It depends on your individual starting point and your postnatal symptoms. The TMP programme is like any other exercise programme: the more you do it, the more noticeable the results.

Some women spend three months in the programme and then feel ready to progress to other activities. Many stay longer because they enjoy the wide mix of workouts and community support. If you’re interested in trying it out, the one-month option is a good choice.

Nothing fancy or expensive. We recommend a yoga mat initially and a bottle of water to keep you hydrated. When you’re ready to make the exercises more challenging you’ll need a short loop and long resistance band and some light hand weights (2–4kgs). Optional: a foam roller.

You can start this programme 6 weeks or more after a vaginal delivery or 10 weeks or more after a caesarean birth. As with any exercise programme, you should be sure exercising is safe for you. During exercise, listen to what your body is telling you, modify as recommended, or stop if you feel pain or discomfort. If in doubt, seek professional guidance from a GP or a qualified pelvic health physiotherapist.

Absolutely. There’s sometimes a misconception that a c-section won’t cause any pelvic floor problems, but research shows 1 in 4 mums will have pelvic floor dysfunction regardless of their mode of delivery. So the risk of having pelvic floor problems if you had a c-section is the same as for a vaginal delivery.

Emma had a caesarean birth, so she was keen to include exercises with clear guidance and relevant modifications to help other women move their bodies safely and without fear. In fact, she recorded many workouts in the programme 10 weeks after the birth of her second child by c-section.

Our workouts always respect the healing process and scar remodelling timelines.

We say ‘once postpartum, always postpartum’. So no, it isn't too late for you to join. The program is beneficial whether you're weeks, months, or years postpartum.

Yes, this postnatal exercise programme is safe if you have a prolapse. Not only is it safe, but it will also help you safely work towards improving your symptoms. Throughout the programme we explain how to listen to your body and what you need to do differently when you have a prolapse. We’ll help you find the level that’s right for you and progress from there. Aside from the exercises, we’ll also educate you on how to balance rest, recovery, and exercise alongside the realities of mum life when you have a prolapse.

In the programme, we help you understand what's normal and what's not, what to do about it, and when to seek professional help.

Yes, this postnatal exercise programme is safe for you if you have a tummy gap (diastasis recti). It’s normal to have a tummy gap in the third and fourth trimesters, but it’s not normal to feel a bulge or softness along the centre line at the linea alba at six or more months postpartum. Our exercises will help you restore and strengthen your tummy gap safely and effectively and teach you how to prevent prolapse as well as back and pelvic pain.

Inside the programme, we help you understand what's normal and what's not, what to do about it, and when to seek professional help.

Absolutely! Many women in our programme join because they want to resume their favourite activities, including running. With phased "back to running" workouts included in our programme, you gradually build the core and pelvic floor strength needed to run without experiencing leaking, pain or discomfort.

It’s not recommended to resume running without a phased training programme that takes into account the impact of pregnancy and childbirth on your body, even if you’re not experiencing any symptoms. Running is a high-impact exercise and your pelvic floor needs to be able to absorb some of the ground reaction forces of the road.

If you gave birth vaginally, it stretched significantly and needs to recover before returning to running to prevent potential issues. Running too soon when it’s weak, or long, or recovering from stitches or birth injury, means it can’t do this.

If you gave birth via c-section, your scar needs to get strong enough to support your core and posture. Running too soon might aggravate it. We also know that postnatally our posture changes and our glutes need to switch on prior to running.

Proper training and posture are important to prevent future problems during perimenopause, such as prolapse or bladder issues.

Definitely! Our programme encompasses a holistic approach to health, rather than just being a fitness programme. As well as providing increased energy and strength to manage and enjoy mum life, there are also other benefits, including:

• a stronger pelvic floor
• improved posture and breathing patterns
• safer lifting technique
• improved diastasis/tummy gap
• increased body awareness
• better understanding of bladder, bowel and sexual function.

Don’t worry, our programme has been designed to be achievable for busy mums. That’s why we pack them into 15-minute workouts. Every Monday, we release 4 new videos for the first three weeks of the month. We challenge you to try and complete each video that week. If you have time to do them two or three times, that’s a bonus.

The workouts are prerecorded and available for you to access 24/7 through our TMP Members’ Area.

Pelvic health physiotherapy is a specialist field of physiotherapy that involves‌ diagnosing and treating conditions connected to the pelvis.

Often people seek our professional support as pelvic health physiotherapists because something doesn’t feel right ‘down there’. They have concerns about prolapse, bladder issues, confusion about their core and tummy gap or they are getting pelvic pain.

Or perhaps they’re a new mum and want to get their strength and fitness back safely.

We help women return to running, CrossFit or the gym, or simply help them enjoy an active mum life without pain, discomfort or embarrassing symptoms. We believe everyone should be able to appreciate the physical and mental benefits of exercise and movement.

We provide a 10-day money-back guarantee. So if you join the programme and decide it’s not the right fit for you, simply email us within the first 10 days and we’ll issue a refund.

Beyond the initial 10-day period, you can cancel your subscription at any time, and we won’t charge any further payments at the end of that payment block.

Yes. We both offer private 1:1 pelvic health physiotherapy assessments either online or in person at our clinic in Bath.

Please contact us through our websites:

Emma Smith: Pro Pelvic Floor Claire Fitzpatrick: Fitz & Physio