NEW MUMS

  • The postpartum exercise trainers in your pocket, any time, anywhere
  • Nutritionist-approved meal plans designed for new mums
  • Simple and sustainable; perfect for busy lives!
  • Daily support and motivation from me and my team of women’s health professionals
4.7 rating on Apple App Store

Our postnatal program is a customised version of Australia’s #1 home fitness & nutrition program, 28 By Sam Wood. Every part of our postpartum fitness & healthy eating program has been tailored to meet the special health needs of a mum in her first 0 to 12 months after giving birth. If you gave birth more than 12 months ago, we’d love you to join our main 28 program – where you’ll discover we have the perfect program for every age, stage and fitness level!

Postnatal Home Fitness Program

At Home

Workout from the comfort of your own home. All you need is your phone, a tablet or a computer.

Any time YOU have the time

Join me and my qualified women’s health exercise professionals for a safe, customised home workout. Whenever you have the time, myself and my team of postnatal exercise specialists will be there to workout with you… at the touch of a button!

Any postnatal stage and fitness level

We have a wide range of postnatal workouts for every stage of your post-pregnancy fitness recovery process. Just follow my post-pregnancy program to gently repair your core strength, and recondition your body so you can get you back to feeling like yourself again.

https://youtu.be/5ZiImBL6_do

Postnatal Home Fitness Program

At Home

Workout from the comfort of your own home. All you need is your phone, a tablet or a computer.

Any time YOU have the time

Join me and my qualified women’s health exercise professionals for a safe, customised home workout. Whenever you have the time, myself and my team of postnatal exercise specialists will be there to workout with you… at the touch of a button!

Any postnatal stage and fitness level

We have a wide range of postnatal workouts for every stage of your post-pregnancy fitness recovery process. Just follow my post-pregnancy program to gently repair your core strength, and recondition your body so you can get you back to feeling like yourself again.

https://youtu.be/5ZiImBL6_do

Get Our Postnatal Workout & Nutrition App

Low-impact workouts, suitable for new mum’s returning to exercise (once you’ve received a doctor’s clearance!)

Fully customisable meal plans (with vegetarian, pescatarian and gluten-free options)

Automated shopping lists (with an optional Woolworths home delivery service)

Real-time support from our Australian team, 7 days a week

Guided postnatal meditations, recorded to help new mum’s

A team of women’s health experts to guide you through this special time

SOME AMAZING MUMS SHARE THEIR POSTPARTUM TRANSFORMATIONS

I’d love you to meet some of the 28ers on my postnatal home fitness & weight loss program. Although their post-baby weight loss is certainly impressive, what puts the biggest smile on my face is knowing their postnatal transformations weren’t just physical. Their fitness journey on my 28 program helped them feel happier and healthier, inside and out – and I couldn’t be prouder of these amazing mums!

Amy

20kg lost

The great thing about 28 is that it’s flexible. It’s not an ‘all or nothing’ program, so if you fall off the wagon, you just climb back on the next day.

Christina

12kgs lost

This has been a sustainable, ongoing journey that has completely reset my mind and body. 28 has helped me to be patient with my postnatal recovery.

Tess

18.3kg lost

I was at my biggest after my first baby. I knew the baby weight wasn’t just going to “fall off” so I had to do something about it. Thanks Sam Wood!

Sheryl

10kg lost

I can see my postnatal belly pouch getting smaller, which I never thought was possible after 2 babies and a tummy separation!

A big shoutout to all the mums out there. Love your babies with everything you have, but save a little love for YOU ❤️

I’m not really a ‘before and after’ person but seeing these shots of my journey makes me pretty damn proud.

I had Eve when I was 25, and I feel lucky that it didn’t take me very long to recover and get back in shape after giving birth. Getting back in shape at 38, after having little Willow, was a whole different story! It took me well over a year, but I didn’t rush or focus on how I looked, I just focused on how I felt. I didn’t pressure myself, I did what I could, when I could, all from home with Sammy’s online post-pregnancy program.

Thanks to following the 28 program, I’ve never been stronger, fitter or tougher.

Snezana Wood


Over 400,000 people have changed their lives on my at-home fitness program.

Now, it’s your turn!

LESS THAN $2 A DAY
*monthly subscription – no contracts


I’ve had a baby recently, can I go straight back to my normal pre-pregnancy workouts?

