The Bump Plan is a holistic prenatal fitness plan that allows you to work out with confidence at each trimester of your pregnancy
You’re embarking on a beautiful, wild, exciting (and maybe brand new) journey
What makes The Bump Plan the first-of-its-kind is that you move through each trimester of pregnancy with highly-qualified, expert trainer, Hollie Grant by your side, who is pregnant as well. Hollie understands exactly what you are experiencing and has designed each workout with your growing body in mind.
Through its revolutionary approach to Pilates and low impact cardio, The Bump Plan will help you to feel stronger, healthier and more prepared for birth.
The Bump Plan will help you feel strong and supported
Along with educational resources and expert advice, you’ll be given the tools you need to feel supported during your pregnancy, labour and beyond. Plus, you’ll be treated to a luxury starter pack that has been specially created by Hollie to help you enjoy a positive and happy pregnancy.
Can’t wait to get started?
The Bump Plan is for you if...
You want to feel strong, healthy, and empowered during your pregnancy
Whether you’re a complete newbie or an exercise enthusiast, The Bump Plan allows you to build your fitness and strength during pregnancy through quick and effective low impact cardio and Pilates workouts. These workouts range from 20-30 minutes long, so they can easily fit into your busy schedule while still allowing you to feel the benefits.
You’re looking for a highly-qualified expert who understands both the science of safe movement and the emotional transformation you’re on
Knowing that your expert trainer Hollie moves through each trimester with you (growing her bump) will help ensure you’re entirely safe and confident that each session in The Bump Plan is precisely right for you.
You know exercise is essential for your mental health, and you want to take care of yourself while pregnant
The Bump Plan provides supportive workouts along with evidence-based advice to help you look after your mental health and navigate any challenges you may experience during pregnancy.
You want to be guided and supported by a team of skilled professionals
It has been created with leading prenatal and birth experts including Laura Thomas; Registered Nutritionist and Founder of The London Centre for Intuitive Eating, Clare Bourne; Pelvic Health Physiotherapist, Kate Moyle; Psychosexual and Relationship Therapist, and Siobhan Miller;
Founder of The Positive Birth Company, leading Hypnotherapy Birthing Course.
Your baby’s health is the most important thing to you and moving your body enjoyably and safely for yourself and your baby is imperative
Research shows that exercising during pregnancy is not only essential but incredibly beneficial. The Bump Plan is a safe prenatal fitness plan with workouts tailored to each trimester. It has also been expert approved by leading Women’s Health Physiotherapist Emma Brockwell so you can exercise with peace of mind.
You want a prenatal fitness plan that supports you both mentally and physically
You will get access for 12 months to The Positive Birth Company Digital Hypnobirthing Pack, which will help you feel calm and prepared to go into labour. Additionally, every week you’ll train with Hollie at the same stage of pregnancy – knowing that you’re supported every step of the way. You’ll also gain access to expert advice in our Education Hub to help improve your energy levels, sleep quality, mindset, and appreciation of your body.
Trimester-specific workouts
The Bump Plan focuses on safe and functional fitness
Each workout is tailored specifically to a trimester and was created with your growing bump in mind, to help you feel strong and empowered throughout pregnancy. Being able to train alongside Hollie, who is at the same stage in her pregnancy as you are, is a massive benefit to you as Hollie knows precisely how you feel and how to modify workouts to take into account your growing bump.
Move through your pregnancy with The Bump Plan
How you move through the course depends on when you join The Bump Plan. The workouts change throughout your pregnancy with new exercises released at 12, 18, 24, and 30 weeks to meet your current needs during that phase of your pregnancy.
You will receive six videos per stage of the plan that are designed to support
you through whatever challenges or changes you are experiencing at that time.
Our workouts are both fun, safe and challenging
Each workout will get your heart pumping, build your strength, improve your posture, enhance your pelvic floor muscles, and prepare you for labour.
