Beautiful Bumps

Online course, downloadable PDF and video access

This is our foolproof pregnancy exercise programme designed to take you step by step through your trimesters.

This course focuses on ensuring you are safely maintaining your fitness, building strength in the right way and looking after your general wellbeing as a mummy to be.

Pregnancy is such an amazing, yet also scary time for a woman, especially if you are wanting to stay active throughout your pregnancy as there is so much conflicting advice out there.

This is where we come in. We have been working with women on maintaining their fitness in pregnancy for the past eight years and decided to make our knowledge and experience accessible to whoever needs it.

We wanted to create a programme that took away all of the questions of “what can I do when I am pregnant”, and, “If I have pelvic girdle pain, are there exercises I can do to help?” or “I don’t want to put on too much weight, can I help this?

This is where Beautiful Bumps was born. We took all the experience we had built over the years gained from working with our ladies and put it all down into this step by step course for you. We truly believe for our pregnant mummies out there that our Beautiful Bumps Course has all you need for a healthy and active pregnancy.

We focus on aerobic fitness, general strength and specifically, strength of pushing muscles suitable for each trimester. We also accompany this with some nutrition advice, what to do if you have PGP (Pelvic Girdle Pain) and some general tips and tricks for when baby is first here (Early Days). Discover our bespoke pregnancy exercise formula and start making changes to your life as soon as you are ready.

You will be taken step by step through this training with comprehensive videos to demonstrate specific exercises for strengthening those much-needed posture and “pushing” muscles. This will help you to better carry your baby as they grow as you will have less back and hip pain. We”ll gently take you through how breathing can help in labour, what you can do to help with typical pregnancy pains and much more.

Allow us to take away all the overwhelming and confusing feelings so you just can focus on your pregnancy in the confidence that what you are doing is right for you and your baby.

Beautiful Bumps is tailored specifically for you as a mum to be, by us based on years of experience to really provide you with the most up to date information and strategies to help you safely through this minefield of information and maintain a healthy pregnancy.

The Beautiful Bumps Programme

In this accelerated training you will discover how to:
  • Build strength and endurance ready for labour.
  • Feel stronger as you know what you are doing is right for you and your baby.
  • Reduce aches and pains so commonly related to pregnancy as you have strength in the right places.
  • Feel confident as you bloom and grow into your pregnancy as you have more energy and generally feel better in yourself.
  • Better manage the hormonal highs and lows of pregnancy.
  • Improve sleep especially in Trimester Three.
  • Feel more in control of your body as it changes.

Online Course

We’ll share our method through a structured, step by step online course.

Track your progress through our instruction and jump back in to revisit any section as and when you need to.

Accompanying PDF Course Materials

130 pages of workouts and instructions with step-by-step photos.

Dedicated Video Content

Extensive video instruction and exercise library to coach you.

What you NEED!

Let us educate you and explain the importance of how you move, stand, and exercise through pregnancy, so you can prevent any problems arising post-baby. Learn the importance of good habits, so you are ready to rebuild your body on the other side with our Mummy Rebuild programme.

Be Strong!

By using our formula, we are working on the areas that no bog-standard exercise classes do to strengthen the specific muscles needed in pregnancy. We want you to stay as strong as possible throughout your pregnancy, so your recovery is easier no matter what is thrown at you on the way!

And much, much more...


Take back control!

This has been created for mums to be, by mums who know exactly how to stay strong and healthy in their bodies through pregnancy and prepare you for a big old workout also known as labour! Let us show you how.

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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