Mon 2 Nov to Mon 9 Nov · no post on Saturday (Sabbath) · footage credit is in every caption.
Pregnancy moves: deep squat, ball bounce, ball knee taps
⬇ Download videoPregnant? Try these 3 gentle moves 🤰
Pregnant and wondering what you can still do? 🤰 Natalie shows 3 gentle moves our mamas-to-be love 💗 Save this for later, and check with your doctor or midwife first. Comment MOVES and we'll send you the link to book your Fit Mumz class 👇 🎥 Footage: Expresso Show (SABC 3) #FitMumz #FitMumzCapeTown #PregnancyWorkout #MomToBe #PrenatalFitness #CapeTownMoms #MomsWhoMove
3 gentle moves for mamas-to-be 🤰 Comment MOVES for the class link #pregnancyworkout #momtobe #fitmumz #capetownmoms
Pregnant? Try these 3 gentle moves with Natalie 🤰💗 Book your Fit Mumz class: https://fitmumz-no-sugar-november.pages.dev/
Core + legs with one band: band lift, peekaboo squat, knee drives
⬇ Download videoOne band. Three moves. Wait for #3.
One resistance band. Three moves. 💪 Number 3 is the one you'll feel tomorrow 😅 Try it tonight and tell us how it went 👇 Comment BAND and we'll send you the full routine + the class link 🎥 Footage: Expresso Show (SABC 3) #FitMumz #FitMumzCapeTown #CoreWorkout #ResistanceBand #MomFitness #CapeTownFitness #MomsWhoMove
One band, 3 moves 💪 Wait for #3. Comment BAND for the full routine #coreworkout #resistanceband #momfitness #fitmumz
One band, 3 moves 💪 Join Natalie at Fit Mumz: https://fitmumz-no-sugar-november.pages.dev/
Partner workout: high-five jog, hula squat, ball push
⬇ Download videoSend this to your workout buddy 👯♀️
Send this to the friend who'd do it with you 👯♀️ 3 partner moves that are more fun together. Your partner, your bestie or your sister. Tag them below! Comment BUDDY and we'll send you the link to book a class together 💗 🎥 Footage: Expresso Show (SABC 3) #FitMumz #FitMumzCapeTown #PartnerWorkout #WorkoutBuddy #MomFitness #CapeTownMoms #FitTogether
Tag your workout buddy 👯♀️ Comment BUDDY for the class link #partnerworkout #workoutbuddy #fitmumz #capetown
Workouts are more fun together 👯♀️ Bring a friend to Fit Mumz: https://fitmumz-no-sugar-november.pages.dev/
Morning stretch: reach to the ceiling, open the chest, full-body stretch
⬇ Download videoStiff mornings? Do this before coffee ☀️
Stiff mornings? Start here ☀️ 3 easy stretches, done before the school run. Save this for tomorrow morning! Comment STRETCH and we'll send you the link to Natalie's classes 💗 🎥 Footage: Expresso Show (SABC 3) #FitMumz #FitMumzCapeTown #MorningStretch #MomLife #StretchRoutine #CapeTownMoms #MomsWhoMove
3 morning stretches for busy moms ☀️ Comment STRETCH for the class link #morningstretch #momlife #fitmumz #stretchroutine
3 easy morning stretches ☀️ Start your day with Fit Mumz: https://fitmumz-no-sugar-november.pages.dev/
Workout in bed: neck rolls, belly pull-ins, bed plank
⬇ Download videoDo this before you get up 😴
Alarm went off? Don't get up yet 😴 3 moves, right there in bed, with Natalie. Busy mom? This one's for you 💪 Comment BED and we'll send you the link to book your Fit Mumz class 🎥 Footage: Expresso Show (SABC 3) #FitMumz #FitMumzCapeTown #BedWorkout #MomLife #HomeWorkout #CapeTownMoms #MomsWhoMove
Workout without leaving your bed 😴 Comment BED for the class link #bedworkout #homeworkout #momlife #fitmumz
No time? Start in bed 😴💪 Book your Fit Mumz class: https://fitmumz-no-sugar-november.pages.dev/
No post today: Sabbath rest 🕊️
No Sugar November: move with your kids (star jumps, lunge together, mini-me lift)
⬇ Download videoSwap the sweet treat for this 🍓
