Postpartum Workout Program

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.

You have 1-year access to the program, so plenty of time to complete it – even if you want to pause or restart at any point!