This easy-to-follow 16-week program will help you heal your core, build strength, and get back to doing what you love (and perhaps more). All workouts utilize these simple resistance bands and door anchor (and the occasional household object). Discover everything the program includes below.
For the first 8 weeks of your program, you will receive a 5 – 8 minute daily core exercise routine (in addition to the total body workouts described below) via our easy-to-use digital app. 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. The routines gradually progress each day to help you heal and develop core strength that lasts.
Our strength-focused total body workouts are designed to be done 3 days per week and take 30-40 min (or less). The easy-to-use app allows you to plan and log your workouts to help you stay on track. The workouts are setup like a personal training session (not like a follow-along class). 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.
Your workouts systematically progress you through our proprietary postpartum training stages. Begin by establishing a solid foundation of core strength and movement mechanics, then progress to building strength in a safe and effective way. Finally, learn how to introduce impact and high intensity work in a very safe and effective way that preserves the progress you’ve made.
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 at various stages, and teach you how to activate your core when exercising to maximize the effectiveness of every move you do. We hope that this program influences the way you move – in your workouts & daily life – from here on out.
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.
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 and a network of supportive peers. It’s a wonderful forum to ask questions, provide feedback, and get guidance when you need it.