Congratulations! You have given birth to a new life. What a remarkable thing you have done growing a human for 9 months. Wow, our bodies are so amazing. Now that you have given birth you have now entered the postpartum recovery phase. The first 8 weeks are the most important when it comes to healing and restoring your core and abdominal wall. Doing too much too soon can be damaging and actually hinder your progress for healing and gaining strength back. The core needs to be retrained before it gets trained. So it is crucial to take the time to rest, heal, and focus on restoring your core. Another note to add is, even if you are past the 8 weeks of postpartum anyone can benefit from this restore the core program! I also advise any postpartum mama who completes this program to start a beginner program. I know this might be hard for some advanced exercisers. But our bodies need to start at the basics and build back up. Go slow, this isn't a race. 

•You can start doing gentle pelvic floor and abdominal exercises the first day or two after the birth.
•Start with gentle walks, perhaps while pushing the stroller. Then, at your own pace, gradually increase the time and speed of your walks.
•Kegels can increase blood circulation to the area and encourage the healing of any tears or episiotomies you experienced during childbirth. Exercising the area also creates flexibility in the new tissue and might help with pain or tenderness due to scarring. 
•Research shown that any spontaneous healing of the abdominal wall occurs in the first eight weeks postpartum. 
* Please get Dr clearance before beginning this program
*Only start this program when you feel ready and comfortable
*It's better to have perfect form than to do more reps
* If you feel any pain or discomfort please discontinue exercise 
* Do as many reps as you can with perfect form once a day (most days of the week)

Beginner 1st Trimester

Beginner 2nd Trimester

Beginner 3rd Trimester

Advanced 1st Trimester

Advanced 2nd Trimester

Advanced 3rd Trimester

Breathwork after Birth

Personal Trainer / Athlete

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Breathwork after Birth

Sessions (6)

Details

Features that support your success