Whether you are a seasoned gym bunny or have never worked out before, this 4-phase program is perfect for all moms with babies under 24 months old. You get to choose how long you stay in each phase, or follow our 3-days or 5-days per week calendar.
Postnatal Phase 1: We’ll start small, allowing your postpartum body time to recover, and your core to regain it's former shape. As the weeks pass by, we’ll add intensity and tone up.
LEVEL: ALL
LENGTH: 4-6 WEEKS
Before beginning our postnatal program, listen to these tips! Then, download the Postnatal Exercise Guidelines.
Did you know we have several programs laid out for you? We tell you what to do on what day. All you have to do is get your calendar and show up to each workout:)
Literally the foundation to all of our programs! And the foundation to your healthy core. Start here, then add layers of difficulty after mastering these 9 moves.
Many moms experience postpartum body changes. One of these is an incredibly common condition called diastasis recti, which affects up to 45% of women six months postpartum. Diastasis recti abdominis is the separation of your abdominal muscles; it commonly occurs during pregnancy to make room for ...
Compound moves work multiple muscle groups at one time. This express workout packs a punch while keeping your body in safe alignment as layers are added.
Equipment needed: one set of light weights.
This workout is part of our core progressions used in our Postnatal and Diastasis Recti programs, but it is invaluable progressions in teaching your core healthy movement patterns. Use inner core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core.
...
Use inner core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core.
PREREQUISITE: Core Foundation, Core Progression 1 workouts
This express workouts isolates the upper and lower body into separate moves. This helps you build a solid foundation. You will find some unique moves that incorporate your core in a safe manner.
Equipment needed: one light set of weights and a resistance loop.
During pregnancy and afterwards our bodies universally have tight, shortened areas creating muscle imbalances. Stretch them out with this pre/postnatal stretch! If you are in your 3rd trimester of pregnancy, I recommend using our pregnancy core and stretch! No equipment needed.
We know you are short on time! This isolation workout focuses on one muscle group at a time. Ease into exercise with 8 minutes of lower body isolations, followed by 8 minutes of upper body isolations. This workout comes from our Postnatal program.
Equipment needed: one light to medium set of wei...
Just as the name suggests, we work your entire body within this gentle HIIT workout, then we stretch - it - out. Don't let the word gentle trick you into thinking this is an easy workout, it's simply easy on the joints.
Equipment needed: one light set of weights.
We know you are short on time! This express full body workout packs in a punch to challenge your arms and legs, while boosting endorphins.
Equipment needed: one light or medium set of weights.
We know you are short on time! This express full body workout packs in a punch to challenge your arms and legs, while boosting endorphins.
Equipment needed: one light or medium set of weights.
This not-so-basic but basic HIIT workout is the perfect sweat sesh! In 13 minutes you will tone the full body and rev the metabolism to keep the benefits coming post-workout. No equipment needed!
Planks are a more advanced exercise. When should you add them to your workout routine?
PT’s specialize in the musculoskeletal system and how it has to ALL work together for efficient and pain free motion. Our bodies are REALLY good at compensating, and it is so helpful to have someone who is skilled in finding those compensations, correcting them and showing you how to keep them fr...
Your core/trunk is a transfer station for everything that goes on in the body. Running dramatically increases the amount of force through the core, pelvic floor and legs. Starting running too soon can wreak havoc on your pelvic floor (PF). Its primary job is to keep that baby in and then
afterwar...
We spend more time standing and sitting than we do working out! Get the most out of the other 12.5 hours a day with 2 standing exercises and 2 bedtime exercises.
We are getting to the core of the matter...pun intended:) This is one of our base workouts, where corrective exercise meets traditional to create a healthy core. This workout is part of almost every program we have - it's so important!
We exercise 20-45 minutes per day. But we stand or sit 12-16 HOURS per day. Your default posture in sitting and standing is one of the biggest components to your core health!
