This 16-Week Program Will Help You:
✓ Heal diastasis recti & rebuild your core
✓ Restore strength to your pelvic floor
✓ Improve your posture to expedite recovery
✓ Safely strengthen your entire body
✓ Reduce pains & move with greater ease
✓ Prepare your body for higher-intensity work
✓ Get evidence-based nutrition guidance
Lifetime Access
Money-Back Guarantee
MORE THAN JUST "WORKOUTS"
Your Postpartum Workout Program gives you more than just “workouts.” You get an entire training program to help you establish a foundation, build strength, and get back to the activities you love (and perhaps more).
You will only need these resistance bands (or something similar), a door anchor, and the occasional household object for this 16-week workout program.
“After completing this program, I am happy to report, I lost inches, gained a lot of tone, improved my posture, and feel SO much stronger! “
Emily T, mom to 1-year old
Get Back to the Activities You Love
The easy-to-follow app will guide you through a structured training program — with three total body workouts per week — to help you establish a foundation, build strength, and get back to the activities you love (and perhaps more).
Your 16-Week Program Includes:
✓ Easy-to-Use App with Lifetime Access
✓ Structured, progressive training program
✓ Three Total Body Workouts per Week
✓ Core Recovery Program included
✓ Nutrition Guidance from Registered Dietitian
✓ Tips & Education to Expedite Recovery
✓ Support via Private Facebook Group
“I have loved how this program has helped me become the strongest, healthiest version of myself!”
Erica B, first-time mom
Frequently Asked Questions
Unlike other workouts you may find online, you will receive a complete training program where your workouts build on one another to safely & effectively progress you through recovery work, building strength, and getting back to higher intensity work (or life with a heavier toddler!).
Yes! This program includes the 8-week core recovery program PLUS three total body workouts per week. So, for the first 8 weeks of your program, you’ll receive a daily (5 – 8 minute) core “exercise” routine to help you rebuild your core from the inside out. On the days that you have a workout scheduled, your core recovery routine will be included in that as the first portion of your workout.
After the first 8 weeks of the program, you will have completed your core recovery work, and you will no longer have the daily core routines. Your workouts will focus on increasing your core strength from the solid foundation that you built during the first 8 weeks of the program.
Your workouts are self-guided (vs. a follow-along class). The app will guide you through your workout — showing you a video demo of each exercise and how many reps to do. All workouts can be done in 30 – 45 minutes (or less). Log your workout when you’re done, and the app keeps track of your progress.
Workouts are strength-focused, as this is the most important thing to focus on to recover from the stresses of pregnancy and birth, and prepare your body for the very physical demands of life with young children (the average 2-year-old is 25 – 30 lbs!). However, all programs include cardio conditioning as well via interval training. This comes in the second half of the program – after you have completed core recovery work and established a solid foundation.
The only equipment you’ll need are 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 in your program purchase.
Yes. At the beginning of your program, you’ll receive guidance on how to find the right intensity to work at for your body and how to dial up or down any of the movements so that you’re working at the intensity that’s right for you.
You’ll also receive a Pelvic Pain Modifications Guide, which offers guidance on how to modify your workouts if you happen to be dealing with any type of pelvic girdle pain (SI Joint Pain, SPD, etc.), which can be common during and after pregnancy.
We partnered with Registered Dietitian, and ProNatal Advisory Board Member, Madison Milmeister, to create the following resources for this program. You will find these guides in the “resources” section of your app, and will also receive them via email.
- Postpartum Nutrition & Weight Loss Guidance: Includes foods & nutrients that support healing and guidance on safe and effective weight loss during the postpartum period (including considerations if you are breastfeeding).
- Nutritional Approaches to Optimize Breastmilk: Helps you understand your milk supply, provides practical evidence-based strategies for increasing it, and focuses primarily on improving the quality of the milk you produce.
- Tips to Reduce Postpartum Belly Bloat: Understand why bloating is common during the postpartum period, learn how to distinguish bloat from belly fat, and get 10 evidence-based strategies to help you reduce bloat.
Absolutely. All our programs come with a 14-day money-back guarantee. If you are not satisfied for any reason, just email us at info@pronatalfitness.com within 14 days of your purchase to receive a full refund.
For life! All programs are one-time purchases with lifetime access. Start, stop, or restart them whenever you want — or use them for a future pregnancy.😊
Get Started
Select the postpartum workout program that’s right for you. You will only need these resistance bands (or something similar), a door anchor, and the occasional household object.
Try Risk-Free for 14 Days
- 16-Week Training Program
- Easy-to-Use App (Lifetime Access)
- Three Total Body Workouts per Week
- Complete Core Recovery Program
- Safe & Effective Strength & Cardio
- Nutrition Guidance
- Weekly Tips to Expedite Recovery
- Private Facebook Support Group