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Mummy & Tummy Program   Kids Heart Pilates Program   Professional Licence Package

Mummy & Tummy Program

Welcome to the Mummy & Tummy Postnatal program! Exercise in your own time at home and progress as your body does. Make sure you read through the E-BIBLE before starting the program as it explains the best and safest way to use the program. Ensure you complete the assessment section of the E-BIBLE before continuing on to the Baby sessions.

Each week you will receive an email with a weekly schedule.This gives you a safe and easy way to progress and mash up the programs. You do not have to follow these it is just a guide and please remember you are the best person to determine how you and your baby feel so use your judgement.

MUMMY & TUMMY E-BIBLE

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STARTER PACK LVL 1



During the first weeks of motherhood so often we are told not to exercise, and most of the time we are so busy finding our feet on this incredible journey that it is the last thing on our mind. However, I do often get asked what we can be doing in this time before we are given the clearance to get back into exercise....

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STARTER PACK LVL 2 / 5mins



The perfect addition to level one. Just start adding this on to the previous session....

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STARTER PACK LVL 3 / 15mins



In this session we build more on the pelvic floor and deep core muscle strength and development, we go through the importance of the breath, explain neutral spine and introduce some of the all importance butt strengthening exercises....

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STARTER PACK LVL 4 / 20mins



This is the step up program, really starting to work your whole body. Once you have completed the
exercises in the assessment section and passed with flying colours, then this is the program for you....

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BYO Baby Sessions


The next 12 sessions are designed to be either used on their own for a short and easy session or if you are super keen you can start to combine them. Follow the weekly scheduler if you some guidance.
I recommend trying these on their own first to see how you and baby respond and then combining for longer
sessions. Most of the BYO Baby Sessions include your baby, however some of the more advanced sessions will
not. Please take special notice of the session on when you can add in your baby, it needs to be safe for both you
and your baby. It is important to remember that your baby can add resistance (in most cases) or can assist and
anchor you, which will help make exercises a little easier. This is detailed throughout the sessions.
When you include your baby, keep in mind those warning signs and if you have any of them at all, go back to
doing them without your bub first....

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1 – BACK, BUTT AND CHEST SESSION / 3mins

Time to get down on the floor both mum and bub on their tummy, a perfect way to incorporate tummy time for your baby and get some strength for mum....

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CLICK HERE TO VIEW1 – BACK, BUTT AND CHEST SESSION / 3mins

2 – CORE, CHEST & BUTT SESSION / 9mins



This session is a baby favourite. Time to take their tummy time in the air, this counts as tummy time as well and is great for their vestibular development with the added movement. The ultimate baby bonding session while working on your core, chest and butt....

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3 – CORE / 4mins



More tummy time for bub and for mum as well, this will help to regain that core strength. This is a great one to bond with your baby and incorporates strengthening for their neck muscles. Play some ‘Peek a Boo’, work on their vestibular development and regain strength through your core....

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4 – ADVANCED CORE & BUTT / 4mins



Another fave for the babies, sitting on your tummy and going for a ride while you work your butt and core. Some fabulous progressions if you are looking for something a little extra. Not recommended straight after feeding unless you like wearing vomit!...

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5 – CORE 2 / 4mins



One of my personal favourite sessions. A great session to see how you are going, how far can you roll down while still having control? Your baby can help you here or make it a little harder. This session is a nice challenging core session with added challenges thrown in by adding some baby lifts....

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6 – LEGS / 12mins



Time to take things off of the floor and get to your feet! There are plenty of options on how to hold your bub while you work on your legs. Making sure that you hold them on both sides for both yourself and bub. You will go through neutral spine in standing position, working on balance and those big leg muscles. You might be sore tomorrow after this one. This session includes the booty band, so make sure you have one on hand before you start....

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7 – BUTT, CORE & SHOULDERS / 12mins



A challenging session working on the butt, shoulders and your core. A great session for tummy time, side lying and rolling, all contributing to your bub’s vestibular development....

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8 – ADVANCED WHOLE BODY / 11mins



This is a perfect session for when your bub is not quite up for their exercises and you just want some body time. You will not be doing so much for them besides spending some time with them. This one is for you mamas. You will be on all fours and working the whole body with a cute little distraction in front of you. A good one if your breasts are sore from feeding which includes some of my favourite exercises for total body strength....

