The goal of this challenge is to help you reconnect to your core, rebuild strength, and feel more confident in your body after having a baby. You’ll learn how to properly engage your core, improve stability, and build a strong foundation so you can move through daily life—and future workouts—with more ease and confidence.

You'll only need a few simple pieces of equipment: • A mat • Light dumbbells • A long resistance band • A small Pilates ball Optional: • Mini loop band • Bench, chair, or couch for support Don’t have everything? No problem—modifications are provided so you can still get a great workout.

This challenge is designed for moms who are: • At least 6–8 weeks postpartum (can be 3 months or 3 years postpartum!) • Cleared for exercise by their healthcare provider • Ready to safely rebuild their core and strength Whether you’re newly postpartum or years postpartum and still feeling weak or disconnected—this is for you.

The program is designed to be simple and doable for busy moms: • 3 workouts per week • Each workout is 15–20 minutes • You can complete them anytime, on your own schedule You’ll follow the same structure each week with progressive movements to help you build strength over time.

Keep it simple: • Stay consistent with your 3 workouts each week • Focus on control and proper form, not speed • Even 1 round is better than skipping the workout Remember—consistency over perfection is what leads to real results. * Get proper sleep (7-9 hours a night is a must) * Dedicated nutrition regimen that consists only of wholesome, natural ingredients * Drink at least eight 8 oz glasses of water daily * Make sure to use active and full rest days to allow muscles to recover

Yes! This challenge is designed to meet you where you are. You’ll be guided through foundational movements with options to: • Modify if something feels too challenging • Progress when you feel ready Always listen to your body and move at your own pace.

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram (@wellnessbyval_) and use the hashtag #postpartumcorechallenge or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

This program is best for moms who are at least 6–8 weeks postpartum and cleared for exercise. If you’re earlier in your recovery, this will be a great next step when your body is ready.