You can start this program as soon as you feel ready — most women begin within 1–4 weeks postpartum, but listening to your body is key. If you aren’t postpartum, you can start anytime. If you’re experiencing severe pain, prolapse symptoms, or worsening incontinence, check with your doctor or a pelvic floor PT first.

You can do this entire program at home or in a gym.

This program is intentionally simple. You’ll need: Mini/hip circle band Long resistance band Foam roller Optional: light dumbbells or kettlebells for progressions if/when you’re ready Optional: small pillow, ball, or cushion for certain deep core + adductor exercises

Postpartum women: We want you to start this program BEFORE you return to regular workouts. Think of it as your precursor to exercise — the foundation your body needs before adding intensity, lifting, or cardio back in. If you prefer to wait until your 6-week clearance to start working out again, that’s completely fine — just begin this program first to rebuild your deep core and pelvic floor connection before jumping into full workouts. If you’re not postpartum: We recommend doing these sessions before your daily workout. They act as an excellent warm-up and activation so your core and pelvic floor are primed and ready to support you throughout your lifts or daily movement.

This 6-week Pelvic Floor & Deep Core Program is designed to help you feel better from the inside out — with less leaking, less pain, better core strength, and a more supported lower belly. Whether you’re newly postpartum, years postpartum, or dealing with pelvic floor or deep core symptoms, you’ll learn how to breathe, brace, and activate properly so your body feels stronger, more stable, and more in control. The goal is for you to move through workouts and everyday life with confidence again.