The Core Restore Program - Postpartum Recovery Week 6-10

Confidently & safely recover postpartum one step at a time

What you'll learn

Learn core and pelvic floor anatomy to understand how pregnancy impacts deep core muscles and what’s needed for safe, effective recovery.

Reconnect with your deep core using breathwork and alignment to restore function and support your postpartum healing journey.

Strengthen your core with safe, foundational movements designed for postpartum recovery and everyday mama life.

Build lasting habits for core health, body confidence, and movement you can trust—on the mat and in your daily routine.

Requirements

You can start to watch the foundations and start gentle movement right after birth, yet we do highly recommend doctor clearance to start this or any workout program.

Description

Postpartum Core & Strength Recovery ProgramA science-backed, mama-centered approach to rebuilding your core after baby.Whether you're newly postpartum or years into motherhood, this program helps you reconnect to your deep core, restore pelvic floor function, and build total-body strength in a safe, supportive way. Designed by a pre/postnatal coach and mama of three, this on-demand course is flexible, efficient, and tailored for real-life recovery.What You’ll Gain:- A stronger, more functional deep core- Better pelvic floor awareness and control- Tools to improve or heal diastasis recti- Relief from back pain, leakage, or postural imbalance- Confidence in returning to workouts or daily movement- A deeper connection with your breath and bodyProgram Features:- 100% on-demand — watch anytime, anywhere- Expert-guided video sessions- Progress tracking & self-assessments- Downloadable resources & support- Lifetime access4-Week Program BreakdownEach week includes 2–3 video sessions (15–30 minutes each), focusing on safe progression, intentional breathwork, and gentle strength building. All movements are postpartum-friendly and easy to follow from home.Foundations (Pre-Week / Optional Intro)- Understand your core & pelvic floor anatomy- Learn about intra-abdominal pressure, diastasis recti, and postpartum body changes- Begin with breath training, posture reset**, and pelvic floor activation- Establish your body-mind connection before movement beginsWeek 1: Awareness, Breath & Core Activation- Gentle breath + core engagement drills- Foundational posture & alignment- Pelvic floor connection work- Releasing tension in hips and low back- Basic functional movement (e.g. bridges, heel slides)- Begin engaging and releasing the deep core during movementWeek 2: Core Integration & Early Strength- Build endurance in pelvic floor + TVA- Introduce movement transitions (rolling, lifting, squatting)- Add light resistance (optional bands or dumbbells)- Focus on combining breath and control with movement- Continue correcting movement patterns & improving balanceWeek 3: Stability, Strength & Daily Function- Progress to more dynamic and standing exercises- Challenge single-leg balance and core control- Add gentle low-impact, mama-safe cardio- Strengthen muscles used in motherhood (lifting, carrying, bending)- Reinforce pelvic floor support under loadWeek 4: Confidence, Connection & Progression- Practice integrated, full-body movement- Celebrate your strength gains- Learn techniques for lifting safely in daily life- Tips for returning to higher-intensity fitness- Continue your breath-focused, intentional strength journey

Overview

Section 1: Introduction

Lecture 1 Start Here for your Intro

Section 2: Foundations

Lecture 2 Core 101

Lecture 3 Pelvic Floor work

Lecture 4 Alignment tips

Lecture 5 Abs seperation / Diastasis Recti Self-test

Lecture 6 Umbrella Breathing Exercise

Lecture 7 Connection Breath Exercise

Lecture 8 Core Compression Breath Exercise

Lecture 9 90 / 90 Breathing Exercise

Section 3: Level 1 - Gentle early postpartum exercises

Lecture 10 #1 Gentle Deep Core

Lecture 11 #2 Deep Core

Lecture 12 #3 Deep Core Workout

Lecture 13 #4 Body Weight Workout

Lecture 14 #5 Workout with Ball

Lecture 15 #6 Workout with Ball

Lecture 16 #7 Body Weight Workout

Lecture 17 #8 Upper Body Band Workout

Lecture 18 #9 Cardio and Core

Lecture 19 #10 Ball Workout

Lecture 20 #11 Resistance Band Workout

Lecture 21 #12 Band Workout

Lecture 22 #13 Dumbbell Workout

Lecture 23 #14 Cardio & Booty

Section 4: Level 2 - progression of early postpartum exercises

Lecture 24 #15 Low impact Cardio Workout

Lecture 25 #16 Light Weight Workout

Lecture 26 #17 Ball Workout

Lecture 27 #18 Cardio & Core

Lecture 28 #19 Balance Cardio

Lecture 29 #20 Light Cardio Stretch

Lecture 30 #21 Dumbbell & Core

Section 5: Rest Day Resources

Lecture 31 Calm Mama Meditation

Lecture 32 Relaxing Mat Stretches

Lecture 33 Upper Body Stretches

Lecture 34 Full Body Stretches with Chair

This course I catered to newly postpartum mamas, yet the content is valuable to pregnant mamas in preparation of giving birth and starting the postpartum recovery phase and even seasoned mamas - it is never too late to restore your core function & strength and pelvic floor health.