Allie Brisco Physiotherapist & Pre/ Postnatal exercise Specialist

Allie Brisco Physiotherapist & Pre/ Postnatal exercise Specialist Helping women exercise safely and confidently during pregnancy and beyond.

18/08/2026

Exercises I’d start doing TODAY if I found out I was pregnant 🤰🏼✨

Not to make birth “easy” or guarantee a certain outcome—but to keep my body strong, mobile and supported as my pregnancy progresses.

I’d focus on:

✨ Strengthening my glutes and legs
✨ Keeping my hips and pelvis mobile
✨ Learning how to breathe through my core
✨ Practising pelvic-floor relaxation—not just squeezing
✨ Building strength for labour, birth and postnatal recovery

You don’t need to wait until the third trimester to start preparing your body 💜

Comment PREP and I’ll send you my FREE physio-led pregnancy and birth-preparation guide.

18/08/2026

Birth preparation is about more than packing your hospital bag 🤰🏼✨

It’s learning how to move your pelvis, create more space for your baby, relax your pelvic floor and use your breathing to work with your body during labour.

You can’t control every part of birth—but you can go into it feeling more prepared, confident and connected to your body 💜

Comment PREP and I’ll send you my FREE physio-led birth preparation guide, including prenatal stretches, breathing techniques and your pregnancy preparation roadmap ✨

13/08/2026

Want a smoother birth? Read this 👇🏼

There is SO much you can do during pregnancy to feel stronger, more comfortable and actually prepare your body for labour and birth.

And that’s exactly why I created The Bump Squad App 🤍

As a women’s health physio, I wanted you to have everything I’d want you working on throughout pregnancy — without spending hours exercising or wondering what’s actually safe.

Inside you’ll get:

✨ 4 pregnancy-specific workouts every week
💪🏼 Strength sessions to keep you strong as your bump grows
🧘🏼‍♀️ Mobility to open up stiff hips + keep your pelvis moving
🌸 Pelvic floor work — including learning how to relax and lengthen, not just squeeze!
🤰🏼 Birth-prep sessions as you move into your third trimester
👶🏼 Pelvic mobility + baby positioning work
💨 Breathing + pushing preparation
🌿 Perineal massage guidance
🧠 Mini masterclasses on labour, birth biomechanics, pain relief + the Golden Hour
💬 Ask Allie support for all those “is this normal?!” pregnancy questions

And the sessions are only 20–30 minutes because you do NOT need another full-time job while growing a human 😂

Whether you’re 15 weeks and want to stay strong or 39 weeks thinking RIGHT… HOW DO I GET THIS BABY OUT?! 😂 — there’s something for every stage.

You can’t control exactly how your birth will unfold.

But you can go into it feeling stronger, more mobile, more informed and more prepared 🤍

👉🏼 Join The Bump Squad App through the link in my bio and start your pregnancy + birth prep today.

12/08/2026

Want a 2-push baby? 👀 Save this for your third trimester…

As a pelvic floor physio, one of the BIGGEST things I focused on before my own birth was making sure my pelvis could actually MOVE and OPEN when baby needed it to.

Because birth prep isn’t just about being “strong” or doing endless Kegels.

It’s about:
✨ Creating space through all 3 levels of the pelvis
✨ Improving hip + pelvic mobility
✨ Learning how to relax and lengthen your pelvic floor
✨ Practising positions that help baby descend + rotate
✨ Knowing how to breathe and push with your body, not against it

I had a 4-hour water birth and pushed my baby out in TWO pushes — and while no exercise can guarantee you the same birth, this is exactly the kind of prep I did.

Want the pelvic opening exercises I recommend?

Comment PELVIS below and I’ll send them to you 💜

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Dubai

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