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STRENGTH BEYOND BIRTH


Postpartum fitness workouts designed for your birth experience

START TODAY FOR FREE

 

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.

The Bump Plan has been featured in

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.

postpartum exercise plan

Education Hub

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.

postpartum exercise plan

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.

postpartum exercise plan

And more...

24/7 Access
You can access the postnatal exercise workouts, community events and Education Hub, at anytime.
Community
Make new friends and share your parental journey in our members-only events and social group.
Pilates PT On Demand
Transition to our our On-Demand Library with access over 350 hours’ of Pilates and HIIT workouts.
Learn more here
JOIN TODAY FOR FREE

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.

Recovery Phase

Reconnect with your body and recover from labour.

Phase 1

Postnatal Pilates to develop strength.

Phase 2

Low impact Cardio-Pilates to develop core control.

Phase 3

Medium impact Cardio-Pilates to develop endurance.

Phase 4

Higher impact Cardio-Pilates to develop power and stamina.

Transition

Move back to the exercise you love with Pilates PT On Demand.

Join at the phase that suits you

postpartum workout

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.

  • Reduce pain

    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

Sign up for free
Sign up below to start your 7 day free trial and get instant access. After you sign up, you’ll be asked to complete your consultation form to check your medical eligibility.
Set your postnatal phase
The Bump Plan’s workouts are tailored to each postnatal phase. Everyone recovers at a different pace, that’s why you can start any phase at any time.
Start your postnatal exercises
Advance through your postnatal exercise plan at your own pace and join a weekly live members call to share your experiences with fellow mothers.
JOIN TODAY FOR FREE

Evidence based postnatal expert advice

Alongside Hollie, The Bump Plan Postnatal has been created with leading Postnatal experts

Hollie Grant

Founder of Pilates PT and Creator of The Bump Plan

Emma Brockwell

Emma is a specialist Pelvic health physiotherapist focusing on problems related to the pelvic floor and pelvis.

Laura Thomas PHD

Laura established LCIE in 2017 to help support clients who have a difficult relationship with food and their body.

Illiyin Morrison

Illiyin is a midwife, hypnobirthing teaching, positive birth advocate and mother of one.

Dr Bekah Shallcross

Dr Bekah Shallcross is a Clinical Psychologist, Researcher and Feminist.

Dr Karen Gurney

Dr Karen Gurney (@thesexdoctor), is a clinical psychologist and psychosexologist on a mission to improve the sex lives of the nation.

Gráinne Donnelly

Gráinne Donnelly (Bsc Hons Pg Cert HCPC MCSP Current MSc Student) is an Advanced Physiotherapist and Team Lead for pelvic health physiotherapy, researcher and teacher in pelvic health physiotherapy.

Harriet Crouch

Harriet Crouch is an experienced Nursery Manager, mum of two and owner of Mini Explorers Consultancy; providing non judgmental support and advice to parents.

Dr Jess Fletcher

Dr Jessica Fletcher is a specialist registrar in General Adult Psychiatry in East London.

AJ Silver

AJ is a highly trained and experienced birth & postnatal Doula, a probationary breastfeeding counselor and a qualified babywearing consultant.

Dr Avital Pearlman

Dr Avital Pearlman is a Clinical Psychologist who specialises in working with individuals, couples and families who are on their parenting journey.

Jenny Ward

Jenny Ward is the Chief Executive of the Lullaby Trust.

Lala Langtry White

Birth and postpartum doula, antenatal and hypnobirthing coach and breastfeeding and babywearing counsellor

Liv Thorne

Liv Thorne is a director of web design agency, mum to her son Herb, butler to Elvis the 13-year-old terrier and creator of the popular Instagram account @livsalone.

Rebecca Hill

Rebecca is a certified Sleep Sense™ Consultant and a mother to her young son. She has a Post Graduate clinical background as an Anaesthesia Associate, with the University of Birmingham and has worked within the NHS and Healthcare Industry for over 20 years.

