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Postpartum Program Details

Recover, build strength, and get back to doing what you love. Start any time after receiving clearance to exercise — even years later. Discover everything this 16-week program includes.

Unlike other workouts you may find online or on-demand, you will receive a complete training program (delivered on the ProNatal Fitness app) that will progress you through the ProNatal Fitness postpartum training stages to help you recover, rebuild, and get back to doing what you love (and more).

For the first 8 weeks of your program, you’ll receive a daily (5 – 8 minute) core recovery routine PLUS 3 total body workouts per week. On days where you have a workout scheduled, your core recovery routine will be included as part of that workout.

After the first 8 weeks, your core recovery work will be complete and you will just have the 3 total body workouts per week.

You can start this program any time after receiving clearance from your medical provider to resume exercise — even years later. It’s never too late to start.

The first 8 weeks of your program includes a daily (5-8 minute) core exercise routine. 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. Your routine changes each day to help progress and grow stronger.

On days when you have a workout scheduled, your core recovery routine will be included as part of the workout.

You will receive 3 total body workouts per week that can be done in 30 – 45 minutes (or less). The easy-to-use app allows you to plan and log your workouts to help you stay on track.

The workouts are set up like a personal training session. Each exercise shows you a video demonstration (like this) and gives you suggested reps and intensity level to work at. Log your workouts when you’re done, and the app keeps track of your progress.

All workouts utilize these simple resistance bands (or something similar), a door anchor, and the occasional household item. If you are working on a hard surface, you may want a mat or towel as well. These items are not included with your program purchase.

While your workouts are delivered on the app, you will also receive additional education & resources throughout your program length via email — including nutrition. We’ve partnered with Pre/Postnatal Registered Dietitian Madison Milmeister, MS, RD to provide the following nutrition guidance:

  • Nutrients and food sources to support healing
  • Guidance on safe and effective weight loss
  • Nutritional approaches to optimize breast milk
  • Tips to reduce postpartum constipation and bloating

Throughout your program, you’ll receive easy-to-understand education, tips, and resources to support your recovery and empower you with the knowledge you need to confidently exercise on your own.

Your program includes lifetime access to our private Facebook community. In this group, you can get support directly from the ProNatal Fitness team, and fellow members, any time you need it.

Your program purchase comes with lifetime access. That means you can start, pause, and restart your program at any time — or perhaps recover from a future birth as well!

We want you to be satisfied with your purchase. Therefore, we offer a 14-day money-back guarantee. If you are not satisfied, just email us at info@pronatalfitness.com within 14 days of your purchase to receive a full refund.

I just completed the Postpartum Training Program and am happy to report, I lost inches, gained a lot of tone, improved my posture, and feel so much stronger! I loved having a structured program to follow and being able to schedule and move my workouts around. I found the program benefitted me throughout my day as I became more aware of my breathing and moving in better alignment. I noticed that, as I progressed through the program, I needed to increase my weights which made me feel stronger and more powerful. Overall, it definitely exceeded my expectations!

Emily T, mom of 1-year old

This program was EXACTLY what I needed to recover and regain my fitness postpartum. The bite-sized daily core recovery routines and weekly emails helped me heal my diastasis recti. As a former personal trainer, I was impressed with the thoughtful, progressive design of the strength training workouts. Best of all, the workouts were short enough to squeeze into a packed day of mothering, and I always felt like I moved my entire body in a variety of ways, which was so appreciated after spending so much time in similar positions (nursing!) all day. I highly recommend this program to any new mom - whether or not you were an avid exerciser before baby!

Jamie W, first-time mom to 6 month old

I purchased the postpartum training program after I had my daughter, and I’ve never felt stronger! I really appreciate the methodical approach to the training – how it takes you through a full recovery program, then helps you build strength and get back to higher intensity work. In a world that focuses so much on “bouncing back,” I have loved how this program has helped me become the strongest, healthiest version of myself.”

Erica B, first-time mom

Get Started

Your program includes lifetime access and a 14-day money-back guarantee.

Postpartum Training Program
  • 16-Week Training Program
  • 3 Total Body Workouts per Week
  • Core Recovery Program
  • Nutrition Guidance
  • Weekly Tips & Education
  • Private Facebook Support Group

Have questions? Reach out to us at info@pronatalfitness.com

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