The Bump Plan: Your guide to fitness and exercise during pregnancy and the postnatal period from @thepilatespt and founder of The Bump Plan, complete with illustrated workouts

Product Information

The employer pays secondary contributions at 13.8% on both bonus and SMP but a small employer gets a rebate of 103% of the SMP. The extra 3% helps reduce his secondary NI liability, but that has already been increased by increasing the SMP. Ask any new breastfeeding mum and chances are they’ll have concerns that too much exercise = lower milk supply, but Grant’s got good news: ‘There is no evidence to suggest that exercising at a “moderate intensity” affects your milk supply.’ A calmer nervous system (efficient breathing stimulates the Vagus nerve and the ‘rest and digest’ system) Swelling and pain around the vagina or perineum. The perineum is the area between the vagina and rectum. Reduced likelihood of subconsciously holding your breath while exercising (which could increase risk of prolapse)

It’s for this reason that WH has called upon Hollie Grant, founder of The Pilates PT Method and The Bump Plan, for some inside intel. As a mum, she has first-hand experience of slowly and gently returning to movement after birth, and has trained the likes of Jourdan Dunn and Ella Mills (a.k.a. Deliciously Ella). When you have a new child it can be hard to carve out the time to go to an exercise class or dedicate time to a particular activity," says Hollie. If that's the case, there are lots of ways you can introduce strength-based activities into your daily routine. Wear a supportive sports bra, especially if you are breastfeeding. This will make exercising postnatally more comfortable and protect the integrity of the breasts. A strong core is so important as a parent, and a little understanding of DRA, or using a programme that is designed for those with DRA like The Bump Plan, will be incredibly helpful.’The hoo haa over David as being an HMRC advisor is a nonsense. He was a member of the GAAR Advisory Panel; an independent body that's there as a safeguard to ensure the HMRC doesn't apply the GAAR inappropriately. It's an appalling piece of journalism.

Many think they need to wait six weeks to start being active again. However, Hollie Grant, Founder of The Bump Plan, says this is outdated advice, and can cause new mums to assume that all movement is off the cards immediately after childbirth.A heavy or painful feeling in the leg (a lot of people say that it feels like a really bad pulled muscle that doesn’t go away) You can find more information on pelvic floor exercises, including how and when to do them via our guide. 8. Know that moderate exercise is unlikely to impact milk supply But while it's good to err on the side of caution, you needn't be anxious about fitness. "The good news is there are now so many studies to support exercise throughout your pregnancy, so your doctor should be on board and encourage you to work out," De La Rue adds. The key is finding programmes that are as safe as they are effective.