Example weekly
workout schedule
| MONDAY | – 30 Minute Cardio Pilates |
| TUESDAY | – 20 Minute Pilates (Focusing on Upper Body) |
| WEDNESDAY | – 30 Minute Cardio Pilates |
| THURSDAY | – 20 Minutes Pilates (Focusing on Lower Body) |
| FRIDAY | – 30 Minutes Cardio Pilates |
| SATURDAY | – 20 Minutes Stretch and Lengthen |
| SUNDAY | – Rest Day |
Expert content and resources
EVIDENCE-BASED EXPERT ADVICE
Get access to an Education Hub full of evidence-based expert advice that has been specially created for The Bump Plan. These exclusive resources will help you navigate your pregnancy and prepare for motherhood.
EXTENSIVE RANGE OF RESOURCES
From breastfeeding and mental health to perineal massage and diastasis recti, The Bump Plan contains an extensive range of educational resources so you can face any challenge that comes your way.
ACCESS TO HOLLIE’S VIDEO DIARY
You’ll also get exclusive insight into each stage of pregnancy through Hollie’s video diary. In each video, Hollie will share pregnancy symptoms that you can expect in the next six weeks, along with tips and advice on adjusting your workouts.
Luxury Starter Pack
After purchasing The Bump Plan, you’ll be sent a luxury starter pack to help you enjoy a happy and healthy pregnancy. Inside you’ll find special items, carefully chosen by Hollie, to support and take care of you during your plan, including…
- Resistance band and Pilates ball, which you will use during your workouts, helping you to strengthen your body and prepare for labour
Valued at £15 - Mama Mio Tummy Rub Butter to help prevent stretch marks and soothe dry skin
Valued at £25 - The Naked Truth by Anya Hayes, an honest, hilarious and relatable book on pregnancy
Valued at £13 - Magnesium Bath Flakes to help sooth any tired or aching muscles throughout your pregnancy
Valued at £5 - The Positive Birth Company’s Digital Pack. As the world’s number one hypnobirthing program, the Digital Pack is fully comprehensive with 43 videos covering topics from the science behind hypnobirthing to the physiology of birth. Through it, you’ll learn how to feel more positive, confident, relaxed, and even excited about giving birth.
Valued at £35
Sign up for The Bump Plan
Click the buttons below to either Get Started or Start Your 7 Day FREE Trial. By getting started straight away, you’ll get instant access to everything The Bump Plan has to offer.
After you sign up, you’ll be asked to complete your entry form.
Select your stage of pregnancy
The Bump Plan’s workouts are tailored to each trimester. By selecting your
pregnancy stage, you’ll be directed to the exercises that are right for you from the moment you start the plan. Every six weeks you’ll advance with Hollie through your pregnancy together and get access to the workouts you’ll be doing during this stage of pregnancy until advancing to the next stage.
Receive your Luxury Starter Pack
Once you’ve purchased The Bump Plan membership, you’ll be sent your Luxury Starter Pack, specially created by Hollie, including a resistance band, Pilates ball, a copy of the book The Naked Truth by Anya Hayes, Mama Mio Tummy Rub Butter, and other supportive pregnancy products.
Explore the Education Hub
Feel supported on your journey to motherhood with evidence-based advice and expert support at your fingertips.
Progress through your pregnancy with Hollie
You can start The Bump Plan at any time during your pregnancy. At 12, 18, 24, and 30 weeks, you’ll get access to a new range of workouts to suit the new stage of your pregnancy, allowing you to work out with complete confidence and peace of mind. Throughout each stage of The Bump Plan, Hollie will be at the same stage of her pregnancy so you can feel supported and confident with each workout.
Benefits of Combining Pilates & Low Impact Cardio While Pregnant
Pilates works to strengthen your core and prevent pain
When you fall pregnant many mechanical and hormonal changes begin, ready to assist you during labour. These changes can cause postural changes during pregnancy that can lead to lower back pain and discomfort. By strengthening your abdominal muscles, you can help to support your posture making you less likely to develop pain.
Strengthen and tone your pelvic floor
It’s common for your pelvic floor to become weakened during pregnancy due to hormonal changes and the baby’s weight. Combining Pilates and low impact cardio can strengthen these muscles and reduce the risk of stress incontinence that can develop during or after pregnancy.