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9 – LEGS, SHOULDERS & ARMS / 4mins



This session will incorporate some standing for your bub including lots of different positions and options for their needs and development. It will also give you a strong workout for your legs, shoulders and arms. Make sure you are keeping a neutral spine while lifting your bub....

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10 – ADVANCED FITBALL BUTT & CORE / 6mins



This session will be done without bub and is designed to really test your core strength and balance with the
fitball. Perfect to do during nap time or while bub is having some floor play time....

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11 – ADVANCED WHOLE BODY BOOTY BAND / 7mins



Another session without bub, so it is best done while they are asleep or happy and in a safe position nearby. Grab your booty band and be prepared for some external resistance and working multiple muscle groups at the same time....

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12 – ADVANCED BUTT & CORE BOOTY BAND / 9mins



This session is just for you to work on progressing your strength. This advanced session will really test your butt strength and core, so make sure to focus on the basic foundations - your breath, neutral spine and engaging your core....

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Kids Heart Pilates

TALL TOTTS / 2yrs+ / mins

A fun interactive program with all exercises done standing. Assists in the development of strength in lower extremity which will aid function, biomechanics and balance.  A program perfect for little walkers to develop their walking and running and prevention of falls and clumsiness....

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SITTING PRETTY / 2yrs+ / mins

These exercises are going to assist in postural and seated strength. A perfect one to practice in school preparation providing the foundations of a strong healthy posture enabling good concentration. Also great for kids struggling at meal times with sitting up tall and eating well....

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LYING LIZARDS / 2yrs+ / 6mins

This program is done on the floor working against gravity to assist in the development of gross motor strength. A great program to learn how to move in different ways and assist body awareness....

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ANIMAL LOVERS / 2yrs+ / 7mins

A crowd favourite where we mimic all different animals and incorporate gross motor development, coordination, spatial awareness and cognitive development in a fun and engaging program....

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ABFAB / 2-3yrs+ / 9mins

This program has a focus on core stability and strength to build a great foundation for all movement. Fidgety, clumsy or poor posture becoming a problem, this is the program for you....

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CLICK HERE TO VIEWABFAB / 2-3yrs+ / 9mins

STRONG TOTS / 3yrs +/ 16mins

A progression from the previous programs moving through standing, seated and lying exercises. This program provides great spacial and body awareness and is a little longer for those toddlers ready for a little challenge. Introducing more upper body strength for the remainder of the programs....

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MOVING MONKEYS / 3yrs+ / 6mins

This program really focuses on body and spacial awareness and incorporates exercises that make their bodies feel good and freshen their mind and get them clear and focussed....

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HAPPY HIPPOS / 3yrs+ /12mins

A strong focus and education on mental health and emotional control. A series of whole body exercises that help children calm down and focus while incorporating cognitive development which is done by including exercises that cross the midline and use both side of the brain....

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GOOD NIGHT SSHH / 3yrs+ / 10mins

This program is the perfect addition to your night time routine. It focuses on exercises that incorporate the breath, flexibility and relaxation....

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RISE AND SHINE / 3yrs+ / 10mins

Kids love routine so why not add this into your morning routine in place or cartoons. Perfect exercises to do after sleeping to increase energy, focus and posture....

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POWER PILATES / 3-4yrs+ /8mins

This program is a series of exercises that focuses on power and agility. Perfect for little athletes or kids wanting to develop muscle tone and strength. A great foundational program for sports....

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BALANCING BOPS / 3-4yrs+ / 11mins

If balance and coordination have become a concern this is a great compilation of exercises that will enhance body awareness and coordination. Good balance is the foundation of all movement....

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STRONG KIDS / 4yrs+ / 8mins

My favourite exercises to safely build strength and muscle development. This program will aid gr...

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SPACE CADETS / 4yrs+ / 10mins

This program is all about movement through space; spatial awareness. This program incorporates strength, balance, core stability and power....

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CHEEKY MONKEY / 4yrs+ / 11mins

Cheeky Monkeys is a program that takes the previous exercises and has some fun with them. It progresses the exercises and incorporates games and fun challenges....

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YOUNG GUNS LEVEL 1 / 3yrs+ / 17mins

The YG series incorporates all of the above with Level 1 including the entry level of each exercise. Perfect if your child is ready to do more exercises without losing their motivation and attention....

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YOUNG GUNS LEVEL 2 / 3-4yrs+ / 19mins

YG Level 2 incorporates a progression on level 1, challenging the balance, cognitive development and co-ordination slightly more....

