Welcome to Beloved Bumps Exercise by Anna Kwan

At Beloved Bumps, we firmly believe that exercise has a huge part to play in boosting energy levels, confidence and strength for both expectant and new mums.

Prenatal Exercise

Although it may feel like the last thing you want to do, there are so many benefits to exercising throughout pregnancy: Less weight gain, reduced chance of gestational diabetes, less risk of delivery complications, faster delivery and post-delivery recovery, lower blood pressure and reduced risk of pre-eclampsia, mood boosting endorphins lessening stress and anxiety, reduced risk of depression, reduced fatigue, improved sleep quality and less chance of constipation!

Pregnancy is physically demanding on the body. Your center of gravity shifts, causing postural changes and muscular imbalances. Pregnancy hormones also reduce joint stability, particularly in the pelvic region. The size and load of the growing uterus weakens abdominal and pelvic floor muscles and pushes down on the lower spine, causing back pain. If not addressed correctly during exercise, these complications may become more pronounced further along gestation and hinder the early stages of recovery.

Postnatal Exercise

Returning to exercise after having a baby can be daunting and intimidating. Let’s face it: post-pregnancy is rarely a time when women feel intrinsically motivated to commence a new fitness regimen and at the same time, there is a certain desperation about regaining the pre-baby body back. Rushing back into an exercise routine without proper guidance can cause problems down the line, especially relating to abdominal separation and reduced pelvic floor function. If these issues aren’t addressed immediately, progress will stall.

During pregnancy, the abdominal muscles stretch and expand to allow room for the growing baby. Diastasis Recti occurs when the rectus abdominals (our “six pack” muscles) separate along the midline, leaving the linea alba (soft connective tissue) to protrude through the gap. If left undetected or incorrect exercise prescription is given in early postnatal stages, this can cause a further widening of the gap and leaves the mother with a swollen (pregnant looking) tummy.

Whether you’ve had a natural delivery or a caesarean, the pelvic floor will have been placed under considerable pressure during pregnancy. The muscles weaken and functioning is reduced, which can cause complications such as stress incontinence. Re-educating new mothers to recruit their pelvic floor muscles correctly during exercise is essential; function should be restored before any advances are made in exercise programming. A stronger pelvic floor will also help in rectifying abdominal splitting.

Beloved Bumps Exercise Prescription focuses on working our bodies from the inside out. The initial focus involves strengthening the deep abdominal muscles and pelvic floor (the inner unit) in order to reduce diastasis recti. Weight loss naturally follows the creation of a stronger core.

Anna Kwan is Beloved Bumps highly qualified and experienced pre and postnatal exercise specialist.

Her qualifications include:

  • Bachelor of Science (BSc) Human Biology, University Leeds
  • American College of Sports Medicine (ACSM) Certified Personal Trainer
  • Register of Exercise Professionals UK, Pre- and Post-Natal Exercise Prescription
  • Diploma in Obesity Management & Diabetes Prevention, WMC
    Weight Management & Nutrition, UK
  • First Aid & CPR Certification

Please see our prenatal or postnatal pages for your relevant exercise programs.