Understanding how the breath can help during labour and the postnatal period
Understanding and optimising your breath is a crucial component of all Pilates practice. Focussing on breath control during your pregnancy can help you maintain functional core strength and enhance your confidence before going into labour
Strengthen your glutes
During pregnancy, your body changes anatomically to make room for your growing baby, which can cause your pelvis to tilt forwards and encourage increased curvature of the lower back. This position of your pelvis provides the least amount of glute muscle engagement, and as a result, can impact your posture during and after pregnancy. The Bump Plan helps to focus on building up your glute strength, so you don’t lose activation, ensuring your posture remains aligned and strong.
Pilates helps you to be mindful and calm
Due to the many physiological changes occurring in your body during pregnancy, it can be hard to slow down and be present. Taking some time for yourself during your pregnancy allows you to switch off from day-to-day stresses and let the mind slow down.
Prevent Postpartum Posture
Postpartum posture issues can lead to neck pain, pelvic instability and headaches. Pilates and low impact cardio help to lengthen the posterior chain (back of the body) to strengthen the glutes and back muscles, retraining the pelvic floor and core and address abdominal separation. All of which will help realign your body.
KIRSTIN KADE
Registered Associate Nutritionist
EMMA BROCKWELL
Specialist Women’s Health Physiotherapist
DR BEKAH SHALLCROSS
Clinical Psychologist, Researcher and Feminist
MARIE LOUISE
Midwife and Author of The Modern
Midwife’s Guide to Pregnancy, Birth and
Beyond
ANYA HAYES
Author, Pilates Instructor and Mindfulness Coach
ABIGAIL JAMES
Celebrity Facialist
GRAINNE DONNELLY
Advanced Physiotherapist in Pelvic Health
CLARE BOURNE
Pelvic Health Physiotherapist
SIOBHAN MILLER
Founder of The Positive Birth Company and Author of Practical Ways to Make Your Birth Better
JENNA LARKE
Jenna Larke is a community midwife based in South Oxfordshire.
KATE MOYLE
CORST accredited, UKCP Registered Psychosexual and Relationship Therapist, and EFS and ESSM Certified Psycho-Sexologist
ILLIYIN MORRISON
Midwife, hypnobirthing teaching, positive birth advocate and mother of one
SUE RICHARDS
Retired Midwife and International Board Certified Lactation Consultant
HOLLIE GRANT
Founder of Pilates PT and creator of The Pilates PT Method
Feel fit, strong and empowered during your pregnancy
THE BUMP PLAN
£35/month
+ One-off payment of £45 for your starter pack
Give yourself the best chance of a healthy and positive pregnancy with safe and effective workouts tailored to you. Join The Bump Plan today and move through each stage of your pregnancy with Hollie by your side.
Please select the week of your pregnancy
IMPORTANT: Please let us know which full week you are closer to. I.e. if you are 12 weeks and 2 days pregnant choose ‘12 weeks’. However, if you are 12 weeks and 5 days pregnant choose ’13 weeks’. If you are unsure, please choose the most likely week period.
After letting us know your week of pregnancy you will be taken to the payment page to sign up to your Bump Plan Membership. Following that you will need to fill out a short consultation before getting access to your plan.
We can’t wait to welcome you
ARE YOU SURE? We notice that you have chosen not to receive your Luxury Starter Pack. Even though you have chosen not to receive it you will still need a resistance band & Pilates Ball for all of your workouts. We will include a link to the ones we recommend in your welcome email.
If you choose not to receive your Starter Pack you will also not have access to the 12-month Hypnobirthing Course, Book, Pilates socks and other goodies that we have included just for you.
7 DAY FREE TRIAL
FREE
*Will roll over to monthly membership after 7 days
Discover all that The Bump Plan has to offer before committing to a monthly membership. Try the trimester specific workouts, explore the Education Hub, and watch Hollie’s video diaries with a FREE 7 day trial.