No. Your ligaments are still soft for the first few months after your bub is born so even though you may feel fit as a fiddle, your body won’t be ready for the same workouts you were doing directly before you became pregnant.

If you’ve recently had a baby you need a customised workout plan for new mums in order to safely rebuild your strength and minimise your risk of injury.

How quickly should I return to exercise after having a new baby?

First, there should never be any pressure for new mums to “bounce back”, and there isn’t any set timeframe. Everyone is different. You should go at a pace that feels right to you. The important thing is to do your best (progress not perfection), and always listen to your body.

What kinds of exercises should I start with?

Chloe Lorback says, “When I am first returning to exercise after having a baby, I opt for simple things like squats, calf raises and gentle bench push-ups. I’ll do 20 of each once or twice a day. Then I’ll mix it up the following week with different post-pregnancy exercises, so I keep challenging different muscle groups“. Check out our top 10 postnatal exercises here.

How much weight do most mums gain during pregnancy?

Several studies show that most women gain between 14kg to 25kg during their pregnancy – so it is very normal to be carrying some excess weight after giving birth.

How long does it take to lose my excess baby weight?

It depends. Some women seem to naturally lose the extra weight quite quickly after childbirth (especially if they’re breastfeeding), but a lot of mums can take 9 months to a year to return to their pre-baby weight, and this is very normal.

How do I start a new exercise regime, and actually stick to it?

You will have the most success in creating a new exercise habit that you’ll actually stick to if you can do your exercise anywhere, any time, and you only need minimal equipment to get started. The simpler it is, the more likely you’ll remain consistent… and consistent effort is how you’ll achieve great results.

sam wood
Sam Wood is a celebrity trainer, media commentator and one of Australia’s leading fitness experts.

The most important thing to know that there is no real ‘normal’, so you should not judge yourself against the results of others. Go at your own pace, follow my plan, and you will achieve your fitness, health and weight goals.

Sam xx
Chloe Lorback - Physio & Pregnancy Pilates Instructor for 28 By Sam Wood
Chloe Lorback is 28’s women’s health physio and leads our postnatal online Pilates classes.

You can relax with the knowledge that our postnatal workouts are pelvic floor safe, and will give you amazing results.

Chloe, Postnatal Physio & Pilates Trainer

Looking for a safe post-pregnancy workout plan?

Try our postpartum fitness & nutrition app! Aside from physical benefits of doctor-approved postpartum exercise, you will also find daily exercise can support your psychological health while you are adapting to having a new baby in those first few weeks and months!

The best home workouts for new mums

The best postnatal workouts for new mums are low impact. Low impact exercises won’t put excessive pressure on your recovering abdominal and pelvic floor muscles, but it will still give you a great workout and help you rebuild your overall strength and fitness (and it will also help you to lose any excess baby weight too!). Postnatal workouts should also target your major muscle groups, so you will see results more quickly.

  • To get a good hit of cardio: choose low impact options that are safe for your post-baby body, such as walking, cycling and swimming.
  • To focus on rebuilding your core strength: Pilates-inspired postnatal workouts are great as they safely build abdominal tone and pelvic floor awareness.
  • For general strength & toning: choose exercises such as lunges, squats and modified push-ups, these work multiple muscles at once and help new mums regain strength quickly.
  • For flexibility: postpartum yoga is great for your body and your mind. It’s important to take time to focus on your breath, quiet your mind and build body awareness.

The best postpartum exercise plan? It’s the one you enjoy!

It’s really important to choose physical activities you will like, because this will increase your chances of sticking to it! Whatever you choose, try to move your body every day, so it becomes a daily habit that you will look forward to.

When you prioritise your health, you will find both you AND your whole family will benefit! I find that my exercise time is often the only “me time” I have all day, and I feel really grumpy if I miss it!

Learn why my postnatal fitness & nutrition program works.

We know time is precious, so we have crammed everything you need into our postpartum workout program. All you need is 28 minutes a day and a phone. Following our postpartume physio-approved program, you will be able to improve your muscle tone and fitness, and burn off your excess baby weight, gradually, safely and sustainably.

Over the course of your pregnancy, many of your muscles will have been stretched and weakened, particularly your abdominals and pelvic floor. That’s why, once you’ve had your baby, your postnatal workouts with 28 will focus on restoring your weakened core muscles, with women’s physio-designed workouts so you can gradually – and safely – improve your strength and fitness.