No Sugar November, week 2 🍓 Swap the sweet treat for a family move! 3 moves to do with your kids this Sunday. Comment NOSUGAR and we'll send you the free 7-day No Sugar menu 💗 🎥 Footage: Expresso Show (SABC 3) #NoSugarNovember #FitMumz #FitMumzCapeTown #FamilyFitness #MomsWhoMove #CapeTownMoms #ActiveKids
Swap the sweet treat for a family move 🍓 Comment NOSUGAR for the free menu #nosugarnovember #familyfitness #fitmumz #capetownmoms
No Sugar November 🍓 Get the free 7-day No Sugar menu from Fit Mumz: https://fitmumz-no-sugar-november.pages.dev/
Book your class package: why moms love Fit Mumz classes
⬇ Download videoWhy moms keep coming back 💗
Why do moms keep coming back? 💗 Fun every class. Pregnant or postnatal, there's a place for you. And Natalie cheers you on, every rep. Comment BOOK and we'll send you the link to book your class package 👇 🎥 Footage: Expresso Show (SABC 3) #FitMumz #FitMumzCapeTown #MomFitness #PostnatalFitness #PrenatalFitness #CapeTownMoms #MomsWhoMove
Why moms love Fit Mumz 💗 Comment BOOK for the link #fitmumz #momfitness #capetownmoms #postnatalfitness
Ready to start? 💗 Book your Fit Mumz class package here: https://fitmumz-no-sugar-november.pages.dev/
Paste this as a reply (or DM) to everyone who comments the keyword.
Hi lovely! 💗 Thanks for commenting. Here's your link: https://fitmumz-no-sugar-november.pages.dev/ Any questions, just shout. See you in class! 🤰💪 Natalie, Fit Mumz
Hi lovely! 🍓 Here's your free 7-day No Sugar menu: https://fitmumz-no-sugar-november.pages.dev/ Pop in your name and email and it opens straight away. Enjoy! 💗
One 10–11 min video Natalie can film on her phone, that moms keep finding all year. Topic: a gentle postpartum core & pelvic floor workout at home.
New moms have babies every single month, so "postpartum workout" videos keep getting found all year, not only in January. Proof on YouTube: "10-Minute Abs After Baby" (nourishmovelove, Nov 2020) has 5.5M views, and "Postpartum Recovery … First 6 Weeks" (Pregnancy and Postpartum TV, Jan 2021) has 475K, years after posting. (View counts read on YouTube, 1 Nov 2026.) Natalie teaches exactly this in her postnatal classes, so the video sends moms straight to a real class. (Google monthly search numbers: not checked.)
1. Postpartum Workout at Home: Gentle Core & Pelvic Floor 2. Postpartum Core Workout for Beginners (10 Min, At Home) 3. Workout After Baby: 10-Min Core & Pelvic Floor Routine
Text (big, 3 words): CORE AFTER BABY Shot: Natalie kneeling on a mat in a bright room, one hand on her tummy, smiling at the camera, baby lying on the mat beside her. Pink top, plain background, window light on her face. Leave space on the left for the words.
0:00–0:15 HOOK: "Had your baby and don't know where to start? This is the gentle 10-minute routine I teach my postnatal mamas." Quick 3-second flashes of the moves. 0:15–0:45 Hi, I'm Natalie from Fit Mumz Cape Town. Who this is for: new moms starting again. Grab a mat and some water. SAFETY: "Please check with your doctor or midwife first, and wait for their OK, especially after a C-section." 0:45–1:45 1. Connection breath: breathe into your ribs, then lift your pelvic floor and draw your tummy in as you breathe out 1:45–2:45 2. Pelvic tilts (on your back, knees bent) 2:45–3:45 3. Heel slides 3:45–5:00 4. Glute bridge 5:00–6:15 5. Side-lying clams (both sides) 6:15–7:30 6. Bird dog (on hands and knees) 7:30–8:30 7. Wall push-ups 8:30–9:45 8. Cool-down: cat-cow + child's pose 9:45–10:20 Listen to your body: "If anything hurts, or you feel heaviness, leaking or a bulge along your tummy, stop and speak to your doctor or a women's health physio." 10:20–11:00 CTA: "Want me to coach you in person? Join a Fit Mumz class in Cape Town, the booking link is in the description." Subscribe, and save this video for your next session.
