​Helping Thousands of Mums Heal ​Their Abdominal Separation and Improve the Symptoms of Pelvic Floor Dysfunction

Keep reading if you are experiencing:

  • Urinary ​​Incontinence (leaking urine when exercising, coughing, or laughing)
  • Lower Back Pain
  • ​Balance and Posture Concerns
  • Diastasis Recti (abdominal separation)
  • Prolapse (feeling of heaviness or dragging in the pelvic region)
  • Post Baby Bulge (Mummy Tummy)

What's in Your Exclusive TMT Portal Membership 

Repairing the Core & Pelvic Floor

Achieve a stronger core than ever before. Taking care of your core and pelvic floor is crucial since most changes in our bodies have taken place there. These exercises are effective in preventing involuntary leakage, alleviating back pain and restoring overall physical wellbeing.

  • 5 Videos
Pregnancy Exercises 

These exercises are broken down into each trimester of pregnancy and will set you up for a more comfortable journey from day one. Also included is a list of exercises you MUST avoid to prevent severe injury, pelvic floor descent, prolapse, incontinence and abdominal separation.

  • 1 eBook
  • 17 Videos
Postnatal Recovery 

​Get back to the physical form you had before giving birth. We’ll start gently to protect your body, considering all the changes it has gone through and then progress all the way up to make you a fitter, healthier mum ready to take on motherhood.

  • 1 eBook
  • 12 Videos

​Now we are cranking it up a bit from 12 weeks postpartum to strengthen your pelvic floor and fix that abdominal separation. Once you are strong enough, we can safely progress onto the next phase, which delivers more intense and high impact exercises to step up your fitness level and tone your body.

  • 1 eBook
  • 26 Videos

Get Your Run On

​This program will take you from a beginner runner to running 5km without stopping. Just lace up and get ready for a seamless progress that will truly surprise you.

  • 1 eBook
  • 12 Videos

TMT Facebook Forum

Join thousands of other mums who are currently going through the same challenges you are. Exchange useful information and get invaluable advice on motherhood and wellbeing. We are here to connect with and support each other.

Who is The Mummy Trainer Program for?

  • ​Anyone that has ever dealt with incontinence (uncontrolled urine leaking)
  • ​Anyone that can feel a separation between their abdominal
  • ​Anyone that has had difficulty losing the post baby bulge (no matter how old your children are)
  • Anyone wanting to regain the full function of their body - to what it was before they had children
  • ​Anyone that has concerns about their balance and posture
  • ​Anyone who experiences back pain or chest pain
  • ​Anyone who has recently had a baby

Improve Your Post Pregnancy Core and Strengthen Your Pelvic Floor

Progress Like You Won't Believe!

Twelve weeks after giving birth to my first child, Jordy, I injured myself when exercising. My body simply wasn’t ready for it yet, although I certainly felt fine.

It took me several physiotherapy sessions just to repair that extra damage...

I could certainly have gone without it. But there I was, frustrated and in pain. It would be months before I could even think about going back to my normal life.

This happens to many mums when their core and pelvic floor are weakened after giving birth. It’s easy to aggravate the situation and make the problem worse!

That’s why I developed the Mummy Trainer online course, so other mums never have to go through what I had to endure in my postpartum recovery.

With the right care and method, you can go back to your normal life much faster and safely than you’d expect!

The Mummy Trainer online course is the exact program I followed in my second pregnancy to regain core strength and control over my pelvic floor. The results are truly amazing! 


My ​postpartum recovery after baby no 2.

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Mums and TMT

See what our mums have to say about their progress with the TMT online program and how it helped them get stronger and healthier through pregnancy and beyond from the comfort of their homes.


It's been so great for my mental health

I am 3 weeks into my journey with the Post Natal @the.mummy.trainer online program and I am LOVING it! I've been doing about 3 workouts per week from home, which is great because I just don't have enough time in my day to go to the gym. What I love about the 6 week post natal program is that it feels like a cross between a Pilates session and some strength training. It's super gentle, and each week the workouts are getting more gym-like and less Pilates-like and I feel it's been absolutely perfect for this time in my life. 

