Brigopt

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Brigopt Women's fitness to lose weight, get stronger & fitter when busy with kids, work, & life.

From postnatal to menopause - everything in between.
πŸ† Award-winning PT β€’ πŸ“– Best-selling author

23/10/2026

Kneeling to Standing Lunges – Build Stronger Glutes & Legs

The kneeling to standing lunge is a fantastic lower-body exercise that builds strength, balance and stability.

By adding a pause with your knee on the ground, you remove momentum, making your glutes and legs work harder to lift your body back into the standing position.

πŸ”Ή How to Do Kneeling to Standing Lunges

1️⃣ Set up:
Start in a half-kneeling position with one foot in front, knee bent at approximately 90 degrees, and your opposite knee resting on the floor.

2️⃣ Brace:
Keep your chest lifted, core engaged and hips facing forward.

3️⃣ Pause:
Hold the kneeling position for 1–2 seconds, allowing your body to come to a complete stop.

4️⃣ Drive upwards:
Push through your front foot, engaging your glutes and quads to lift your body into a standing lunge position.

5️⃣ Lower with control:
Slowly bend both knees and return your back knee to the floor.

6️⃣ Repeat:
Aim for 8–12 controlled reps per leg, pausing briefly on the ground between repetitions.

πŸ”Ή Benefits:

βœ… Strengthens the glutes, quads and hamstrings
βœ… Builds single-leg strength and stability
βœ… Improves balance and coordination
βœ… Challenges core and hip stability
βœ… Develops functional strength for everyday movements
βœ… No equipment needed β€” perfect for home workouts

πŸ’‘ Why Pause on the Ground?

Pausing briefly removes the momentum between repetitions, forcing your glutes and quads to generate fresh force to lift your body.

This makes the upward movement more demanding and encourages greater muscular control, rather than relying on bouncing or momentum.

The key is to pause, engage your glutes and drive upwards with control.

πŸ‘‰ Follow for more exercises and tips like this πŸ’ͺ

21/10/2026

CLIENT SUCCESS STORY | Shilpa's Transformation

Nearly 2 Stone Lost β€” But the Biggest Results Go Beyond the Scales!

Shilpa has achieved some fantastic results:

πŸ”Ή Lost nearly 2 stoneοΏ½
πŸ”Ή Feeling stronger and more energisedοΏ½
πŸ”Ή Improved eating habits and nutritional confidenceοΏ½ πŸ”Ή Overcome mental and emotional barriersοΏ½
πŸ”Ή Built a sustainable health and fitness routine

But for Shilpa, the biggest achievement isn't just the weight she's lost β€” it's how much better she feels!

Through my 5-Step Methodology (Mindset, Motivation, Meals, Move & Maximise), we've focused on personalised strength training, healthier eating habits, motivation and ongoing support.

From initially needing guidance with her meals to now confidently managing her nutrition independently, Shulpa has developed habits she can maintain long-term.

As Shulpa puts it:
"It's not just the fitness piece. It's the sort of total holistic package."

Fantastic progress, Shulpa! It's been a pleasure supporting your journey.

Want to feel stronger, healthier and more confident?

Book your FREE Look & Feel Better Taster Session via the link in my bio.

08/09/2026

Reverse Lunges – Build Stronger Legs, Glutes & Balance πŸ’ͺ

Reverse lunges are a fantastic lower-body exercise for building strength while also challenging your balance, stability and coordination.

By stepping backwards rather than forwards, many people also find them more comfortable and easier to control than forward lunges.

πŸ”Ή How to Do Reverse Lunges

1️⃣ Set up:
Stand tall with your feet around hip-width apart, chest lifted and core gently engaged.

2️⃣ Step back:
Take a controlled step backwards with one foot, keeping your weight balanced.

3️⃣ Lower:
Bend both knees and lower your back knee towards the floor to a comfortable depth.

4️⃣ Stay aligned:
Keep your front knee tracking in the same direction as your toes and maintain a tall, controlled upper body.

5️⃣ Return:
Push through your front foot to bring your back leg forward and return to standing.

6️⃣ Repeat:
Alternate legs or complete one side at a time. Aim for 8–12 reps per leg.