☐ Phone sideways (landscape), 1080p or 4K, on a tripod at hip height ☐ Film near a big window, light on Natalie's face, no window behind her ☐ Quiet room; a clip-on mic or wired earphones mic for clear sound ☐ Mat, a cushion, a clear wall for the push-ups ☐ Intro + safety line + CTA: Natalie talking to the camera ☐ Each move filmed in real time with counting, from the side so the shape is clear ☐ Close-ups: hands on ribs/tummy for the breath, feet for heel slides ☐ Extra clips (B-roll): baby on the mat, Natalie smiling, a class (only with the moms' OK) ☐ Thumbnail photo (see above), taken on the same day ☐ For the Shorts: also film moves 1, 3, 4 and 6 with the phone upright
Postpartum workout at home: a gentle 10-minute core and pelvic floor routine for new moms, with Natalie from Fit Mumz Cape Town. Book your Fit Mumz class in Cape Town: https://fitmumz-no-sugar-november.pages.dev/ Please check with your doctor or midwife first and wait for their OK, especially after a C-section. Stop if anything hurts. 0:00 Start here 0:15 Welcome + safety 0:45 1. Connection breath 1:45 2. Pelvic tilts 2:45 3. Heel slides 3:45 4. Glute bridge 5:00 5. Side-lying clams 6:15 6. Bird dog 7:30 7. Wall push-ups 8:30 8. Cool-down stretch 9:45 Listen to your body 10:20 Join a Fit Mumz class Fit Mumz Cape Town: prenatal and postnatal fitness classes with Natalie Daniels. Instagram: @fitmumz_capetown #PostpartumWorkout #PostnatalFitness #FitMumz
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SHORT 1 (moves 1, 3, 4) Hook: "3 moves I give every new mom 💗" End: "Full 10-min routine on our channel" SHORT 2 (moves 2 + 3) Hook: "Had a C-section? Start here (after your doctor's OK)" End: "Full routine on our channel" SHORT 3 (move 6) Hook: "Not ready for crunches? Try this instead 👇" End: "Book a Fit Mumz class, link in bio" Add the safety line on screen in each: "Check with your doctor or midwife first."
10-Minute Abs After Baby (8 Diastasis Recti Safe Ab Exercises) nourishmovelove · 5.5M views · 14:31 · Nov 2020 https://www.youtube.com/watch?v=u4z7sBiGFA8 Postpartum Recovery (Stretches and Postpartum Kegel Exercises For The First 6 Weeks Postpartum) Pregnancy and Postpartum TV · 475K views · 17:58 · Jan 2021 https://www.youtube.com/watch?v=ue4wcRcRGik Postpartum Workout | 30-Minute Postnatal Workout (Babywearing Option) Pregnancy and Postpartum TV · 451K views · 31:01 · May 2022 https://www.youtube.com/watch?v=8waEzAZSuwk Diastasis Recti Yoga with Postpartum Diastasis Recti Exercises / 20 Minute Postnatal Yoga Pregnancy and Postpartum TV · 292K views · 23:31 · Dec 2020 https://www.youtube.com/watch?v=ilinL1pIDfw C-Section Recovery Plan: Workout #3 Lauren Fitter · 133K views · 17:01 · Oct 2022 https://www.youtube.com/watch?v=yMS8uEVWMDo
Views read on YouTube, 1 Nov 2026. Watch for style only; Natalie's own moves and voice come first.