Keep moving through pregnancy; prepare physically for birth; and aid recovery after birth.
  • Do you want to keep active through pregnancy but don’t know what is safe?
  • Are you confused by differing advice?
  • Are you starting to get some aches and pains and worried about them getting worse?

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Given birth?

Tone and flatten abdominal muscles; rehabilitate the pelvic floor; reach personal exercise goals; and return to fitness.
  • Are you unhappy about your tummy after having a baby, and exercise and diet aren’t helping?
  • Have you noticed your stomach bulging when you exercise?
  • Do you find you leak urine when you exercise, laugh, cough or sneeze?

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Tanya Croall

I qualified as a Chartered Physiotherapist in 2001 and became a mum for the first time in 2008.

I have been running antenatal and postnatal classes in Colchester since 2013, formerly under the banner of FitBack&Bumps.  Further study, deeper professional training and hands-on experience have enabled me continually to develop the classes and services I offer women.  I have now launched my own programme of classes and services under the name PhysioNatal.

When I had my 3 children, I was surprised by how little information I was given about what I should do to recover from birth.  I expected that I would bounce back and be able to carry on as before.  But things had changed!

Where I had a strong tummy, it now felt like jelly.  I felt that my pelvic floor had dropped and I got knee pain when I tried to run.  In 3 pregnancies no one checked my tummy, no one told me about my pelvic floor and no one told me what was normal after having a baby.

After finding answers for myself, I became inspired to help other women through childbearing and beyond to let them know what is normal, what isn’t and how to regain fitness.

To help women get back to the exercise and sports they love or give them the confidence to continue.

To help women feel better and more comfortable in their pregnant and postnatal body.

Please continue to explore my website and see how PhysioNatal can help you.

“Tanya’s class is excellent! I started the class because of pelvic girdle pain during my second pregnancy. I have found that the exercises really help with the pain but also the classes are so informative that I wish I had known about them during my first pregnancy. I have learnt so much and I would highly recommend!”


“I can’t recommend this class highly enough. I have always had a dodgy back and had tried Pilates years ago but it didn’t really work for me. I decided to try it during pregnancy and it has been amazing. Tanya is a fantastic tutor who not only teaches you exercise moves, but also provides handouts as reminders and really useful information at the start of each class about all different aspects of pregnancy and birth. If you’re considering taking a pregnancy class, this is a great one.”