THE BUMP PLAN – 7 DAY TRIAL
Please select the week of your pregnancy
Please let us know which full week you are closer to. I.e. if you are 12 weeks and 2 days pregnant choose ‘12 weeks’. However, if you are 12 weeks and 5 days pregnant choose ’13 weeks’. If you are unsure, please choose the most likely week period.
ARE YOU SURE? We notice that you have chosen not to receive your Luxury Starter Pack. Even though you have chosen not to receive it you will still need a resistance band & Pilates Ball for all of your workouts. We will include a link to the ones we recommend in your welcome email.
If you choose not to receive your Starter Pack you will also not have access to the 12-month Hypnobirthing Course, Book, Pilates socks and other goodies that we have included just for you.
Frequently asked questions
Is The Bump Plan safe to do while pregnant? Will it harm my baby?
Your baby’s health is of the utmost importance! The Bump Plan is safe and effective for pregnant women looking to maintain their fitness and strength during pregnancy. This does not extend to pregnant women who have any contraindications to exercise while pregnant. Exercise is not only essential but incredibly beneficial during pregnancy as it can speed up labour, decrease your risk of gestational diabetes and even reduce interventions needed during labour. The NHS also encourages an active pregnancy.
Can I start The Bump Plan at any time?
Yes, you can start The Bump Plan at any stage of your pregnancy. Each workout is tailored to a specific trimester so you can be sure you’re taking care of yourself and your baby. What makes The Bump Plan unique is that you are working out and moving through pregnancy with Hollie at the same stage as you. We recommend starting as soon as possible to get the most out of the plan for the best experience.
How long are the workouts in The Bump Plan?
The Bump Plan is designed for busy women who need short and effective workouts. The workouts range from 20-30 minutes and provide 150 minutes of exercise per week, which is recommended by the NHS during pregnancy.
Who should not use The Bump Plan?
You should not use The Bump Plan if you have a high-risk pregnancy. This programme is not suitable for you if you have been diagnosed with gestational diabetes, preeclampsia, or are pregnant with multiples. All participants will be asked to fill in a Health Declaration form at the start of the plan which allows us to determine whether or not The Bump Plan is safe for you. Please consult with your doctor before signing up if you have any concerns about your pregnancy.
How much is The Bump Plan?
Our monthly subscription is £35 per month with the starter pack costing an additional £45 for the first month. After the first month, you will be charged £35 per month until you reach 42 weeks. This ensures that you can access the Education Hub once your baby has arrived, however, you can cancel your membership prior to 42 weeks if you choose.
Do I have to get a Luxury Starter Pack?
The Luxury Starter Pack is a core part of The Bump Plan. We have chosen specific products and equipment that are designed to support you throughout your pregnancy, including resistance bands that are the perfect strength for pregnant women.
However, you aren’t required to receive it, and can opt out of receiving one. However, if you do choose not to include it you will not receive your band & ball, or hypnobirthing subscription.
Furthermore, if you choose not to have a Luxury Starter Pack you will still need a Pilates Ball and Resistance Band for ALL of your workouts: we will send you links to buy these after signing up.
What is The Bump Plan’s refund policy? Can I cancel my membership?
You can cancel your subscription at any time via the ‘Account’ area of The Bump Plan.
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, unworn 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.
It’s also important to note that should you sign up, and then your consultation flags that you have a contraindication to exercise and therefore are unable to use The Bump Plan, you will be automatically refunded your initial payment.
Try us for free! No strings attached.
THE BUMP PLAN – 7 DAY TRIAL
Please select the week of your pregnancy
Please let us know which full week you are closer to. I.e. if you are 12 weeks and 2 days pregnant choose ‘12 weeks’. However, if you are 12 weeks and 5 days pregnant choose ’13 weeks’. If you are unsure, please choose the most likely week period.
ARE YOU SURE? We notice that you have chosen not to receive your Luxury Starter Pack. Even though you have chosen not to receive it you will still need a resistance band & Pilates Ball for all of your workouts. We will include a link to the ones we recommend in your welcome email.
If you choose not to receive your Starter Pack you will also not have access to the 12-month Hypnobirthing Course, Book, Pilates socks and other goodies that we have included just for you.
