Struggling to maintain accountability and stay on track?

Online exercise tailored to you - choose from Core & Floor Connection, Lengthen, Strengthen, Pilates, Dance, or harder sessions like our Power + Sweat and Lift Me Up classes!

No need to organise childcare or brush your teeth. Show up as you are in the comfort of your own home. 

We understand pregnancy & postpartum exercise challenges, including prolapse, and will give modifications so you can ‘do you!’

Can’t make the live classes? You can watch recordings at your own convenience!

Accountability in the form of emails with the link straight to the live class AND weekly live check ins, Q&A and motivation support with B and her team! (These will be held Sunday evenings, 8pm within the live round).

Join in on any device and use our app (Kajabi) for easier access!

Our next round of live classes starts February 5th 2024 - our NEW timetable (and biggest yet!) can be found below.

Access to this round starts 22/01/2024 and ends 14/04/2024. It includes ALL recordings from 2023 (over 280 workouts) plus all lives and recordings for term one.

What does each class involve?

View all
Self Massage Sesh
15 minutes to roll it all out and nurture our bodies will a little self massage. Let's own it, we know we need to do this but when do we get around to it? This class was suggested by some...
Mum Rage Sesh
Anger needs movement, it loves it. It's why our children want to hit, bite, kick, stomp and do all the body things when they feel it. And we are no different.  Except we are ;-)  So come, let's get a...
Lift Me Up!
You’ve put in the work and completed core and floor restore (or feel like you are ready to take on the next step). Maybe you are excited to get back to weight training after some time off.  Perhaps you have always...
Pilates +/- Babes
A feel-good Pilates flow for those with little babes in tow (or not, you totally don't need a baby to do this session). We'll focus on core connection, glutes and postural muscles, with the option to use weights or your...
Power Pilates
A bodyweight-based Pilates class with a focus on core connection, stability and strength. Layered movements and classic Pilates exercises will get your muscles burning in all the right places. 
Dance
We were born knowing how to dance, it's instinctual. However, many of us through cultural conditioning have lost our groove thang (or just don't have the time or energy to make it to a dance floor anymore!). So here it...
Pilates Fusion
This class involves pilates-inspired exercises blended with clinical exercise prescription with the post-partum journey in mind. 
Pregnancy Pilates
This class is specifically designed for those with a babe inside but can be enjoyed by anyone. This class is intentionally sequenced to create balance in the tissues supporting the spine and pelvis in order to support baby’s position and...
Power + Sweat
Craving that feel-good endorphin rush? Finding it hard to take yourself through a solid workout these days? This class is ideal for those wanting to step it up a notch! As always, modifications will be given, however this class is...
Core & Floor Strengthen
Already have a foundational level of fitness and core/pelvic floor connection? Then these Strengthen classes are for you. We work the whole body to build strength through bodyweight exercise, pelvic floor friendly cardio, and a bit of sweat and burn...
Core & Floor Lengthen
Hypertonic or hypertensive pelvic floor? Stiff neck and shoulders? Tight, stressed out mind and/or body? Need some help to relax it all? From your jaw to your pelvic floor and all that’s in between… this class has you covered! It’s...
Core & Floor Connection
Healing from core and pelvic floor issues? In early postpartum? Needing some postural love? New or returning to exercise and movement? Or just wanting to get back to basics and explore body connection? These sessions slow it down and enable...
Core & Floor Breathe
A class everyone needs for nervous system balance and deep core function. In this class we will connect deeply to our breath practicing 360 breathing and connecting to both our respiratory diaphragm (breathing muscle) and pelvic diaphragm (pelvic floor).

Customer Reviews

Based on 13 reviews
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E
Emilyclairemcduff@gmail.com (Brisbane, AU)
Love these classes!

Hi B and team, just a quick message to say THANK YOU for your exercise classes! Best decision I've made postpartum, they are helping me mentally and physically so much. You've created such a special space, you may not always see the impact you're having on those online but it's there for sure ❤️

C
Customer (Yarrawonga, AU)
Amazing!

So so good! Fun, great workouts, wonderful connection with people, beautiful opportunities to love my body

B
Boy Mum (Mount Barker, AU)
I recommend to everyone!

I love these live classes. Not only are the classes incredibly nourishing, evidence based and fun, but there is the flexibility of being able to drop into such a diverse range of classes when you can live and having access to all the recordings meaning you can do them when you can around kids and life and even pause a video when interrupted and come back to it! Beyond accesible and ridiculously well priced. 👏

A
Alex McQueen (Melbourne, AU)
Incredible selection of classes

The variety of classes, and the amazing knowledge of all the instructors make getting your movement in so achievable. Not only did I get a sweat on but was able to balance these out with beautiful connection and breath work. All from the comfort of home, where you can work out with bare feet and pyjamas! highly recommend!

