The Core Restore Program - Postpartum Recovery Week 6-10
Published 5/2025
MP4 | Video: h264, 1920x1080 | Audio: AAC, 44.1 KHz
Language: English | Size: 6.33 GB | Duration: 6h 15m
Published 5/2025
MP4 | Video: h264, 1920x1080 | Audio: AAC, 44.1 KHz
Language: English | Size: 6.33 GB | Duration: 6h 15m
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.