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Postpartum Program Details

This 16-week program utilizes our Postpartum Performance Training Approach to help you recover from childbirth, rebuild your core, and get back to doing everything you love (and perhaps more).  You can begin any time after you receive exercise clearance from your doctor post-birth — even years later. Discover everything it includes below.

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Structured Training, Workouts Build Upon Each Other

Your workouts systematically progress you through our Postpartum Performance Training Framework. Begin by rebuilding your core in a systematic fashion, improving your alignment, and mastering proper movement mechanics (key to expediting your recovery). Then progress onto building strength — especially your core strength — to prepare your body for higher intensities (and life with a 25 – 30lb toddler). Finally, learn how to introduce impact and high intensity work in a very safe and effective way that preserves the progress you’ve made.

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Weekly Workouts, Via Digital App

Our total body, strength-focused workouts are designed to be done 3 days per week and take 30-40 min or less. The easy-to-use digital app guides you through your workouts step-by-step with video demonstrations of each movement (like this). Log your workouts when you’re done, and the app keeps track of your progress.

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Core Recovery, First 8 Weeks

In addition to your weekly workouts, the first 8 weeks of your program will also include a daily 5 – 8 minute Core Recovery Routine. The exercises in this routine will not feel like your traditional core exercises. They are designed to target your deepest core muscles to rebuild your core from the inside out. This Core Recovery program will help you heal from diastasis recti (the abdominal separation that occurs during the later stages of pregnancy), restore strength to your pelvic floor, heal from a C-section birth if applicable, and build a truly strong and functional core — perhaps even stronger that it was prior to pregnancy. After 8 weeks, you will have completed the Core Recovery Program and will no longer have these daily exercises.

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Weekly Education, Designed to Empower

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 — knowing exactly what’s best for your body. We’ll explain the “why” behind the movements you’re doing, provide guidance on what to avoid, teach you the keys to healing diastasis recti and building a strong core, and share weekly tips and resources to support your recovery. Many of the principles you learn in this program can have a lifetime impact.

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Nutrition Guidance, Maximize Your Postpartum Diet

As part of the weekly bonus education, you receive nutrition tips from Registered Dietitian and PROnatal Advisory Board Member Madison Milmeister, MS, RD — including nutrients and food sources to support healing, guidance on safe and effective weight loss, nutritional approaches to optimize breast milk, and tips to reduce postpartum constipation and bloating. Madison is also a member of our private Facebook community (below) and is there to answer any additional questions you have about nutrition.

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Private Support Group, With Lifetime Access

All programs include complimentary 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, our expert advisors, 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 motherhood journey!

Minimal Equipment Needed

Our workouts utilize these resistance bands and door anchor. Other than that, we’ll use traditional household objects (and depending on your floor, you may want a mat or towel). If you will be doing these workouts at your gym, you can substitute weights for some exercises if you wish. You will still need the resistance bands for some exercises, but you will not need the door anchor.

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Still have questions? Visit our Self-Guided Program FAQs.