Once you purchase the program and complete payment, you will immediately be sent an email to where you can download it. The program is a PDF file that you can either print or save to your phone, tablet or computer.

1. Training specificity. You will dedicate a majority of your training volume to building your glutes. This is how you will increase booty volume and strength.
2. Recovery. You will have recovery days, as well as learn how to self massage and release tightened and gripped muscles that are holding you back from growth.

I’m confident in the methods of the No More Mum Bum Program because I’ve been doing these exercises for years and have been using them with my clients who also had mum bum after babies. I will guide and teach you everything I know, but your success comes down to your own effort, commitment and follow-through. The program doesn’t work unless you do. So if you’re ready to commit about 3 hours each week in building a bigger better stronger booty, let’s do it!

Your exercises are scheduled 3 days a week: Monday, Wednesday and Friday. Of course you can space them out throughout the week as you see fit. You are also encouraged to be active on your off days, which includes foam rolling, being active with your family and may include other workouts focused on another part of your body.

Sure you could find some butt exercises on Instagram, and maybe a few postural strategies on Pinterest, and maybe learn how to foam roll your glutes on my YouTube Channel, but none of these are a complete and easy to follow program for you to progress through day after day, week after week, with exercise progressions that build onto each exercise once you’ve mastered them.

The short answer is: Yes you can search for hours and hours online for answers to anything, but I’m guessing you don’t want to take hours to do this since I’ve already done it for you, and proved it’s a system that works with my clients. 'No More Mum Bum' is a comprehensive program specifically designed for moms which includes learning how to fix your posture, fix the way you’re carrying your baby, fix the way you sit, showing you how to release tightening butt muscles to get them firing again and so much more. I can guarantee you that you haven’t seen all this information packaged together in a comprehensive way specific for Moms.

No. It’s not all about how heavy you lift. There are many studies that show you can build some muscle in 1-5, 6-12 rep range, but you have to be going close to failure and have sufficient volume.

In this program you will have heavy days, moderate days and days where you will be at absolute failure with high repetition. Growing muscle isn’t all about maximum weight. If you hurt yourself going too heavy with the weight, you’re doing worse for yourself because if you’re sore or beat up your muscles aren’t going to fire.

You need to find how to do exercises that make you happy and not hurt you, while still keeping it new and interesting and not bore you to death. You have to like what you’re doing. So it’s all up to you.

Cardio and running won’t kill your gains, as long as you’re not running everyday or you’re not focused on running a marathon.

As Bret Contreras aka the Glute Guy says: “You will never be able to run a marathon and be as muscular as possible.”

Cardio doesn’t build muscle, getting stronger does, and too much cardio will prevent you from growing muscle and becoming stronger. In order to build a stronger and bigger booty, you need to lift heavier weight over time. If you’re focused on growing your booty, focus on your booty.

If you do 30 min of cardio 3 days a week it probably won’t kill your booty growing gains, but everyone’s body is different. Don’t go overboard. If you enjoy doing cardio and it makes you feel good, then do it. If you don’t like cardio don’t do it. Keep lifting weights, eating right and being as active as you enjoy without overdoing it.

Easy, just stay on top of each week’s workout which have been designed to fall on Monday (Day 1), Wednesday (Day 2) and Friday (Day 3). You can certainly change your days around but the key is to keep at 3 days a week. If you need to split your workouts in 15 minute intervals over the course of a day that’s fine too. I totally understand what it’s like to be a mom with intermittent time to spend on your own! Make sure to track your progress in the workout tracking section. Write down how many repetitions, sets and the weight that you used, so that the following week you can go heavier or do more repetitions so you keep increasing your strength.

I’m confident in the methodology and design of the program because I’ve been doing these exercises for years and have been using them with my clients. I will guide and teach you everything I know, but your success comes down to your own effort, commitment and follow-through. The program doesn’t work unless you do it. So if you’re ready to commit about 3 hours each week in building a bigger better stronger booty, let’s do it!

I will give you everything I know but I cannot guarantee your specific results. After all, each mom who starts this program will have a different starting point, a different sized bum to begin with, a different starting strength, and different genetics. But I can guarantee that if you follow my program, you will have the foundations and the know how to build the booty of your dreams.

Yes you can do this program while pregnant. All of the exercises are ok to do during pregnancy. Of course I always recommend that you consult with your doctor before beginning any exercise program during pregnancy. The exercises in this program are great for pregnant moms, as you will become knowledgeable about how not to let mum bum happen to you during pregnancy and what to do about it after baby. When you exercise during pregnancy, it’s important to keep within a safe range of exercise; that means making sure you can still talk during your workout. If you cannot carry on a conversation while exercising during pregnancy, then you’re working too hard and need to slow down to keep you and your baby safe. Also, as you get on during your later trimesters you may not feel comfortable doing exercises that require you to lie down on your back, or be on all 4’s, so please use your judgment, listen to your body and only do exercises that are comfortable for your body.

I do not recommend attempting to set lifting goals during pregnancy. These exercises alone without increasing the resistance will still provide you with a great basis for creating great glutes, while keeping them strong during pregnancy and postpartum.

Be sure to follow the postural guidelines in the program, which will play a huge part to not getting mum bum during pregnancy.