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 postural work, daily core exercises, and important education to help you create sustainable changes that last. Get program details below.
Understanding Your Core, Checking for Issues
Begin by learning about your core and what happens during pregnancy, especially as it relates to Diastasis Recti (abdominal separation) and Pelvic Floor Dysfunction. We’ll discuss these two conditions — breaking down the facts and dispelling the myths — and teach you how to how to perform a proper self-assessment so you have a clear picture of your starting point.
Daily Core Exercises, Strengthen Your Deep Core
Each day, you receive a 5-8 minute core exercise routine via our easy-to-use digital app. For faster results, try to perform this routine 2x per day if and when you can. The exercises in this routine are not the traditional core exercises you might be used to. They are designed to target your deepest core muscles to rebuild your core from the inside out. The routines gradually increase in difficulty as the program progresses. You will also learn how to properly activate your core muscles during movement to maximize the benefit of each movement you do — helping you develop core strength that lasts.
Movement Adjustments, Expedite Your Healing
The “exercise” component of this program is at most 10-15 minutes per day. How you move during the other 16 waking hours of the day (or 22 if you’re a new parent) can make a BIG difference in your recovery. We’ll show you how to make simple adjustments to the way you perform your daily activities to expedite your healing and set the foundation for a lifetime of better movement.
Private Support Group, With Lifetime Access
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, share stories, get advice, and build that ever-important support network to help you through every stage of your journey!
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 Expecting 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, upper abs, and obliques. I just wish I would have learned these breathing techniques a long time ago!