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YOUNG GUNS LEVEL 3 / 3-4yrs+ / 23mins

A progressive approach ready for kids that are ready for a little more, being slightly longer and incorporating more areas of development....

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YOUNG GUNS LEVEL 4 / 4-5yrs+ / 27mins

This program is our longest and the full program of all the exercises and all the levels of progression. Perfect in school preparation. Focusing on concentration, strength, co-ordination, relaxation, emotional regulation and all of the above....

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Professional Licence Package

Child Development and Paediatric Pilates

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Kids at this age are changing rapidly. We don’t often hear how we should be exercising as it is very difficult to control. The most important thing here is to get them moving at the pace and developmental stage that they are at. So here are a few exercises you can assist with their development.

0-1 years

Rolling

Using toys and, I hate to say it, screens is a great way to assist with this stage of development. Place them on their back, hold the toy to one side and then slowly move it up above their shoulder. As they track it, come around the other side. You may need to assist them onto their elbows and then when you return move their arms out of the way.

Tummy Time

Tummy time is such a big developmental stage and let’s be honest they mostly hate it. Here are some tips to assist.

  • Get down on the floor with them
  • Have them lying on you, in between your legs or on your tummy
  • Have toys in front on them for them to play with
  • Every nappy and bath time get them onto their tummy to clean and cream their bottom.

Pulling up at nappy table

Level 1:

The neck strength and head control are a never-ending battle in those first few months. Every time you change their nappy at around 3 months, pull them up from lying to sitting with their hands. Repeat x 5. Go nice and slowly and let their neck do the work.

Level 2:

When they progress to wanting to stand. Progress this exercise to lying on the nappy table and coming up to standing to have a cuddle with you.

Cruising Furniture

Once we are up we are up. Tease the little gem by popping the bottle or a favourite toy, or the remote a metre away so that he starts to reach out and he will start to lift one leg and gradually start to move along. Move all sharp object out of the way and just sit closely to keep an eye on him while he plays with this new method of exploring.

Walking behind a trolley

Once he is standing up on furniture you can use a trolley or walking toy for him to balance up to when standing. Or even your hands to start with. Move the trolley back a few centermeters and get them to lean into it and pick up a leg.

Squatting

Holding bubby’s hands or having him hold a piece of furniture, slowly get him to lower and stand up again. They should do this on their own and you can just support and pop toys around them to reach out for. Try x5 3 times a day.

Milestones

Age Focus Area Milestones
8 Weeks Old Gross Motor When pulled to sit, head lag is present but not complete. Able to hold head momentarily upright when supported sitting. When suspended print holds head in line with body
Vision and fine motor When lying supine follows face from 90deg through to 180deg (remove noise distraction) Hands often open, grasp reflex weak
Social Skills & Understanding Responsive social smiling
Seeks advice if.. Sucking or swallowing with difficulty from nipple or teat
6 Months Old Gross Motor Spontaneously lifts head from bed when supine No head lag when pulled to sit, back straight. When prone, lifts chest on extended arms
Vision and fine motor Use whole hand in palmar grasp Holds one block in both hands and transfers objects from one hand to the other Puts objects to mouth
Social Skills & Understanding Laughs Squeals Shouts to get attention Increasing reserve with strangers Plays peek a-boo games
Seeks advice if.. No vocalisation Head lag persists

Ages 1-2

Up to 24 months:

  • Crawls skill-fully and quickly
  • Stands alone with feet spread apart, legs stiffened, and arms extended for support
  • Gets to feet unaided
  • Can walk unassisted near the end of this period; falls often; is not always able to maneuver around obstacles, such as furniture or toys
  • Uses furniture to lower self to floor; collapses backwards into a sitting position, or falls forward on hands and then sits
  • Enjoys pushing or pulling toys while walking
  • Repeatedly picks up objects and throws them; direction becomes more deliberate
  • Attempts to run; has difficulty stopping and usually just drops to the floor
  • Crawls up stairs on all fours; goes down stairs in same position
  • Enjoys crayons and markers for scribbling; uses whole-arm movement
  • Helps feed self; enjoys holding a spoon (often upside down) and drinking from a glass or cup; not always accurate in getting utensils into mouth; frequent spills should be expected
  • Helps turn the pages in book
  • Stacks two to six objects per day
 

Kids Heart Pilates and the early childhood Curriculum, find out more

Curriculum