R
Renee B. (Sydney, AU)
If you do one thing for your health this year…

Committing to the live class round for $100 last year was the best investment I’ve made to my health in a long time.

I’m 4 months PP and I hesitated - how will I make this work with a newborn - but it turns out I could because it’s so accessible. I remember a few times I even joined a class from bed, just to be there and move my body.

The teachers create such a beautiful community you really feel like you’re in the room together.

And the recordings are epic, if I can’t make the live I make sure I pop one on almost every day. Even if only 15 mins I never regret it.

At my 6 week pelvic floor physio check I was told my pelvic floor was epic and surprisingly recovered for someone who had been through the birth I did, plus my ab separation was back to normal. I put this down to starting these classes in the first few weeks post birth with a very gentle approach.

I’ll be signing up for the next round without hesitation this time.

What equipment do I need?

You don’t need any equipment to start out. Rock up as you are. Let’s get it done.

Most of our classes are equipment free however from time to time we may use some.

Sometimes we can grab things from around the house to use. A tennis ball is epic for self-massage; tins of food work great for weights, a pot with handles and some rice for heavier weights and a scarf or towel as a resistance band. Once you progress, some equipment can help. But, we give modifications for those with no equipment. That way, these classes are accessible for all.

Check Out our exercise equipment

Here’s some suggested equipment for each class:

Connection Classes 

Lengthen + Self Massage Classes 

Strengthen Classes

Breathwork and Pregnancy Pilates Class

Power + Sweat and Lift Me Up!

  • Weights/Kettlebells/Handled pot with some rice or potatoes in it
  • Loop band 

Pilates with Chelsea

  • Loop band 
  • Weights (start off with 1kg, or use tins of food if you don't have)
  • Pilates ball or couch cushion/stuffed toy

Mum Rage Sesh

  • A rage kit with things you can tear (scrap paper, old tissue boxes), snap (sticks) or throw (pillows, socks)

If you’re pregnant - a large balance ball will come in handy for most classes.

Meet the Team

Meet the team behind our live online classes. Each week, we’ll bring our classes straight to you in an affordable, accessible way. And we’ll continue to grow our team so we can bring you a wider variety of ways to move and connect.

We want to help you get your body moving no matter where you are, or what level you're at! Our dedicated, understanding team are here to support you. Have a question during the class? Ask away! We’ll modify each movement to your ability.

We're here to create a welcoming, supportive environment. that enables you to move and connect with your body in a way that feels good for you.

Chelsea
Chelsea is a Chiropractor, Pilates Instructor and Mama of one living on the beautiful Surf Coast in Vic.  After completing her studies (Chiro and Pilates) in 2018, she moved down to the coast and began working in a family based practice in...
Claudia
Meet Claudia, spreading her infectious enthusiasm for dance where ever she goes. Claudia’s teaching and performance experience over the last 15 years varies from small intimate sessions to large scale festivals around Australia. Having her first stage experience at age...
Emma
Accredited Exercise Physiologist (AEP) & Student Midwife Emma grew up in Adelaide and completed a Bachelor of Clinical Exercise Physiology at the University of South Australia. She then went on to work full-time as an AEP in the Barossa Valley,...
Natalie
Natalie’s passion for exercise and interest in biomechanics started at a young age while competing in artistic gymnastics. Over the past 12 years you could find Natalie in the gym leading exercise classes, training athletes and weekend warriors through PT...
Julia
  Julia is a mother of two young boys and pregnant with her third baby. She is an experienced yoga, pilates and breathwork teacher of ten years and specialise in pre and postpartum exercise and childbirth education.Before having children she...
Bernadette (B)
Founder and Creator of all things Core & Floor Hey! I’m B. And I’m here to support you through pregnancy, labour, and postpartum.I’m a midwife, personal trainer, wife, mother, published academic and speaker. I’ve worked as a midwife in Australia...

Ready to take the next step and join our programs?

Pregnant people start here and be empowered for birth

Developed by a midwife and personal trainer, this program is designed to mentally and physically prepare you for labour, birth and postnatal recovery.

Learn More

Preconception & postpartum start here (no matter baby’s age)

Restore your core and pelvic floor with knowledge and exercise. Over 8 weeks you will learn how to correctly activate, repair and strengthen your body.

Learn More

Take your exercise to the next level and improve your body

Progress and strengthen with over 55 full body exercise and stretch sessions. Step it up a bit here, with a weekly program you can make your own.

Learn More

Strengthen the male core and pelvic floor through exercise

Whether you’re suffering with a sore back, wanting to improve your sex life or trying to get back into sport, this 8 week program will enable you to activate, repair and strengthen your muscles.

Learn More

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