Kate Everall

From raising a son in a Two-Mum household to their travels and days out. Over the past 8 years she’s also written about LGBTQ History and current affairs as well as shared her favourite LGBTQ-inclusive books for children.

Hollie Grant

Hollie Grant

Founder of Pilates PT and Creator of The Bump Plan

What our thousands of members say

bump plan baby testimonial
Talia Y
★★★★★
Thank you for creating The Bump Plan! I did your workouts most days during pregnancy, and it really helped me remain positive & strong both mentally and physically for the 9 months. My daughter Scarlett Olivia was born January 2022 in New Zealand via planned csection and I have just started the postnatal plan to continue recovering and rebuild my incredible body 💪☺️ So, thank you for the support on this motherhood journey!
Hannah Duke
★★★★★
I have gained so much from this plan. I have learnt so much about pregnancy, the effect on our bodies and how best to look after myself. From learning how to work out and move safely, to do pelvic floor correctly, to the videos on how to breastfeed. It's been such a great support.
postnatal testimonial holding
Hannah S
★★★★★
I’ve been doing Hollie’s live pre-natal pilates workouts throughout my pregnancy so far and been absolutely loving them. I have learnt so much from her, she is unbelievably knowledgeable!
Siân Young
★★★★★
I am really enjoying the plan! I am expecting my second child and also juggling work - the workouts have felt realistic and achievable with the 20-30 minute timings so I have been able to fit them in amongst other commitments. I also love the flexibility of the on-demand sessions. I am enjoying browsing through the education hub and also signed up to the Hypnobirthing digital pack from my welcome goodies, which I am finding very beneficial for labour prep too!
★★★★★
I never GOT Pilates - the breathing, the neutral spine, engage your core - what does all that mean? With Hollie - it all makes sense and the explanations are REAL life - I never let my glass of champagne or cup of tea slip off my back. Pilates is now a key part of my routine - and actually a key part of my life. Hollie - thank you
Stephanie C
★★★★★
I am really glad to have discovered Pilates PT on Instagram last year. I was a complete beginner, but the way the classes were taught made it very easy to follow. I appreciate how Hollie takes the time to explain the different variations of the same exercise so I can pick the one that is suitable for my level. And the fact that there is an on-demand option means that I don't have the excuse to be too busy to practise!
Rebecca H
★★★★★
Taking part in the pre-natal classes was a highlight of my pregnancy. I loved that I could continue to exercise at home with expert tuition right up to the day before I gave birth. ⠀
★★★★★
PilatesPT has changed my life so much. The combination of Pilates and HIIT has increased my fitness, flexibility and posture. I understand my body better do get more out of all exercises and my everyday movements are better and safer - much less backache than before! Thank you Hollie!
Anja (Bump Plan Postnatal Member)
★★★★★
The Bump Plan, c-section pathway, gave me a way to return to movement shortly after c-section (I was on the mat on day 15 post-partum). I loved gentle checking-in with various muscles during recovery stage and by now in stage 2 feel safe moving as much as I want and need to, not just during sessions - but throughout the day. 
Prenatal Testimonial
Rosie Gilderthorp
★★★★★
I also felt incredibly supported by the community and the knowledge that there were so many other women going through the workouts alongside me. For me it was not about getting "back into shape" quickly but much more about getting my sense of identity back and feeling strong enough to enjoy my three kids. I am so grateful to Hollie and the team and I fully intend to keep going with pilates forever.  Of course, I also signed up to the postnatal Bump plan as soon as it was available!  
Hanna
★★★★★
Hollie is a great Pilates instructor! I feel in such safe hands and all the things I have learnt since joining Pilates PT has made me much more aware of my posture and how I move my body - which translates into everyday activities as well as the sports I do. I would thoroughly recommend the classes - thank you Hollie!
Joanne Edecombe
★★★★★
