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PRE + POST BIRTH 

ONLINE FITNESS 

At home Physiotherapy led Pilates to keep your body strong throughout your pregnancy and after birth.

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LOW IMPACT, BIG RESULTS

Safe program you can do from 3 days postnatal

Designed and instructed by women’s health expert, mother and physiotherapist access physiotherapy led Pilates sessions throughout your pregnancy and after birth.

Regular check ins
with you

We want you to get the most from the online program which is why you'll not only gain access to the private Facebook group for added support, instructor, Phoebe will also touch base with you to ensure you're gaining the most from the online sessions.

Access to sessions any time any where

Choose from a mix of shorter sessions for low body, upper body or longer sessions for full body. Incorporating a range of pilates & stretch videos we also incorporate pilates videos that incorporate your baby.

MEET PHOEBE YOUR INSTRUCTOR

Mum of two boys, Phoebe understands the complex nature of pregnancy, birth and caring for your babies. While running a dance school and working as a community physiotherapist Phoebe was often asked for advice on pregnancy and exercise so she launched herself into women’s health education to be able to provide women with the best guidance possible. Phoebe says “universities in Australia offer very minimal women’s health training as part of a physiotherapy degree. And, you need specialist training to see women’s health clients.” In 2015 Phoebe began Bump Fitness and could not be happier to be specialising in this area of physiotherapy.

Phoebe holds a Bachelor of Science (Sport and Exercise) from the University of Western Sydney, a Master of Physiotherapy from Sydney University where she was awarded the Hoc Mai Scholarship as well as specialist training in Women’s Health from the Women’s Health Training Associates. Phoebe has also specialised in Paediatric physiotherapy as mums and babies go hand in hand!

PRICING OPTIONS

No equipment needed, regular check ins, access to a private Facebook group, no contracts, start anytime!

TRIAL - FREE for 3 Days

$0

FREE FOR 3, THEN $20/ month (cancel anytime)

Access to all physiotherapy led Pilates sessions throughout your pregnancy and after birth

Shorter sessions for low body, upper body or longer sessions for full body

Choose your sessions from a catalogue of Pilates & stretch videos

Bonus Pilates videos that incorporate your baby

Guided pelvic floor videos for each week week post birth

Safe program you can do from 3 days postnatal 

START YOUR FREE TRIAL

MONTHLY

$20

PER MONTH

Access to all physiotherapy led Pilates sessions throughout your pregnancy and after birth

Shorter sessions for low body, upper body or longer sessions for full body

Choose your sessions from a catalogue of Pilates & stretch videos

Bonus Pilates videos that incorporate your baby

Guided pelvic floor videos for each week week post birth

Safe program you can do from 3 days postnatal 

SIGN UP

QUARTERLY

$55

PER QUARTER

Subscribe for 3 months on quarterly installments and receive a discount!

Access to all physiotherapy led Pilates sessions throughout your pregnancy and after birth

Shorter sessions for low body, upper body or longer sessions for full body

Choose your sessions from a catalogue of Pilates & stretch videos

Bonus Pilates videos that incorporate your baby

Guided pelvic floor videos for each week week post birth

Safe program you can do from 3 days postnatal 

SIGN UP

WHAT OUR MEMBERS SAY | TESTIMONIALS

"Following a traumatic birth, I was warned by the OBGYN I could expect impairments that could significantly impact on the quality of my day to day life. Thankfully, I had been cared for by Phoebe at Bump Fitness during my pregnancy. Following the birth I was able to immediately, confidently and safely start the plan she had developed for me while pregnant, as this plan had included various scenarios. Phoebe's professionalism, humour and sensitivity were so welcome, and her support helped me really enjoy those first few months of motherhood that had the potential to be miserable had I experienced the impairments I was warned of. Thank you!"
~ Rosanna Alexander

FREQUENTLY ASKED QUESTIONS

Not sure if this is for you? Here are some more details on questions we get asked often. If there is one you can't find get in touch with me at [email protected]

Your membership gives you full access to a catalogue of prenatal Pilates videos as well as a postnatal six week guided pelvic floor and deep core program all instructed by a women’s health physiotherapist. It also gives you a lifetime invitation to Bump Fitness 24/7 support group on Facebook with Q&A posts and videos posted weekly.

A trial period of three days allows you to view the catalogue of videos and see if they would be suitable for you before you commit to a membership.

There are eight prenatal videos with a mix of upper body, lower body and full body workouts as well as a separate pelvic floor and deep core session.

And there are six postnatal pelvic floor and deep core workouts to see you through the first six weeks after your baby arrives.

Videos will be added based on feedback from members so please get in touch if there’s something you want to see!

You can do most of the videos without any equipment, however, is recommended to have a cushion or pillow for comfort. If you want to add intensity to your session you can grab a pair of hand weights but bottles of water or tins from the pantry work just a well. 

 The Barre session does require a chair or kitchen bench and the fit ball session will require a fit ball.

Created by Joseph Pilates over 100 years ago, Pilates is a form of bodyweight strength, endurance and mobility exercises used to strengthen the body, correct alignment issues, improve balance and prevent injuries.

 

Prenatal Pilates is a modified version of Pilates to support women through pregnancy safely. It provides exercises that will help prevent pregnancy related conditions such as back pain and pelvic girdle pain as well as preparing the body for labour and recovery after vaginal birth or caesarean section. Laying on your back is modified to a 45 degree angle to prevent blood flow restriction that can come from the weight of your uterus compressing blood vessels. Single leg exercises are limited or taken out to prevent pelvic pain. This is because your ligaments will start to soften and hips may become unstable. Advanced abdominal exercises are taken out and more emphasis is placed on the deep core and pelvic floor muscles to prevent leaks and aid in a faster recover post birth.