It's been so great for my mental health to hand over the kids to my husband, find a spot in my house and have 15-18 mins to myself to move my body. It's having a positive flow effect on my diet and also encouraging me to go for more walks.


Clear and friendly information

I’ve been so lucky to find @the.mummy.trainer. I seriously had some trouble finding some clear and friendly information about safely returning to exercise after giving birth. I have completed the postnatal program and now I’m back to the physical activities I used to do before I got pregnant. And guess what? I feel amazing! So many people get injured after pregnancy as they don’t know how to safely exercise. So take it from me… @the.mummy.trainer’s online program is a must for all mums who like to exercise!


Worth its weight in gold

Woohoo! I completed the TMT Postnatal program and I’m glad I did. After having my first baby I found I still had leakage 12 months after while skipping or doing any kind of jogging. This time around completely different story. I started TMT Postnatal program at 6 weeks with clearance from my Physio. What I loved the most from the start was knowing the importance of pelvic floor exercises (the daily reminder was worth its weight in gold). I slowly completed the program at my own pace and I’m happy to say since completing the program I have been able to re-join my gym and…. drum roll…. do high intensity sprints (15km/hr) without any down below problems!!! I couldn’t be happier. Thank you so much to Sarah for creating a great return to exercise program for beginner mamas to even the most experienced!

A little about Sarah Male & TMT

Welcome to The Mummy Trainer online program! My name is Sarah Male and I’m a mum to Jordy (4) and Ella (2).

I’m happy you have come to the TMT page, as I know exactly how you may be feeling in preparation to giving birth to your beautiful child and also if you have already given birth – in this case, a huge congratulations, mummy, and all my best wishes to the fam!

I’ve been there not long ago and want to share with you everything I’ve learned along the way about being a healthy and active mummy so you have a joyful and comfortable pregnancy and postpartum journey.

Twelve weeks after giving birth to Jordy, I injured my hip on my very first slow jog attempt.

The result was two months physiotherapy to repair the damage and strengthen the muscles required to return to exercise. This proved to be both frustrating and expensive.

This is exactly when I said...

I want to study and develop a step by step postnatal program that I can follow so that I don’t get injured when we have another baby and that will allow me to help other Mums follow the same process and avoid my mistakes.”

From there the ideas started building, and after giving birth to Ella I invested everything I could into learning about postpartum exercise.

I became a qualified Personal Trainer with several qualifications in pregnancy and postnatal exercise and consulted with Obstetricians, Women’s Health Physiotherapists, and Nutritionists to develop the best possible program for all the mummies out there.

I have lived and breathed the TMT program and managed to achieve a health and fitness level I never dreamt could be possible for a mum. And the best thing is that I did all of this by living a normal life. No crash diets or crazy workout routines involved. Just a simple, safe and effective plan.

If I could do it, so can you! Get in touch and we'll do it together!

My promise to you

​I know it’s hard to trust someone straight off the bat. Especially on the internet, where there are crazy offers popping up everywhere, all the time.

I’ve been there myself, collecting poor and harmful advice that, if anything at all, worked out to be a setback to my recovery process, putting me further away from where I was aspiring to be.

That’s why I want you to know that there are no strings attached to the TMT program and you are free to leave at any time in the first 30 days, with no hassle whatsoever.

My main commitment is that you feel 100% satisfied with what you are getting out of TMT and are able to achieve your goals through the program.

If that is not the case, then I will be happy to offer you a full refund as quickly as you can click on the mouse!

Frequently Asked Questions

See the answers to our most common questions and rest assured you are in the right place for a joyous and healthy journey through pregnancy and beyond.

What is the TMT online program?

What are the advantages TMT has over other online fitness courses?

How do I access the TMT online program? 

What if I have never exercised before? Is it too late now that I'm pregnant?

Do I need exercise equipment to do the exercises? 

I'm usually very busy, is the TMT online program very time consuming? 

A personal note to all mums

Thanks for having come all the way down here. I really do appreciate your time and attention!

I hope I was able to clarify what the TMT online program is all about and that you are feeling like you can benefit from it.

I really gave my all in developing and implementing everything in TMT so I could help as many mums as possible to have the best pregnancy and postnatal journey.

I hope you come on-board too, so I can help you to safely achieve your goals like I achieved mine!

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