The lockdown has had a few major perks and your live classes from the beginning and later the membership plan has been a real blessing not only could I do what I enjoy from home but also at a reasonable price. Hollies way of teaching is incredibly helpful and easy to imitate her availability to answer questions after classes makes the membership feel extremely personal which is lovely. The membership gives me all that I need to stay strong and the flexibility to use at convenient times for me! I hope this stays indefinitely! Thanks for all your hard work in making this service. I love it!
Catriona R
★★★★★
I discovered the bump plan classes in my second trimester and they made such a difference to my pregnancy. I love the fact that they prepare you for after birth too, and I am convinced my speedy post-natal recovery is largely due to them. Since 6 weeks postpartum I’ve been doing the postnatal classes and can’t believe how much my strength has returned already. It is great to have access to such knowledge, and rebuild core strength safely and sustainably. I cannot recommend these classes enough for during and after pregnancy, and I’m excited to move on to the more challenging classes soon!
Claire Lanza
★★★★★
I really just want to say a big thank you as you are most definitely one of my positives for 2020! I decided to try your classes during the first lockdown...Not only do I absolutely love them for my own training but you’ve also helped me fall in love with Pilates again
Rachel
★★★★★
I love Hollie’s classes - she’s a brilliant teacher who gives really clear cues, and paced the classes perfectly. I love being able to access high quality Pilates from home, and the PT method sessions are a genius mix of Pilates and HIIT. Highly recommend.
Jenny P
★★★★★
I love Hollie’s classes, she is a great instructor and her classes are really easy to follow. They have definitely got me through the lockdowns over the past 15 months
Keziah Collis
★★★★★
Thank you for hosting the workshops in the first place. I find I think about all the things I’ve learned even while I’m teaching, and using my learnings when explaining things in class - so it really has been super.  I’ve loved the two workshops i've done so far so much that I’ve booked the shoulder workshop for this coming weekend too!
Sarah H
★★★★★
I also just wanted to tell you that I absolutely love Pilates now and that’s all down to you - my first ever Pilates experience was last June for prenatal Pilates, then I did your postnatal Pilates class and I finally did my first “proper” mat Pilates class this week - I loved it. I now can’t imagine my life without it - thanks so much!
★★★★★
Hollie is a fantastic teacher. Her classes are always interesting and she explains everything in such detail so the technique and purpose of the exercise makes sense. The classes are always challenging but she does everything which such ease and fantastic technique. I can be swearing out loud and Hollie is perfectly poised, chatting throughout the exercise making it look so easy. I started doing Pilates with Hollie at the beginning of the 1st lockdown, I’ve done multiple classes before but she’s the best teacher I’ve had. My body feels stronger and my flexibility has improved. Thank you Hollie.
Jill C
★★★★★
I wanted to send a message to say thank you for creating such an excellent programme. I was just over two years postnatal when the programme was launched, and it was exactly what I'd been looking for. I feel stronger and fitter. It's given me the confidence to know how to move my body safely.
Emily
★★★★★
The live classes during my pregnancy have been key to keeping me fit, healthy and moving (especially when working from home!) Hollie is an excellent instructor, always giving safe variations and words of encouragement. I would highly recommend to anyone pregnant joining these classes.
S C
★★★★★
I started PilatesPT live classes 12 weeks post c-section- it was the best decision i made for my physical & mental health. I was getting stronger by the day & when lockdown eased i really felt i had achieved something positive. I switched to the Pilates PT Method Online & within 8 weeks i had made so much progress from these short sessions it was incredible. Pilates is now part of my routine & i feel so much stronger than i was pre baby especially in my core. Hollie is the best , approachable, kind & most of all so passionate about what she does. I cant recommend Pilates PT enough- it really has changed my perspective on my body & exercise.
Lisa Sullivan
★★★★★
