Charlie Barker (Launder) is a specialist pregnancy and postnatal personal trainer and the founder of Bumps & Burpees. I reached out to her keen to have a conversation and so chuffed that she agreed.
With years of experience supporting mothers through pregnancy, postpartum recovery and beyond, Charlie focuses on strength, confidence and rebuilding trust in the body. She is passionate about helping women move safely, feel empowered, and prioritise their wellbeing without guilt.
Even though my youngest is 6, I still have so many questions around how we should be looking after our amazing bodies.
Here's what every mother should know.
What made you start focusing your training on Mothers?
I didn't plan to specialise in this area, it actually happened organically. After working primarily with men, a trainer at the gym I was working in left so I took over her client base. These happened to be mums. I took some courses and decided to specialise in this area.
A lot of women are motivated but not sure where to begin. Many lacked confidence or struggled with childcare, so I adapted sessions around their lives — even wearing their babies in a carrier while they trained.
Later, when I became a mum herself, I understood even more deeply how rewarding and needed this space is.
What are the biggest pain points?
Mums have a tendency to put everyone else first and often feel guilty prioritising themselves. It is important though, as it helps to build confidence and stops you losing your identity.
Our bodies go through enormous change, rebuilding strength is about supporting yourself long term.
You deserve to take this time for yourself.
Could you start a new type of workout during pregnancy?
It’s largely a myth that you can’t.
It's obviously not the time to decide to be a marathon runner, but you can definitely introduce exercise tailored to your stage. Pilates, yoga, strength training, and even weightlifting can be started during pregnancy- just maybe stay away from the 50kgs!
The key is awareness, moderation, and listening to your body.
In desperate times, is there anything we could do to bring on labour?
Not exactly, but there are movements you can do to help open your pelvis, like deep squats with or without weights for example. It's more about mobility. Riding and bouncing on an exercise ball is great. Also curb walking, where you walk with one foot on the pavement and the other on the road. This helps to tip the pelvis. Nothing is a guarantee but every little helps.
When can you start exercising again after birth?
The official guidance is 6 weeks, because this is when you have your check up. In those 6 weeks your organs are moving back and your uterus is shrinking so you need to give your body a little time to do this. Having said that, there are some things you can do in that time, that's why I created the early weeks guide. It covers gentle stretches, pelvic floor exercises and breath work. Walking is also a great way to get the body moving again. You can start when you feel ready, every body is different.
How about after a c-section?
The advice is 12 weeks, but again, you can do the gentle things to help you keep mobile whenever you feel ready. Its good to stand straight and stop yourself from walking hunched over. Keep an eye on how your incision feels. There may be some pulling which is normal but hold back if it is painful. Its all about easing in and listening to your body.
Anything that can help with the "mum pooch"?
Sorry to say that there are no exercises that will help specifically because it comes down to fat loss which cannot be targeted. Women tend to hold more fat around their lower abdomen, especially after having children. Overall fat loss is of course a diet and movement balance.
Which exercises help our pelvic floor?
There are specific pelvic floor squeezes, and things that you're told to do, and they are very good to do, but we often forget. You can add the pelvic floor into so many other exercises, even if you're doing a shoulder press and breathe in the correct way, you can make sure the pelvic floor is lifted as you press the weights up. With weights, your pelvic floor is working to help your body withstand that extra weight, so if you can learn how to engage the pelvic floor and connect your breath this is great. If you imagine, it’s like a hammock that holds all those lower organs so we need to keep it strong. This is also the case if you had a c-section, its the weight from pregnancy that makes down there weaker. I highly recommend a postnatal physio check if you are able and feel concerned- especially as they will teach you to find your pelvic floor (easy to get confused with clenching your bum instead).
How beneficial is weightlifting for women?
Very, for so many reasons, physical and psychological. Psychologically, the feeling of achievement when you lift a weight that you didn't think you could lift, the empowerment, strength, it's just unbeatable. And you can keep hitting little goals. Physically, you'll be able to do everyday life without getting injured, such as lifting up your kids, you can avoid tennis elbow, mum’s wrist, even rocking your toddler to sleep. Even as women get older, it’s good for bone health, osteoporosis, our joints and helps with balance. The earlier you start the better. There is a stigma around lifting weights and a misconception that you can get bulky. This isn’t true. A lot of women tend to run for cardio, however this is a much better way and more gentle on your knees.
You can check out more info from Charlies Bumps & Burpees here.
