Regain your strength and confidence after baby with this step-by-step program designed to safely rebuild your pelvic floor and core. Created by me, a Pelvic Floor Physical Therapist, it combines carefully guided exercises with in-depth education to empower you every step of the way. The program begins with gentle mobility and breathing work, progressing gradually to a full-body strengthening routine that helps you return to the activities you love. It’s designed for moms recovering from both vaginal and C-section deliveries and is typically safe to start as early as 2-4 weeks postpartum for women with uncomplicated pregnancies and deliveries. It’s also beneficial even months or years later if you’re still experiencing issues. Plus, you’ll have access to 1:1 in-app messaging with me for personalized guidance and support throughout the program. I’ll provide the education you need to understand when it’s safe to begin, how to listen to your body, and how to move safely and effectively. Perfect for moms who want expert guidance, regain strength, and embrace motherhood with confidence and knowledge.
Strong to the Core: postpartum
Postpartum Strengthening Program
You want to rebuild core and pelvic floor strength safely after having a baby.
You’re looking for a structured, gradual program created by a Doctor of Physical Therapy.
You want guidance on progressing from gentle postpartum movements to more advanced exercises.
You’re recovering from either a vaginal or C-section delivery and want a tailored approach.
You need a flexible, at-home program that fits into a busy mom’s lifestyle.
This if for you if...
Covering essential topics, including pelvic floor anatomy, diaphragmatic breathing techniques, proper breathing during workouts, and exercise modifications. Additionally, gain specific insights on C-section recovery, including information about the procedure, breathing, and scar mobility.
Educational Videos
14
Most women can begin these gentle movements around 2-4 weeks postpartum, provided there were no complications during pregnancy or delivery. I’ll guide you every step of the way to ensure you know when it’s safe to start.
Weeks Postpartum
2-4
Enjoy 45 fully programmed workouts for both the vaginal and C-section tracks, each with video demonstrations and step-by-step instructions. Every workout is created by a pelvic floor physical therapist for safe, effective recovery.
Programmed Workouts
45
Two tailored tracks for vaginal and C-section recoveries. While both tracks are similar, the C-section track includes specific scar mobilization techniques and movements to support optimal healing after surgery.
Tracks for Vaginal and C-section Deliveries
Workouts start at just 10 minutes and gradually build to 30 minutes as you progress through the program, helping you strengthen safely and effectively.
Minute Workouts
Structured into 12 progressive levels, allowing you to move at your own pace. Whether you complete it in 12 weeks or take longer, the program will always be there when you’re ready.
Weeks of Gentle Strengthening Workouts
what you can expect
In the introduction, we'll dive into what you can expect from the program, including an overview of the course layout and how to get the most out of each session. I'll share a bit about my background as a Doctor of Physical Therapy, go over the equipment you'll need, guide you on choosing appropriate resistance levels, and teach you how to modify exercises safely. We'll also focus on the importance of listening to your body as you progress through your postpartum journey.
Module 1: Introduction
In Module 2, we'll explore the essentials of pelvic floor anatomy and the impact of breathing on pelvic floor function. You'll learn how to properly perform diaphragmatic breathing, understand what coning and doming are (and if they’re a concern), and identify key red flag symptoms to watch for. We’ll also cover how to safely get up and lay down to minimize strain on your core and lower back, as well as breathing techniques you can incorporate into your fitness routine for optimal support and strength.
Module 2: Educational Content
In Modules 4 & 5, you’ll choose between a tailored movement plan for either vaginal or C-section delivery. From there, you'll progress through 12 levels of targeted strengthening exercises, designed to gradually rebuild your core, pelvic floor, and overall strength—helping you return to the activities you love with confidence.
Modules 4 & 5: Vaginal or C-section Delivery Movement Plans
What We'll Cover
Frequently Asked Questions
You can begin the program when your body feels ready to move beyond light walks and daily activities. Many women feel ready around 2-4 weeks postpartum, depending on their delivery and any complications. However, every recovery is unique, so it's important to listen to your body and start when you feel comfortable.
To get the most out of the program, you'll need a light, medium, and heavy set of dumbbells, along with a mini loop band and a long loop band. While a foam roller, yoga mat, kettlebell, box, and bench can be helpful, they’re not necessary to complete the program.
Yes! This program is designed for you to complete comfortably at home with minimal equipment. If you prefer a gym setting, you can absolutely follow the program there as well!
Workouts start at 10 minutes and gradually increase to 30 minutes as you progress through the levels. We keep them manageable to fit into your busy life, making it easier to stay consistent and see results!
Both! There are separate tracks for vaginal and C-section recoveries. While the workouts are similar, the C-section track includes specific mobility exercises and scar mobilization techniques to support your recovery.
No worries! The program has no strict timeline for completion. Ideally, you’d complete the first 4 levels with 3 workouts per week, and the remaining levels with 4 workouts per week, making it a 12-week program. However, you can go at your own pace and adjust as needed—take the time you need to make it work for you!
It’s never too late to rebuild after birth! Many women benefit from this program even years after having a baby. If you’re still dealing with issues related to pregnancy or delivery, this program is a great fit. For those more than 3 months postpartum, I recommend starting at level 4, as the first three levels might feel slow if you’re not recently postpartum. However, if you’ve already completed postpartum rehab and don’t have any lingering concerns, a general strengthening program may be a better fit for your needs.
Download my Free First Postpartum Workout
