This 8-week program is designed to help you rebuild your core from the inside out after birth, and heal from things like diastasis recti and/or a cesarean birth. It’s safe and effective to begin as soon as you feel comfortable following delivery, or several years later. It consists of a 5 – 8 minute core “exercise” routine that progresses each day, movement and postural adjustments, and education to expedite your recovery and help you create sustainable changes that last. Get program details below.
Daily Core Routine, 5 - 8 Minutes
Each day, you’ll receive a 5 – 8 minute core exercise routine via our easy-to-use digital app. These “exercises” are not like the traditional core exercises you might be used to. They are designed to target your deepest core muscles to help you rebuild your core from the inside out. The routines gradually progress each day to help you heal and develop core strength that lasts. For faster results, try to perform this routine 2x per day.
Movement Adjustments, Expedite Your Healing
Did you know that how you move throughout your day has a significant impact on the pace of your recovery? At the beginning of your program, you’ll learn simple movement habit adjustments that will help you protect your core to expedite your recovery and help you maximize the results from your core exercise routines.
Tips & Education, Designed to Empower
Throughout the program, you’ll receive easy-to-understand education to support your recovery and empower you with the knowledge you need to move your body with confidence. We’ll explain the “why” behind the movements you’re doing, provide guidance on what to avoid at various stages, and teach you how to activate your core when exercising to maximize the effectiveness of every move you do. We hope that this program influences the way you move – in your workouts & daily life – from here on out.
Private Group, With Direct Support from Us
In addition to receiving weekly tips & resources from us to support your recovery, you’ll also receive lifetime access to our private Facebook community for participants in our self-guided training programs. In this group, you can communicate directly with the PROnatal leadership team and a network of supportive peers. It’s a wonderful forum to ask questions, provide feedback, and get guidance when you need it.
I started the Core Recovery Program after giving birth to my daughter via an emergency C-section and it exceeded my expectations. I learned there is incredible healing power in breathing, and the exercise progressions fit with what my body could do. It felt like a natural flow. I was able to reconnect with my core and pelvic floor, my posture and alignment improved, and now I feel stronger and more confident moving around in my body while doing the various things needed to care for a growing infant. I cannot recommend this program enough!
Mary A, first-time mom to 4 month old
Although this program took less than 10 minutes a day, it changed the way I move ALL DAY long. My core strength and stability definitely improved, and I’m so much more away of how to protect my core during everyday movements.
Brigid, mom of newborn
The Core Recovery program exceeded my expectations. It helped me improve my posture and core strength in a way that was very appropriate for postpartum healing. The exercises are unlike anything I’ve seen in other programs and I can tell my core is so much stronger! I also know how to activate my core properly now, which I realized I had been doing wrong my whole life. If we have another kid, I am definitely doing this program again!
Ashley H, First-Time Mom
As a first-time mom, with moderate DR and a long history of being on active, I was so happy to find a program that I trusted and could just follow along with (vs. having to search around for core exercises). I noticed strength gains in my pelvic floor and abdominal muscles. I just wish I would have learned these breathing techniques a long time ago!