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Rehab. Repair. Rebuild.

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Do you need help with:

  • Core rehabilitation?
  • Stress incontinence?
  • Pelvic floor weakness?
  • Diastasis recti?
  • Pelvic organ prolapse?
  • Back pain or discomfort?
  • Recovering from abdominal surgery?
  • Postnatal recovery?

Get in touch to find out how we can help YOU.

Free, detailed information in our knowledge base including videos and downloadable guides.

Want to know more about your specific core rehab concern? Head on over and get yours now. Learning needn’t be behind a paywall.

Dedicated content tailored to your specific needs with new videos added regularly.

Our subscriptions and course bundles include video content, online workbooks and downloadable PDFs packed full of information and support.

An unrivaled selection of online courses.

From pelvic organ prolapse to postnatal recovery and diastasis recti to abdominal surgery rehabilitation. We have a solution for you.

Introducing a new way to rehab your core and strengthen your pelvic floor.

We don’t do pelvic floor contractions or Kegels. We work on activating the core and pelvic floor with breathing. The shallow breathing used by most of us doesn’t get enough movement into the rib cage to really engage these muscles.

If pelvic floor contractions or Kegels haven’t worked for you then it’s time to try another way. 

The Hypopressive technique is an amazing tool that is changing the way many women strengthen their core and pelvic floor. It can alleviate your symptoms of prolapse, relieve stress incontinence and improve many other intra-abdominal and core issues. We’ll introduce you step-by-step to this technique. It may well be the answer you’re looking for.

Rest assured that we are well-established Senior UK Hypopressive Accredited Trainers with a wealth of dedicated knowledge in this specific area.

We are not a weight loss programme. We are core rehabilitation.

If you’re looking for a weight loss programme than you’ve come to the wrong place. If, however, you’re looking to rebuild your core strength, alleviate the symptoms of pelvic organ prolapse, close your diastasis recti gap, reduce back pain, stop incontinence and ditch the pads for good – or are looking to improve strength while pregnant and rebuild yourself after having your baby – then we can genuinely and safely help you. Watch our video to find out more.

Meet your team

Lizzie Duggan

Lizzie Duggan

“I have an unstoppable drive to help as many women as I can who need us to feel strong and confident again”.

Sarah St John

Sarah St John

“I believe every woman has the right to feel good about themselves and I plan to help as many women as I can to do just that”.



EmpowerMe! Video Library

Join our online workout library. There’s no minimum term, your first fortnight is free.

Your first full month is HALF PRICE with code “FIRSTMONTH50”

£15.00 / month with a 2-week free trial


Pilates for Prolapse

Not sure where to start? Our exclusive Pilates for Prolapse mini-course is an ideal place to begin your core rehab.

ONLY £19.99!

To be diagnosed with a pelvic organ prolapse is an unsettling time for most women.

Pilates for Prolapse can help ensure you avoid making things worse, but without putting your life on hold.


First Steps to Rehab

This is the perfect foundation in the Breathing Technique and includes the first two chapters and accompanying videos from our signature course, “Fitter Floor and Core”.

ONLY £40.00!

Feeling lost?

If you don’t know where to start with your rehab and are feeling lost, then we’re here to help you. Just hit the button to send us an email and we’ll be in touch.

We can offer you the guidance and support you need to find the right kind of core rehab no matter your issue and without any judgment.

Sometimes the first step is just asking for help. We’re here for you.

Call us on 07881 526 694 or email


Feeling lost?

If you don’t know where to start with your rehab and are feeling lost, then we’re here to help you. Just hit the button to send us an email and we’ll be in touch.

We can offer you the guidance and support you need to find the right kind of core rehab no matter your issue and without any judgment.

Sometimes the first step is just asking for help. We’re here for you.

Call us on 07881 526 694 or email


What people are saying


"I learned so much while maintaining my fitness and had all those questions which I thought were stupid (but really weren't) answered!"


"Helped my overall fitness and worked the muscles I needed to support the weight of my pregnant bump, as well as for delivery."


