Postpartum Core and Pelvic Floor Fitness Program : Restore

12- WEEK PROGRAM

BUY NOW

Postpartum Core and Pelvic Floor Fitness Program : Restore

12- WEEK PROGRAM

BUY NOW

Postpartum: RESTORE

Feel like your core just isn’t the same since having kids? You’re not alone and you’re not broken. This 6-week program is designed to help you gently rebuild strength, stability, and confidence from the inside out. Whether you're newly postpartum or years down the track, we focus on reconnecting your breath, core, and pelvic floor in a way that’s simple, supportive, and totally doable at home.

Our breath is what connects our entire core: pelvic floor, diaphragm, deep abs, and back muscles. So by focusing on every core element, and your form, the exercises in this program can help restore and maintain a strong and functional core, able to handle the demands of a fully lived life.

This is a 6- week program that is broken down into 5 core & pelvic floor workouts per week.

This program is specifically designed for postpartum women to help strengthen the core and pelvic floor and heal diastasis recti. Each workout is only 15 mins long and can be done anytime during the day.

 

 

Core & Pelvic Floor - Restore. 6-Week-Programme

Why Choose the 'Retrain' Program?

  1. Step-by-Step Video Demonstrations: Feel confident knowing exactly how to move, with clear guidance for every exercise.

  2. Smart App Scheduling: Your weekly workouts are already mapped out, just open the app and go.

  3. Quick 15-Minute Sessions: Designed for real mum-life: short, effective, and easy to squeeze in.

  4. In-App Messaging Support: Need a tweak, question answered, or a little cheerleading? I’m just a message away.
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Calendar-Restore-core-and-floor Just for mums

Each workout is clearly laid out and scheduled for you on the app calendar

More about our core and pelvic floor program

This program is for every woman, but especially for you, mama.
Whether you're newly postpartum or still dealing with symptoms years later, this Core & Pelvic Floor program is designed to help you reconnect with your body and feel strong from the inside out.

Your pelvic floor is made up of 16 powerful muscles that play a crucial role in bladder control, core strength, posture, and even sexual function. It works hand-in-hand with your diaphragm to support your spine and manage pressure within your abdomen, so when things are out of sync, your body feels it.

Sound familiar?

  • Leaking when you sneeze, cough, or laugh

  • Not making it to the toilet in time

  • Unexpected wind when lifting or bending
    These are all signs your pelvic floor may need some love and that’s exactly what this program is here to offer.

You’ll learn how to rebuild function and flexibility, not just strength, because your pelvic floor needs to relax and engage to truly support you. With short, accessible workouts and expert guidance, you'll feel more connected, more in control, and more confident in your body.

Ready to feel like yourself again? Let’s get started.

 

What equipment do I need?

This program can be done at home or in the gym and no equipment is necessary.

  • Yoga Mat (optional)

Ready to take the next step toward an active, pain-free life during and after pregnancy? Click below to get started on your ‘Restore’ Program today!

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Just for Mums client Ramya performing exercises from the Core & Pelvic Floor Program

online-training-calendar-1 - just for mums

How does this work?

 

  • Once you buy the program you will receive an invitation email asking you to create a password/account on Trainerize (the app I use to deliver the program).

  • You will also receive a ‘Welcome email’ from me which contains a couple of forms- that you NEED to complete. Admin! You can do this in your own time.
  • Your fitness programme will automatically start on the day of purchase (Send me a DM from within the app if you’d like me to push this back to a later date).

  • Each day, just open your app and the day’s work will show up on the To-Do list.

  • Simply click each component and do the workout!
online-training-calendar-1 - just for mums

Frequently asked questions

How long after birth should I wait before starting Restore?

A great question, Restore is designed for early postpartum recovery, but it's always best to start only when cleared by your healthcare provider. Typically, many mums begin this 6-week program during the rehab and recovery phase, which is often around 6 weeks postpartum, focusing on rebuilding core and pelvic floor connection at a gentle pace. If you're unsure, I’m happy to help you assess whether now is the right time for this step.

What equipment do I need and what if I don’t have any at home?

You don’t need anything fancy. Restore is fully doable with no equipment required. Workouts are short, easy to follow, and rooted in body connection and breath. 

I still feel sore or fatigued—should I push through or pause?

Postpartum healing looks different for everyone, and feeling tired or tender is totally normal. Restore is built with listen-to-your-body flexibility in mind; if something doesn’t feel right, slow down, modify, or return when it feels more aligned with your energy. The focus is on consistency and kindness, not perfection.

More Postpartum Programs

Postpartum-Retrain 12 week fitness program

Postpartum: Retrain

Designed for mums 7 to 18 weeks postpartum, Retrain gently guides you back into movement with a focus on breathing, core, and pelvic floor connection. Through two progressive phases, you’ll rebuild strength and confidence with safe, at-home workouts that meet you where you’re at, whether you’re sleep-deprived, short on time, or just easing back in. With video guidance and in-app support, Retrain helps you feel grounded, strong, and reconnected to your body.

Learn more
Postpartum-Bulletproof. 12 week fitness program

Postpartum: Bulletproof

Perfect for mums 18 weeks postpartum and beyond, Bulletproof bridges the gap between recovery and full-strength training. This 12-week plan builds on your core and pelvic floor foundation with more dynamic strength, cardio, and HIIT workouts, all safe to do from home. With step-by-step video guidance and in-app support, you’ll feel stronger, more capable, and ready for whatever mum-life throws your way.

Learn more