Women start their journey with us afraid to squat, to play with their children or knowing that even a long walk can have an impact on their symptoms.

There is a lot about what you can’t do out there and little about what you can, but this blog is to show you the positives that training smart can open a world of safe training possibilities.

Obviously, we don’t want you going crazy straight off, but we also want you to know that this is not the end and you don’t have to hang up your running trainers or weights gloves forever!

What you do need to do is train smart and build some rock-solid foundations first before layering up the intensity.

Are you getting my drift?

The best thing we always start with is learning Hypopressives with us as this is a game changer when living with a prolapse, we have taught thousands of women now and the results are incredible.

Now first things first it is important to know where you are now so we always recommend to our clients to track your symptoms and also your cycle and be aware of what has an impact on your symptoms. You may notice you feel more symptomatic at certain times throughout a 1-month period. This is quite normal it is where our hormones are constantly fluctuating. Knowing these points will make it easier to manage your symptoms.

Depending on your stage of prolapse you can do regular walking but listen to your body as to how long is ok for you, if you feel particularly symptomatic after a walk perhaps reduce the time.

Light weights under supervision by someone who understands what is going on with you. You can join our online weights classes for this if you don’t know anyone locally. Again, we would always recommend stating with Hypopressives and Pilates first.

Pilates for Prolapse, now most Pilates moves are great, but there are some that can aggravate your prolapse too which is why we put together our online Pilates for prolapse course (I will put the link below so you can take a look) We also run online weekly classes so we can keep an eye on you too.

We have created a core rehab method introducing Hypopressives, pelvic stability, Pilates and core strength to re-build our clients slowly, we are able to get our clients back running, lifting weights and feeling more confident in their bodies and managing their prolapse symptoms which always makes up and them happy.

We love what we do, helping women achieve their goals, we just wanted to let you know there is hope and you can start on your own but let us help you get there quicker if this is really important to you.

All our online classes are Prolapse friendly so you could always come and give one of them a try first.

Pilates for Prolapse





New Videos – Pilates and Holistic

New Videos – Pilates and Holistic

So what’s new? Get ready for several different Pilates sessions in both the Core Control Library and the Empower Me Library. You'll find two more traditional Pilates workouts and then another which ups the intensity by pairing Pilates with resistance bands. All three...

Kegal’s are not the only way to work your pelvic floor!

More women need to take a huge sigh of relief and realise that the pelvic floor is probably the hardest muscle group in the body to try and work.  I don’t know about you but every time most women I know try to work the pelvic floor their eyebrows get an amazing...

New Videos – Hypos to Combat!

New Videos – Hypos to Combat!

So what’s new? First up, we have a Hyporessive routine with Sarah to increase mobility in your shoulders and back. You'll find that in the extensive Core Control Library. Both Sarah and Lizzie pick up the weights with a routine a couple of weights based work outs...


We are two busy Mums who have worked in fitness for over 20 years. We started our Fit Mummy classes almost 10 years ago to help women stay strong and healthy during pregnancy, followed by our popular Mummy Rebuild core rehab courses for once the baby arrived. 

We soon realised that more women needed our help and not just postnatally.  There is a real lack of core rehab options available to help women with prolapse diagnosis, pelvic floor weakness, post abdominal surgery - like hysterectomy - and especially the transition through menopause when symptoms that have not been that bad start to get worse.

Our main focus for core and pelvic floor rehab is to use hypopressives, then to add Pilates and stretches to get the core to function properly again.  

We will support you, motivate you and we have lots of ways to help you keep on track with your rehab but at the end of the day you will need to make a commitment to yourself and your pelvic health to spend some time fixing it.  

However, this doesn't have to take more than 10 minutes a day. Above all, consistency is key to improving these issues.  If you are ready to make that next step and Revive your core and pelvic floor then let's do this.  We have different training options to offer. We understand life is busy and not one option suits us. 

So, if you are ready to get started,  just let us know and we will send you over more information. 

Exciting times 

Lizzie & Sarah


Lizzie Duggan and Sarah St John

Our Free Ebooks

Three things to fix leaks - stress incontinence


Exercises for Pelvic Organ Prolapse


Diastasis Recti A need to know guide


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