Exercise has many benefits during pregnancy but starting a new exercise your body is not used to is not recommended and sometimes unsafe. Prenatal Pilates and Prenatal Yoga is gentle and safe to start in pregnancy even if you have not exercised before. As long as your doctor has given you the all clear to do so.

See our list of “contraindications to exercise” for some examples of conditions where exercise is not recommended.

If you can get these exercises down pat before you give birth it will be a lot easier to heal after birth regardless of the type of birth you have.

 

Start by sitting or lying comfortably. Avoid squeezing your buttock or thigh muscles or holding your breath. Engage the pelvic floor muscles by lifting the front and back passage as though you are trying to stop the flow of urine and prevent passing wind at the same time. It may feel like a gentle lift or clench of the of the vagina and anus. After you have engaged the pelvic floor it is really important that you relax this contraction and feel the pelvic floor gently lower or unclench.

 

Each prenatal session in Bump 24/7 includes guided pelvic floor exercises so you can get these working well and help prevent any leaks.

 

The postnatal sessions in Bump 24/7 are all about the pelvic floor and will help you recover post birth and prepare your body for return to exercise. It is a six week progressive pelvic floor program that you can watch on your phone or computer, and the best part is it has a silent option so if baby is sleeping you can still follow along with the text on the screen. We recommend doing pelvic floor exercise each time you feed your baby in the first six weeks.

Your deep core muscle, also known as the Transversus Abdominis, wraps around your mid-section like a corset and when you engage this muscle it gently draws your abdomen in and braces the core.

  • Start by finding your neutral spine. This is usually a slight low back arch, shoulders drawn back with your ears sitting on top of your shoulders.
  • Avoid sucking in your stomach or holding your breath.
  • Take a breath in and as you breathe out draw the belly in without moving out of this neutral spine, tucking the tail bone under or hunching your upper body forward.

 

If you are pregnant with a belly it will be really easy to see the belly drawing in as you engage and expand as you relax.

 

Each prenatal session in Bump 24/7 includes guided deep core exercises so you can get these working well and help prevent back and pelvic pain.

 

The postnatal sessions in Bump 24/7 are all about the deep core to help you recover post birth and prepare your body for return to exercise. It is a six week progressive core program that you can watch on your phone or computer, and the best part is it has a silent option so if baby is sleeping you can still follow along with the text on the screen. We recommend doing deep core exercise each time you feed your baby in the first six weeks.

While it is near impossible to prevent abdominal separation or diastasis recti as it called in the medical world you can do things to prevent exacerbating the condition. Avoid movements and exercises that create a doming line down the centre of your abdomen, roll on to your side to get out of bed or off the floor and avoid holding your breath during exercise or anything strenuous. Studies have shown anywhere from 70-100% of women will experience rectus diastasis (Boissonnalt & Blaschak 1988).

A little anatomy – your rectus abdominis muscle is actually not together to begin with. They are two strips of muscle joined by connective tissue called your linea alba. See picture below. It is this connective tissue that stretches to accommodate for your growing baby. It is anatomically necessary for your abdominals to move apart but just as they stretch apart so too do they come back together on their own. Studies have shown that in the first 8 weeks postnatal the connective tissue will shrink back its own as long as you follow good lifting techniques, posture and avoid breath holding while doing strenuous movements.

I have included a weekly guided deep core (transversus abdominis) program for you to follow to prepare your body for diastasis recti treatment if it is not healing on its own. Remember not to worry about your separation in the first 8 weeks and see your women’s health physiotherapist for safe program to correct your separation.

Boissonnault JS, Blaschak MJ. Incidence of diastasis recti abdominis during the childbearing year. Phys Ther. 1988;68(7):1082-1086. doi:10.1093/ptj/68.7.1082

It is important to first have good working pelvic floor muscles and deep abdominal muscles known as your transverse abdominis, sometimes referred to as your deep core. Without these your body is not ready for challenging exercises to address abdominal separation. If you attempt to fix your separation before your body has the foundations of pelvic floor and deep core you can cause other problems or even make your separation worse. You can safely exercise your pelvic floor and deep core during the first 6 weeks to prepare your body for more challenging exercises once cleared at your 6 week check up.

 

Bump 24/7 has a guided weekly pelvic floor and deep core program to follow in the first six weeks postnatal. It is a six week progressive program that you can watch on your phone or computer, and the best part is it has a silent option so if baby is sleeping you can still follow along with the text on the screen. We recommend doing deep core exercise each time you feed your baby in the first six weeks.

 

Studies have shown that your abdominal separation will heal itself to some degree in the first 8 weeks so hold off doing crunches or advanced abdominal exercises. See you women’s health physiotherapist after your 6 week GP check for a safe program to address any abdominal separation.

Exercise can be commenced after your six week check by your GP and they are happy for you to exercise and you have ceased bleeding for seven days. It is also highly recommended to see a women’s health physiotherapist who can check your pelvic floor muscles, any signs of pelvic organ prolapse and clear the rest of your body ready for exercise. It is important that your return to exercise is what we call graded, meaning starting gently and progressed slowly as your body recovers. It takes over 9 months to grow your baby and about that time for your body to return to normal. 

 

In the first six weeks after having your baby it is important to just stick to 3 key exercises:

  1. Pelvic floor exercises
  2. Deep core (Transversus abdominis or TA) exercises
  3. Walking letting comfort be your guide as to how far and the intensity of the walk

You can follow a week by week guide pelvic floor and deep core exercise program by registering for Bump 24/7.

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We're passionate about sharing content that supports mums and mums-to-be in taking control of their bodies and health. If you'd like to get a monthly update filled with short videos, blogs and tips to support you (or that special mum in your life) fill in your email address here and we'll be in touch ♥

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