STRENGTH BEYOND BIRTH

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).

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.

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.

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.

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.

The Bump Plan is $45/month should you wish to pay monthly (you can cancel this at any time), $240 (equivalent of $40/month) if you purchase the 6-month membership, and $320 (equivalent of $27/month) if you purchase the 12-month membership.

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!

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.

Absolutely, The Bump Plan can be done anywhere in the world. All you need is access to the internet!

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.