The Bump Plan postnatal workouts are physio approved and tailored to fit you whether you had a long labour, an episiotomy, vaginal birth or even a caesarean. It’s made for you. Just drop in and start exercising again with workouts that respond in real-time to you, so you can get back to smashing your goals at a pace that works for you.
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All the support you need to keep fit and healthy with your baby.
Made For Real World Mums
Looking after a baby can be stressful, and finding the time to prioritise your recovery is challenging. So let postnatal fitness expert, Hollie Grant, guide you safely through a holistic recovery, education and fitness plan that will leave you feeling empowered, strong, and capable of dealing with anything parenthood throws your way.
An industry accredited educational resources library filled with videos and articles to inform your postnatal exercise plan and support your ongoing journey as a mother.
From Day One & Beyond
Whether you had a vaginal birth or a caesarean, The Bump Plan has a postnatal exercise phase to suit your circumstances. You can start on day 1, after childbirth or day 201; the plan is ready when you are.
Start From A Strong Foundation
Develop musculoskeletal strength and cardiovascular endurance with our expert mix of Pilates and Cardio. The evidence-based phased design allows you to join at a safe level for you and progress at your own pace, regardless of the time since your pregnancy.
Reconnect with your body and recover from labour.
Postnatal Pilates to develop strength.
Low impact Cardio-Pilates to develop core control.
Medium impact Cardio-Pilates to develop endurance.
Higher impact Cardio-Pilates to develop power and stamina.
Move back to the exercise you love with Pilates PT On Demand.
Join at the phase that suits you
The Bump Plan Benefits
What are the benefits of combining postnatal pilates & low impact cardio after pregnancy?
Increase well-being & confidence
We recognise that looking after a child can be stressful. Mindful movement such as Pilates can help you feel more at ease, and better able to cope with the challenges of parenting.
Improve postpartum posture
Your body can change in many ways during pregnancy. Pilates can help improve your posture, whilst functional movement techniques will help your body perform at its best.
Build cardiovascular strength and endurance
A gradual increase in impact and cardiovascular exercise will help you get back to the exercise you really love, safely.
Manage Diastasis Recti & Prolapse
Understand these issues, and how to train safely and effectively with them, without fear.
Parenting can be highly taxing on the body. Strengthening and balancing the body can help reduce your chances of pain and give your body more support.
Regain core strength
Pilates focusses on building effective core strength and improving the function of the pelvic floor, reducing your risk of incontinence and prolapse.
How it works
Evidence based postnatal expert advice
Alongside Hollie, The Bump Plan Postnatal has been created with leading Postnatal experts
Laura Thomas PHD
Dr Bekah Shallcross
Dr Karen Gurney
Dr Jess Fletcher
Dr Avital Pearlman
Lala Langtry White
Founder of Pilates PT and Creator of The Bump Plan
What our thousands of members say
Anja (Bump Plan Postnatal Member)
What equipment do I need?
The Bump Plan Postnatal is designed to be carried out at home. You will need a resistance band and Pilates Ball for the majority of your workouts. If you don’t already own these pieces of equipment, they are available in our Essentials Starter Pack.
Essentials Starter Pack
Only £15 with your membership
I am 2 years postnatal – am I too late to join?
You are never too late to join the plan! The Bump Plan has been designed for everyone, no matter where they are in their postnatal journey. The plan is split into phases based on where you are in your recovery, and you can move through the phases at your own pace – so you can always join one of the later phases (like phase 3 or 4).
I have a Prolapse and/or Diastasis Rectus Abdominis, can I still join the plan?
Yes, you can. The plan was created with those with a Prolapse and/or Diastasis in mind, and there is lots of information in the plan that will help you learn how to exercise safely with these conditions. We also worked with specialist physiotherapists to ensure these conditions were covered and considered throughout all workouts. Please speak to your Dr or healthcare provider if you have any concerns.
I’ve only just given birth, can I still join the plan?
The plan is designed to start from Day 1 of parenthood if you feel ready. Prior to your 6-week check-up we would advise that you join the “Recovery Phase” where we spend time ensuring your body is safe for exercise. When you feel ready, or have been given approval by your healthcare professional, you can manually move yourself into Phase 1.
How many workouts do I get?
Each phase includes 6 full workouts, ranging in length, plus at least 1 mini (a 5-10 minute routine for days you don’t feel up to much exercise) and 6 tutorials to help educate you on moving your body safely.
How frequently do my workouts change?
The plan has been designed so that you can work through phases of workouts at YOUR own pace. One person’s labour will vary massively from another’s, and one person’s postnatal recovery will massively vary from another’s. Therefore, it is important you are in control of the speed you pass through each phase. Some members may stay in a phase for 3-4 weeks, others may stay for 6+ weeks. It is down to how YOU feel.
How much is The Bump Plan Postnatal?
The Bump Plan is £35/month should you wish to pay monthly (you can cancel this at any time), £180 (equivalent of £30/month) if you purchase the 6-month membership, and £240 (equivalent of £20/month) if you purchase the 12-month membership.
What is your cancellation policy?
If you are on the monthly membership you can cancel your subscription at any time via the ‘Account’ area of The Bump Plan. If you are on the 6 month, or 12 month memberships, these cannot be cancelled and refunded early (except with the below exception).
You are eligible for a refund if you cancel your Subscription within 14 days from the date of transaction, provided that you have not accessed or started downloading any online content and have kept any physical items we have sent you in their original condition, unused and in their original packaging.
In order to receive your refund you must please return any physical items we have sent you as part of your Subscription at your own cost. Please email us for the address to return the starter pack to.
Do I need any equipment/do I have to order a postnatal starter pack?
You will need a resistance band and mini Pilates ball for some of The Bump Plan Postnatal workouts. These can both be purchased at checkout or from The Bump Plan shop after sign up. If you already have these items, you are ready for action!
How long are the workouts in The Bump Plan Postnatal?
The workouts vary in length during each phase, and at each phase the workouts get longer. The workouts will vary in length from 20 minutes, 30 mins, 45 mins and 60 mins.
Can I join The Bump Plan Postnatal if I live abroad?
Absolutely, The Bump Plan can be done anywhere in the world. All you need is access to the internet!
I had an emergency caesarean, can I still join the plan?
Yes, the plan has been designed with ALL births in mind. When you sign up you will be asked how you gave birth, and if you are starting in the Recovery Phase or Phase 1 you will be given workouts that are specific to how you gave birth eg vaginal or caesarean. Hollie personally had an emergency caesarean so it was important to her that the plan was safe for everyone.
Join today or sign up for your 7 day free trial
All members will be asked to fill in a Consultation form at the start of the postnatal plan which allows us to determine which workouts will be best suited to you.
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