πŸ”Ή Benefits:

βœ… Strengthens the glutes, quads and hamstrings
βœ… Improves balance and coordination
βœ… Builds single-leg strength and stability
βœ… Strengthens your core as you control the movement
βœ… Can feel more comfortable on the knees than forward lunges for some people
βœ… Great for home workouts with or without weights

πŸ‘‰ Follow for more exercises and tips like this πŸ’ͺ

02/09/2026

Glute Bridge Hold – Build Stronger Glutes & Hip Stability πŸ’ͺ

The glute bridge hold takes the traditional glute bridge and removes the repetitions β€” instead, you hold the top position and keep your muscles working.

It’s a simple, low-impact exercise that builds glute strength, hip stability and core control, making it a great addition to a home workout.

πŸ”Ή How to Do a Glute Bridge Hold

1️⃣ Set up:
Lie on your back with your knees bent, feet flat on the floor and roughly hip-width apart.

2️⃣ Brace:
Gently engage your core before you lift.

3️⃣ Lift:
Push through your heels and lift your hips until your body forms a straight line from your shoulders through to your knees.

4️⃣ Squeeze & hold:
Squeeze your glutes and maintain the position without allowing your hips to drop.

5️⃣ Watch your back:
Keep your ribs controlled and avoid pushing your hips so high that you start arching through your lower back.

6️⃣ Breathe:
Keep breathing normally while holding the position.

Start with 20–30 seconds and gradually increase the hold as you get stronger.

πŸ”Ή Benefits:

βœ… Strengthens the glutes
βœ… Builds muscular endurance
βœ… Improves hip and pelvic stability
βœ… Engages the core
βœ… Helps strengthen the muscles that support your lower back
βœ… Simple, low-impact and perfect for home workouts

πŸ‘‰ Follow for more exercises and tips like this πŸ’ͺ

When it comes to personal training, I always look for someone who understands that every body is different. Michael and ...
13/08/2026

When it comes to personal training, I always look for someone who understands that every body is different. Michael and his team at BrigoPT - Women's Health & Weight Management offer a truly tailored approach, combining expert knowledge, motivation and personalised support to help you achieve your goals.

I also love that you can begin with a complimentary β€˜Motivate Me’ taster session to see if it’s the right fit for you. Discover more and contact Michael through our website.

29/07/2026

✨ Client Success Story – Laura's Journey ✨

After having her baby, Laura wasn't feeling like herself and wanted to rebuild her strength, confidence and fitness.

Together, we focused on what mattered most:
πŸ”Ή Rebuilding core strength
πŸ”Ή Improving full-body strength
πŸ”Ή Reducing joint aches and pains
πŸ”Ή Creating healthier habits through exercise and nutrition

Rather than following a quick fix, Laura embraced my 5-Step Methodology (Mindset, Motivation, Meals, Move & Maximise) and gradually built a routine that worked around family life.

Today, she's feeling stronger, moving better, and has much more confidence in her body.

The part that means the most to me is that Laura has already recommended BrigoPT to other women. She said that if you're navigating postnatal recovery or perimenopause, having someone who understands what your body is going through makes all the difference.

I'm incredibly proud of everything you've achieved, Laura. Keep up the fantastic work.

Thinking about getting stronger, rebuilding your confidence, or returning to exercise after having a baby?

Book your FREE "Look & Feel Better" Taster Session via the link in my bio.

28/07/2026

Hand Plank into Squat Hold – A Full-Body Strength Challenge

The hand plank into squat hold combines two powerful exercises into one movement, challenging your core, shoulders, legs, and glutes while improving coordination and control.

It's a fantastic exercise for building functional strength and keeping your whole body working together.

πŸ”Ή How to Do a Hand Plank into Squat Hold

1️⃣ Set up:
Start in a strong hand plank with your hands directly under your shoulders and your body in a straight line from head to heels.

2️⃣ Brace:
Engage your core and lightly squeeze your glutes to keep your body stable.

3️⃣ Step in:
Step or lightly jump both feet forward into a low squat position, keeping your chest lifted.

4️⃣ Hold:
Hold the squat for 2–3 seconds, keeping your heels down, knees tracking over your toes, and your core engaged.

5️⃣ Return:
Step or lightly jump both feet back into a strong hand plank.

