YES! Get your doctors approval. I also recommend you meet with a pelvic floor physical therapist.

Long loop resistance band (light) Long loop resistance band (medium) Booty band (light and medium) FOR THE WORKOUTS: Dumbbells Something to step up on A bench or chair A barbell (but you can stick with dumbbells if needed)

If you haven't talked to your doctor before starting it or if you're experiencing any kind of pain, lightheadedness or discomfort. Stop and discontinue immediately.

Yes! I'll teach you diaphragm breathing or 360 breathing and how to connect/engage your pelvic floor and transverse abdominals. This can help you regardless of how far out you are from giving birth. If you still feel like your core needs strengthening, this is for you. If you didn't do any kind of deep core work or breathing exercises, this can help you build a foundation and improve overall strength! You can learn how to properly breathe and connect to your deep core and pelvic floor. Maybe you feel like you haven’t quite gotten your strength back and you’re not sure where to start with your workouts, jump into this program. Please feel free to reach out to me with any questions or specific concerns about your unique situations. I’m happy to help. Reaching out to me directly through the app is the best way to contact me.

YES! I highly recommend you take it at your own pace and listen to your body + consult your doctor before beginning. You can move slower and repeat workouts or entire weeks as needed. You may not be ready to progress a certain movement or exercise and that’s okay. Feel free to repeat a whole week or a workout as needed. Each week the core and pelvic floor exercises get a little bit more challenging to help you rebuild your core and connect to your pelvic floor as you heal. You may need to repeat some of those exercises for another week or two and that’s totally okay. Don’t rush your body into anything it’s not ready for. Please take this at your own pace.

The goal of this program is to help you rehab your core, learn to properly engage the pelvic floor and TVA with the 360 breathing, and improve muscular endurance and strength through resistance training. I want you to feel good as you heal and recover after giving birth.

YESSS! It takes more than 12 weeks to heal and rebuild strength. This program is just a guide and a jump start to help you on your journey of healing and rebuilding. Your body just delivered a human and it took 9 months to grow your baby. It may take 9 months or even longer to get back to “normal” so stay patient and consistent. Embrace the journey and enjoy the process of rebuilding your fitness as you add this new little person into your family.