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Post Natal Exercise – 3 tips for returning to exercise post baby

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Looking to restart your fitness journey postpartum? Drawing from 10+ years of experience coaching hundreds of new mothers, I share three proven strategies for safely returning to exercise. Learn how to use breathing techniques to reconnect with your pelvic floor, properly interpret your body’s signals during recovery, and balance your overall wellbeing while navigating motherhood. From Bump to Barbell combines the strength training you love with the core and pelvic floor work you need for a successful postnatal fitness journey.

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Returning to Rugby Post Baby

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Post Natal Return to Rugby Like many elements of women’s health, there isn’t a huge amount of literature on women’s rugby and the pelvic floor. However, I am citing 2 very new studies, both published in 2024 to illustrate the incidence of pelvic floor dysfunction. Plus, there is a need for more pelvic health education

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How to progress your glute bridges if you have prolapse

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How to progress glute bridges if you have prolapse Glute bridges are often incorporated into a prolapse rehab programme. And for good reason! They offer a way of building core and pelvic floor strength alongside strengthening the glute muscles (besties with the pelvic floor!). Plus, if you are experiencing prolapse symptoms, being in supine (lying

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Does lifestyle affect the pelvic floor (spoiler: YES)

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Does lifestyle affect the pelvic floor? (Spoiler – yes!) Pelvic health is a vital component of overall well-being, and its balance can be influenced by various lifestyle factors beyond exercise. In this blog, we’ll explore the intricate connections between sleep, diet and nutrition, physical activity, and pelvic health, shedding light on how these aspects collectively

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A framework for post-natal recovery and exercise

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A framework for postnatal recovery and exercise This is a summary of a talk I gave to expecting Mums at a The Mum Club event in Leamington Spa earlier this year. The aim of the talk was to provide education about the physiological changes that pregnancy and being post-natal brings. Plus, talking about how they

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Are Hypopressives better than Kegels?

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Are Hypopressives better than Kegels? Maintaining good pelvic floor health is crucial for both men and women. Over the years, Kegel exercises have been widely recommended as a means to strengthen the pelvic floor muscles. However, a revolutionary approach called hypopressives has gained popularity, challenging the effectiveness of traditional Kegels. In this blog, we will

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NEW! Postnatal classes in Leamington Spa

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Exercising in the postnatal period can feel a little confusing and overwhelming. There’s no shortage of advice online. The online ‘influencers’ are sharing their bounce-back and weight loss tips. And now your little one is here, you’re thinking that some exercise would feel good but you’re not sure what to do.  Maybe you’ve noticed some

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3 Reasons to see a pelvic floor physiotherapist

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3 Reasons to see a pelvic floor physiotherapist A pelvic floor physiotherapist is a must-see if you’re experiencing pelvic floor symptoms. You may also find it useful to see how you are healing after giving birth, hysterectomy, or prolapse surgery.  They have many, many talents but I’m going to focus on 3 reasons why seeing

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How does a personal trainer help with pelvic floor issues?

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How a personal trainer can help with pelvic floor issues When I first started working as a women’s personal trainer in Leamington Spa, I didn’t foresee myself specialising in pelvic health.  I did however see that women were being trained the same as men. Without reference to their pelvic health, menstrual cycle, nutritional needs or

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