Our 28 postnatal workouts are designed to be moderate intensity, low cardio and don’t contain any jumping or crunching movements that could put you at risk while your body is still recovering, but, they’ll still give you a quality 28-minute workout that will help you get fitter and healthier, naturally!

Our customised postnatal-safe workouts are designed to be low impact, to minimise the pressure on your recovering pelvic floor muscles while still giving you a great workout.

28 By Sam Wood Program: Join the family!

LET’S DO THIS

Less than $2 a day, no ongoing contracts, cancel anytime.

VIDEO: Try a postpartum exercise workout from 28

Make sure that you stay well hydrated and you don’t let your body get too hot while exercising. Remember you can press pause on your workout, at any time. Feel free to take a break, have a drink or a snack, and ease back in when you’re ready. Remember this is about YOU and your journey, go at your own pace.  

Our postnatal program is a customised version of Australia’s #1 home fitness & nutrition program, 28 By Sam Wood. Every part of our postpartum fitness & healthy eating program has been tailored to meet the special health needs of a mum in her first 0 to 12 months after giving birth.

It’s less than $2 a day on a monthly subscription, no ongoing contracts.


If you gave birth more than 12 months ago, we’d love you to join our main 28 program – where you’ll discover we have the perfect program for every age, stage and fitness level!




Why can’t I lose weight after having my baby?

Losing the baby weight can be challenging for many mums. The important thing to understand is that you’re not alone in this, but rest assured you can lose it, it just takes time and it takes following a plan that you can consistently follow.

The best way to ensure sustained weight loss is to incorporate more movement into your day, and choose nutritious, healthy meals and snacks. For sustainable, healthy weight loss, it should be gradual, and I know it will probably feel slow! But we know that making small, realistic changes leads to longer-lasting benefits, and you will feel proud of your amazing body!

Mums often express that they don’t have time to exercise, either they are too tired, too nervous about what exercises are safe and what isn’t, or they just don’t know where to start!

Setting small, achievable goals can be really useful, such as ticking off a 10-minute walk each day, or doing 5 pelvic floor squeezes every morning while you brush your teeth. Success breeds success, and once you start nailing your goals, you will feel motivated to continue. You can gradually increase your daily exercise, and you will feel empowered to make more nutritious food choices. These small changes have a snowball effect.

Getting started can be the hardest part, but once you start, you won’t look back.

Meet Terleah, a 28er on our postnatal program

I love that at 32, with two children I am currently the fittest and healthiest I’ve ever been. This program is so fantastic and it really is just our way of life now. My transformation is about more than lost kilos, centimetres and clothes sizes. It’s about being the best version of myself, for myself and my family.

4 things you need if you want to lose that stubborn baby weight

#1 Set yourself realistic and achievable goals for postnatal weight loss

If you want to lose baby weight, the most important consideration is setting realistic goals. Some weeks you’ll have done everything ‘right’ but the scales have barely moved; other weeks you will feel like you didn’t stick to your plan, yet you still saw weight loss. This can be frustrating, but after helping over 400,000 people get healthier at home, I can tell you this is very normal. Don’t let it demotivate and derail you because you WILL get there if you stick to the plan. Which leads. me to #2…

#2 CONSISTENCY is the key to getting back in shape after a baby

After being a personal trainer for over 20 years I know the best way to achieve your post-baby weight loss goal is to focus on making small, healthy changes to your lifestyle. When you have incorporated consistently healthy habits into your life you’ll find that you have more energy and everything feels a bit easier, and your weight loss results will come a lot quicker too. Also, having a healthier and consistent daily routine will also help you to sleep better and, as we all know, sleep is very high on the list of priorities for most mums!

#3 Know your big ‘why

‘Knowing your why’ means understanding why you want to get healthy, why you take positive steps to look after yourself, and why you want to prioritise your long-term health. You might have one ‘why’, or several. Finding and naming yours will not only help you get motivated to start, it will also help you to keep going and get moving on those days when you’d rather stay on the couch!

#4 Make sure you are being supported by a like-minded group of people

Motherhood can be lonely at times, and often you can feel like you are the only one struggling to ‘do it all’. When you join an online program like 28, you join my 28 family. Not only will my crew and I be here to support you, 7 days a week, but you’ll also gain access to our private Facebook community where you’ll get to connect to a great bunch of mums who totally ‘get it’, because they may experiencing the same things as you.