"Kept me feeling like myself! I loved being able to exercise, knowing that Lizzie and Sarah knew their stuff and would keep me and my baby safe. I also give this class at least some credit for my having two relatively easy births, as I felt that I was strong and healthy even at the end of my pregnancy. Thank you, Lizzie and Sarah!"


“After my second child I was looking to focus on re-building my pelvic floor to regain the strength and control that I had pre-baby. Thankfully after a lot of searching I found Lizzie and Sarah. From the first consultancy to the following course it was clear that these ladies knew what they were doing and were very passionate about improving the lives of their clients. I now have the tools to practice and rebuild myself. I look forward to jumping on a trampoline with confidence. Thank you both”.


“I was concerned about my pelvic floor and core after having my second child. The Mummy Rebuild course has shown me how to do simple breathing and exercises to help improve this. After a short time I already feel stronger and my pelvic floor is improved. I no longer have to panic if I need to sneeze! Lizzie and Sarah are excellent coaches and the videos and resources provided has been great for me to follow at home.”


"Really interesting to learn what happens to the body after babies and why you feel so weak. Such a supportive and informative course.

I think for someone who isn’t into exercise this course challenges and helps. You can do it at your own pace to your own standard.

Lizzie is so supportive. I have had real issues throughout with the techniques but she has taken extra time out to support me. It also takes me a while to grasp exercise instructions and Lizzie is non-judgemental and patient. She has helped my confidence and that I CAN do it, I feel I have the tools to continue."


"Really useful and very motivating and empowering, feeling myself heal.

I feel stronger, I have less back pain and reflux. I feel my core re-engaging. This has a massive positive influence on my physical health but also my mental health, I thought I was a lost cause! I love belly dancing and to get core strength back is so important to me."


"I am so glad that I have signed up to the Core Control online library.  At first, I was reluctant to sign up as I always do my hypopressives at home anyway, but it’s so much more beneficial to do them with the videos.  Sarah and Lizzie are so inspiring and offer a wide variety of hypopressive videos suitable for whatever mood you’re in.  Having them right there to give you little reminders is invaluable.  It’s the best purchase I’ve made in ages!"


"Hi I’m Natalie (on the right!) and I’ve been attending Sarah and Lizzie’s complete core control classes for over a year now. I have two children of 18 and 16 both born via Caesarean section. I suffer from urgency and frequency not because of childbirth but due to the fact I have MS.

Since working with Sarah and Lizzie I have stopped taking medication to help my bladder issues and I am slowly gaining some strength back in my pelvic floor. I’ve even run two half marathon without any accidents!

There are many reasons why we women having issues with our bladders! But it doesn’t matter why you attend but what does matter is that you are made to feel welcome and classes are fun (yes, ‘fun’. Who would have thought pelvic strengthening exercises could be fun!). The classes remind you of all the things you are initially taught and get you back on track with your exercises!

As women, we put so much time and effort into everyone else, but this is about me - my confidence, my body and my future! And after a class you will have the best night's sleep in ages!


"My name is Diane and I am 58 years old. I had my first assessment with Sarah in May this year. My main complaint was a back problem and I was trying all sorts of different things to improve the situation- osteopath, changing mattress, stretching, pilates classes but the improvement was minimal. I also struggle with some bladder control (not all related to pelvic floor)

Since May and using the hypopressive breathing technique I cannot believe the difference and as a result quality of life. (even my osteopath is very impressed) So now I aim to do 20 breaths a day but the additional support with classes and tutorials on the internet this reinforces technique, and on not so good days knowing you can get this access videos and redefine technique is great, and that you are not on your own.  My back is so much stronger and I know that my pelvic floor is tightened and engaged reducing the problem, but not totally eliminating, with control of the bladder.

Thank you to Sarah and Lizzie who are always there, smiling and enthusiastic. Life has improved significantly for me in just 4 months!"


I attended a new mum assessment as I was experiencing lower back pain. Sarah was fantastic in recognising the cause of my pain and teaching me exercises to improve my core strength. The follow-up appointment was really beneficial as I was able to build upon the initial exercises and feel more confident when returning to exercise. Thank you very much Sarah! Xx

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