6️⃣ Repeat:
Aim for 12-15 controlled reps.

πŸ”Ή Benefits:
βœ… Builds total-body strength
βœ… Strengthens your core, shoulders, glutes, and legs
βœ… Improves balance and coordination
βœ… Increases hip mobility and squat confidence
βœ… Elevates your heart rate while building strength

πŸ‘‰ Follow for more exercises and tips like this





17/06/2026

Lateral Squats – Build Stronger Hips, Glutes & Inner Thighs πŸ’ͺ

Most exercises have us moving forwards and backwards, but everyday life requires us to move in all directions.

Lateral squats are a fantastic way to strengthen your glutes, quads, and inner thighs while improving hip mobility, balance, and coordination.

They're a great addition to any lower-body workout and can help build strength in movements we often neglect.

πŸ”Ή How to Do Lateral Squats

1️⃣ Set up:
Stand with your feet wider than shoulder-width apart.
Chest lifted and core gently braced.
2️⃣ Sit back:
Shift your weight into one leg and sit your hips back as if sitting into a chair.
3️⃣ Keep one leg straight:
The working knee bends while the opposite leg stays relatively straight.
4️⃣ Push back:
Drive through your heel to return to the starting position.
5️⃣ Alternate:
Repeat on the opposite side.
6️⃣ Repeat:
Aim for 8–12 reps per side.

πŸ”Ή Benefits:

βœ… Strengthens glutes, quads, and inner thighs
βœ… Improves hip mobility and flexibility
βœ… Builds balance and coordination
βœ… Develops strength in different planes of movement
βœ… Supports everyday activities and sports performance

πŸ‘‰ Follow for more exercises and tips like this.





11/05/2026

Squat with Lateral Leg Raise – Legs, Glutes & Balance in One Move.

This variation combines a squat with a lateral leg raise, helping you build strength through your legs and glutes while also improving balance and hip control.

The squat works your lower body, while the leg raise targets the outer glutes β€” an important area for hip stability and support.

πŸ”Ή How to Do a Squat with Lateral Leg Raise

1️⃣ Set up:
Stand with feet shoulder-width apart, chest lifted, and core gently braced.
2️⃣ Squat:
Sit back into your squat position, keeping heels down and knees tracking over toes.
3️⃣ Stand up:
Push through your heels to return to standing.
4️⃣ Leg raise:
Lift one leg out to the side with control.
πŸ‘€ Keep the lifted leg and toes slightly pointed down to help engage the outer glutes more effectively.
5️⃣ Control:
Avoid leaning your body to the side β€” stay tall and balanced.
6️⃣ Alternate:
Switch legs each rep.
Aim for 8–12 reps per side.

πŸ”Ή Benefits:
βœ… Strengthens glutes, quads, and hips
βœ… Targets the outer glutes for better hip stability
βœ… Improves balance and coordination
βœ… Builds lower-body control
βœ… Great functional movement for everyday life

πŸ‘‰ Follow for more exercises and tips like this




08/05/2026

Elevated Glute Bridge – Level Up Your Glute Strength.

Elevating your feet during a glute bridge increases the challenge on your glutes and hamstrings while also demanding more core control.

It’s a brilliant progression once standard glute bridges start to feel easier.

πŸ”Ή How to Do an Elevated Glute Bridge

1️⃣ Set up:
Lie on your back with heels placed on a chair, step, or bench.
Knees bent, arms by your sides.
2️⃣ Brace:
Engage your core and gently flatten your lower back into the floor.
3️⃣ Lift:
Push through your heels and lift your hips toward the ceiling.
Squeeze your glutes at the top.
4️⃣ Control:
Avoid over-arching your lower back.
Keep ribs down and hips level.
5️⃣ Lower:
Slowly lower your hips back down with control.
6️⃣ Repeat:
Aim for 10–15 controlled reps.

πŸ”Ή Benefits:

βœ… Strengthens glutes and hamstrings
βœ… Improves hip stability
βœ… Builds posterior-chain strength
βœ… Challenges core control
βœ… Great progression from standard glute bridges

πŸ‘‰ Follow for more exercises and tips like this





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Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 5pm
Saturday 6am - 3pm

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+442031055459

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