We aren’t a community
we are a family

A nutritionist-approved postpartum meal plan, perfect for new mums

Following a carefully designed meal plan means you won’t have to worry if you are getting the right balance of minerals and nutrients to support your new baby’s growth and development (if you are breastfeeding) and you’ll know your body is getting all the nutrition it needs to support your recovery after pregnancy and childbirth.

Try this quick and easy smoothie when you’re short on time.

My Berry & Coconut Smoothie is a winner! Full of antioxidants and natural carbohydrates, you’ll have a great day when you start with this one!

SMOOTHIE INGREDIENTS

1/2 cup yoghurt (natural)
1 1/2 cups almond (or whole) milk unsweetened
2 tablespoons desiccated coconut heaped
2 tablespoons almond (or peanut) butter
30 g protein powder (vanilla)
3/4 cup mixed berries (frozen) fresh or frozen

METHOD

Combine all ingredients into a blender and blend until smooth.

VIDEO: A beginner’s workout for new mums

After you’ve had your baby and received clearance from your doctor to return to exercise, try this beginner’s video workout with Snezana. It’s perfect for new mum’s who are ready to start on the road to recovery and get back in shape.

NOTE: if you have experienced abdominal muscle separation make sure you perform the plank on your knees.

Best exercises post-pregnancy

Walking is the best exercise for new mums so you should try to make it part of your daily routine (in addition to your postnatal pelvic floor strengthening exercises).

Walking is a great exercise for new mums as you work towards regaining strength and fitness

Your post-baby body will love any kind of low impact exercise that works all the major muscle groups and doesn’t put too much pressure on your muscles (which are still recovering from all the physical changes associated with pregnancy).

Building muscle strength carefully and gradually is important, to support your joints which have been working extra hard throughout pregnancy. Gradually improving your core strength, including your abdominal, lower back and pelvic floor muscles, is important to give your back some support, and help you feel strong.

The best early postnatal exercise is walking

A quick postnatal workout you can safely do at home

If you’ve been given the all-clear to exercise again after having your baby, we recommend you make this 10-minute post-pregnancy workout your go-to. You can do these postnatal fitness moves anywhere, anytime!

The 10 best postnatal exercises you can do at home

Choose your exercises from the list below, and do each one for 50 seconds, with a 10-second rest in between each exercise.

  1. Marching on the spot
  2. Squats
  3. Lunges, alternating sides
  4. Modified push-ups (with your hands on the kitchen bench or dining table)
  5. Side plank (resting on your knees and elbow)
  6. Boxing arms
  7. Calf raises
  8. Superman (on your hands and knees, reaching an opposite arm and leg away)
  9. Bridge / spine roll
  10. Cat / cow stretch

Then, to finish, add 5 pelvic floor squeezes… and don’t forget to smile! 🙂

28’s Postnatal Physio, Chloe Lorback, says squats are some of the best exercises you can do at home after having a baby

Sample workout plan to lose your baby weight

The best workout plan to lose your baby weight will incorporate a mix of low impact cardio exercise and strength training. Of course, no baby weight loss workout plan is complete without good nutrition, so you’ll also need a healthy post-pregnancy meal plan that provides you with all the energy and nutrients you need to get back in shape and keep up with your new little bub!

Consistency is key. Small changes add up, and it’s easier to stick to small, gradual changes to help you achieve great results

Women’s Health Physiotherapist, Chloe Lorback, says this is the best way to return to exercise after having a baby :

  • Get out and walk every day, start with 10 minutes per day and gradually build up to 25-30 mins every day
  • Choose your favourite 5 postnatal-safe strength exercises and get in the habit of doing them every day and anywhere!
  • And of course don’t forget pelvic floor exercises (I do them while I am brushing my teeth, that way I never miss a day!)

When I am returning to exercise after having a baby, I opt for squats, calf raises and bench push-ups. I’ll do 20 of each once or twice a day. Then I’ll mix it up the next week with different post-pregnancy exercises, so I keep challenging different muscle groups.

Chloe Lorback, 28’s head postnatal physiotherapist
28 By Sam Wood Program: Join the family!

LET’S DO THIS