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

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Around one in three women will suffer from diastasis recti, the separation of the abs muscles, so introducing safe core exercises can help to heal this. Speak with your doctor or a women's health physio for advice on how to do this safely if you have diastasis recti. Lucy Gornall, pre and post-natal fitness trainer speaks with fitness expert Hollie Grant, founder of The Bump Plan, to bring you tips for postnatal workouts. Please seek advice from your GP or midwife before continuing with your exercise routine or trying a new workout after giving birth. 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.’

You can start gentle exercise such as pelvic floor exercises and walking as soon as you feel up to it Whatsmore, I recorded all the workouts for The Bump Plan TTC, Pregnancy, and Postnatal whilst I was going through those stages of my motherhood journey. In creating and doing the plan myself whilst creating it I have never ever felt stronger or more prepared for the demands of pregnancy and motherhood. READ MORE INFORMATION ON NHS GUIDANCE What to consider when exercising after giving birth Listen to your bodyHere’s exactly what she wants women who have just had a baby to know. 1. Gentle recovery can begin, early doors 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).

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) Placing the focus on how your body performs, rather than looks, will help keep any toxic diet noise at bay, and allow you a more positive outlook on your new body.’

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To caveat, she’s absolutely not suggesting you get yourself to the gym the day after giving birth, rather that the immediate post-labour timeframe can be crucial for super gentle recovery, as long as you feel ready. Avoid high impact exercise until after six weeks (you may be able to start sooner if you regularly exercised before giving birth) I would also say that if you're concerned in any way about your postpartum body, particularly your pelvic floor, it's worth asking for some specialist support from a pelvic health physio," adds Hollie. Reduced likelihood of subconsciously holding your breath while exercising (which could increase risk of prolapse) The mental and physical health benefits of exercise far outweigh any possible risk of changes to your milk,’ she affirms. ‘If you are breastfeeding, ensure you stay hydrated, wear a supportive sports bra, and try to feed before exercise for more comfort.’ Easy. 9. Be conscious of Diastasis Rectus Abdominis