I’m usually pretty active during the week with a focus on running, cycling, and strength training. However, things changed a bit with pregnancy.i took it very The main reason was that I felt nauseous when I didn’t eat toast.
By the third trimester, my nausea had subsided and I wanted to exercise more, but I didn’t know where to start. Without the guidance of a qualified prenatal fitness professional, it’s difficult to know what’s safe during pregnancy and what can harm your body (like lying in the wrong position). If you just cough while you’re in the middle of the day, you’ll probably get cramps from the pain in your round ligament). I looked at gym schedules and couldn’t find any fitness classes specifically designed for pregnancy. I started doing pregnancy yoga every week at my favorite yoga studio, started swimming once a week, and started doing very gentle runs every now and then. However, most days I didn’t move much and still felt quite sedentary.
So when I had the opportunity to test and review the online fitness program The Bump Plan, I knew I had to give it a try. The subscription-based fitness platform, which combines Pilates-style strength and cardio training, caters to pregnant and postpartum people as well as those trying to conceive. You can participate at any time during your pregnancy or after giving birth.
How much does a bump plan cost?
Membership costs £35 per month, with discounts available if you prepay for six months (£180) or a year (£240). When you sign up, you have the option to purchase a £15 starter pack which includes a Pilates ball and resistance band. This is all the equipment you need for the class other than the mat.
What do you get with a bump plan?
The Bump Plan gives you 6 workout videos to complete in one week, repeating the same videos every week before getting a new set of videos (currently these change to weeks 12, 18, 24, and 30) ). Six workouts per week may sound like a lot, but they’re all 20 to 30 minutes long, so they’re easy to fit into your day and add up to a recommended 150 minutes of moderate-intensity exercise per week. I am. The UK government targets pregnant women (and actually all adults aged 19 to 64).
All videos are created and taught by Holly Grant, an award-winning Pilates instructor and personal trainer, and were recorded during her pregnancy. In each video, she is more or less at the same stage of pregnancy as the viewer. I found this extremely helpful. The feeling of being in the same boat made everything all the more achievable and encouraging. Additionally, Grant’s down-to-earth teaching style and her candid discussion of the physical challenges of pregnancy were very welcome.
Weeks 18-24 of the program had two 20-minute Pilates sessions, three aerobic Pilates sessions, and a 10-minute stretching session. A short pelvic floor exercise session is also included at the end of each workout. I know how important pelvic floor muscle exercises are, but (I confess) I never actually do them unless I’m told to. Therefore, it was ideal to incorporate pelvic floor muscle exercises into the training.
There are also weekly live classes with Mr. Grant that you can attend as part of the program. I was happy to get a glimpse of other pregnant mothers taking classes together. It was also nice to be able to connect with Grant before and after class and ask any pressing questions. These workouts are recorded (minus chatter) and become bonus her workouts available along with your weekly workouts.
The Bump Plan is about more than just training. The Education Hub section of the website gives subscribers access to a library of articles by qualified health professionals, as well as topics ranging from pelvic girdle pain and sciatica to hypnobirthing, C-sections, infants and toddlers. You can also access video interviews and recorded webinars about. first aid. I found it to be a useful and informative place to explore and learn more about issues that are rarely discussed. There is also an interview with an expert who deals with “poo after giving birth.”
Members can also access weekly live clinics with experts such as women’s health physical therapists and lactation consultants to ask questions.
What does a Bump Plan workout look like?
By the time I started this program at 19 weeks pregnant, I was mostly doing low-impact, low-volume exercise. Plus, I was dealing with the demands of work and home life, and I had a 6-year-old keeping my attention. However, I felt like I lacked more structured exercise to get my heart rate up, and I felt quite weak and tired quickly. Usually in the evening, even when I had just left the house, I felt like my heart was broken.
Once I started working out, it was very manageable. The emphasis is on not being too long, keeping the effort level moderate, and not getting too out of breath. There were no dynamic movements in the videos I followed, and all the cardio exercises were low-impact.
had many That said, although I do fewer squats, at my stage in my second trimester, the program focuses on strengthening my legs and glutes to maintain good posture, support my back, and prepare me for an active birth. I’m leaving it there. I really felt it in my quads and hamstrings after the first few workouts. However, when I returned to the same video in the second week, my muscles coped well and the pain was gone after that. By the third week, I was making progress as suggested by doing many exercises with light dumbbells.
The six workouts for the week felt well-planned, targeting different areas of the body in the safest way possible. For those experiencing symptoms such as pelvic girdle pain, there are many ways to reduce it if you’re feeling too short of breath.
I found the live workouts to be a particularly valuable addition. I got to know Grant through her videos and was inspired to interact with her live and do different exercises. The live session I attended had the option to achieve more dynamic movement if desired.
I asked Grant why live classes include dynamic exercises but recorded classes don’t. “Version 1 of the Bump Her Plan was taken five years ago when I was pregnant with my daughter, and at the time I was advised to avoid bumps during pregnancy,” says Grant. . “But since then, so much research has been done and new guidance has come out. And as long as your pelvic floor is comfortable and you feel comfortable with it, shock is actually fine during pregnancy.” Be aware of the fact that your baby is completely cushioned and safe.”
“I re-shot the bump plan while I was pregnant with my son. [who is now one year old]And it will be released in the next few weeks,” Grant said. “Make your workouts more frequent, vary more regularly, and make them more challenging. We recommend jumping and bouncing as much as you feel comfortable. There’s a lot of information out there about pelvic floor muscle strength. Core pressure management and all that kind of stuff. So if you want to try, you can try.”
Are bump plans worth it?
Within a week of starting the plan, I felt stronger and more energetic. I was able to walk long distances without feeling heavy or tired, and I was able to confidently carry my bike up the steep stairs in front of my house. 3 weeks into the plan (midway through my pregnancy) my glutes, legs, core, chest, arms, and shoulders feel stronger and my bump seems to be getting wider by the day , I feel that I am better able to respond to the movements and challenges of daily life. . My back hurts less and I can even say my mood is more stable.
I’ve found that scheduling six short workouts a week helps me stay more active. It’s hard to get through it all, but each session is only 20-30 minutes long, so it feels achievable to do it almost every day. Also, don’t beat yourself up if you miss some sessions. The workout itself feels varied, but never too taxing.
The videos get a bit repetitive after a while, so I would like to have a wider selection of videos to choose from or change the videos more frequently. I would also like to have the option to include more dynamic movements in my workouts, but these changes are in progress and the Bump Plan update is scheduled for mid-April 2024.
Grant himself is very empathetic with his subscribers, encouraging them to email questions or stay and chat at the end of a live session. She also has an active private Facebook group where she replies to comments. Her enthusiasm and candor are like having her own cheerleader cheering you on.
I think it’s definitely worth paying the monthly subscription fee. I plan to continue this program throughout my pregnancy and beyond. The postpartum program also looks great, with different videos depending on whether you delivered vaginally or gave birth. section. Taking the next step depends on whether you feel ready.
There’s a one-week free trial to see if The Bump Plan is right for you before you commit. But if you don’t like paying a monthly subscription fee and want to devise your own training along the same lines, Grant’s book is worth reading. bump plan(£16.99 / $22.99) Published in 2023. You’ll gain knowledge about what types of exercise are safe and most beneficial during every stage of pregnancy and why, and includes examples of appropriate training.
As always, when trying something new, especially during pregnancy, it’s important to check with your health care professional to make sure this type of exercise is safe for you.
Sign up for a free trial of The Bump Plan on our website.