This has been my lockdown find/saviour. I've found a love for Pilates (and HIIT) I never knew I had. It's made me fitter, stronger, more flexible and had lots of positive impact to keep the mind healthy too! Take a look. Great black Friday offer! I may see you on one of the live classes, where nobody is judged and all abilities welcome ❤️
Emma Herslöf
★★★★★
I absolutely love the on demand- and live classes with Hollie - the wide variety of exercises in each class and her energy and inspiration makes the classes something I look forward to each week! Pilates and Hiit are such fantastic ways of working out and makes me feel strong and empowered after each class. Can't thank you enough Hollie for creating these classes, I've recommended all of my friends to try out your membership as well! Thanks a lot,
Bump Plan Baby
Hannah Wilson
★★★★★
I first started The Bump Plan in August 2021 when I was 19 weeks pregnant and immediately loved the way it helped me to keep active whilst also giving me time to get to know and respect my changing body. Hollie's workouts kept me going right up until the end of my pregnancy and reminded me that I could keep moving even if I felt like a whale! I immediately moved onto The Bump Plan Postnatal and did the first routine of the Recovery Phase at 2 days post partum. Simply taking that time to breath and appreciate what my body had done was honestly quite emotional. Now, my baby is nearly 9 weeks old and I've just done the first cardio workout of Phase 2. I finished it feeling SO proud of myself and loved getting a sweat on for reasons other than the night sweats (ew). I'm really looking forward to continuing to move up through the phases and I think I'll end up feeling even stronger and fitter than I did pre-pregnancy. 
Dawn Patel
★★★★★
I’m so happy I found out about Hollie’s classes in early pregnancy. Her classes challenge me, but in a safe supportive way, and I love how there’s a range of classes for each stage of pregnancy.
Katie I
★★★★★
Just wanted to send a message to say I'm really enjoying the postnatal plan. After my second C-section, it's a blessing to have access to online classes which I feel safe doing. Last time I was so scared to do anything until the 12 weeks mark. This time I did my first class at 5 days post C-section. The short 15/20 minutes videos mean I can find time in the day to do them and feel like I've done something for my mind and body. Thank you Hollie for all of your hard work to ensure mums keep moving and feeling good.
Stephanie Donat
★★★★★
Hollie's classes have been a godsend through 2020 and 2021, they have kept me moving and sane and have been a welcome distraction from all the doom and gloom. She clearly knows what she is doing and is happy to share her knowledge with you. Very inspirational classes that leave me feeling refreshed and reset each time!
Isabel Holmquist
★★★★★
I discovered Hollie’s online classes while pregnant in the first lockdown and they have taken me from the second trimester through to birth and now to eight months postpartum. They are not only fun but have been perfect for keeping and gaining strength through all my body’s changes this past year. I also can’t thank Hollie enough for her knowledge and supportive attitude.
Carina Hirsch
★★★★★
I absolutely love your classes, they have kept me sane and fit throughout this pregnancy, I honestly don't know what I would have done without you and your array of live and on-demand classes. I am extremely thankful to Yasmine for having connected me to you and look forward to training with you both post-natally
Sarah Ellis
★★★★★
I started Hollie’s classes online in October 2020 and have been attending regular weekly sessions ever since; I’m really enjoying the PT Pilates Method Classes in particular; they get my heart rate high yet are perfectly combined with traditional Pilates
JOIN TODAY FOR FREE

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

postnatal workout

Only £15 with your membership
JOIN TODAY FOR FREE

Frequently asked questions

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.

Monthly

Most Flexible
£ 35
Per Month

7 Day Free Trial
Tailored Workouts
Phased Design
Community Events
Education Hub
24/7 Access
Access all 3 Plans

Choose Plan

Annual

Best Value
£ 20 /month
£240 billed every 12 months

7 Day Free Trial
Tailored Workouts
Phased Design
Community Events
Education Hub
24/7 Access
Access all 3 Plans

Choose Plan

6 Month

Most Popular
£ 30 /month
£180 billed every 6 months

7 Day Free Trial
Tailored Workouts
Phased Design
Community Events
Education Hub
24/7 Access
Access all 3 Plans

Choose Plan

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