What do the movement sessions looks like?

In the first section, Core Recovery, each follow-along movement session (level) starts with a 7 minute mobility flow to open up your hips, spine, and chest, followed by 10 minutes of core work. As the levels progress, you'll be using resistance bands and weights to deepen your core connection. 

In the second section, Full Body Strength, all workouts are 10 minutes and focus on either your core, upper body or lower body.  You'll be using resistance bands and heavier weights in this section.

Workouts in both sections are divided into levels designed to be explored several times for 1-2+ weeks in order to master the movements and build the necessary strength to move on to the next level.

What is the weekly time commitment?

It's recommended that you spend 1 hour each week working through the movement sessions.

There are also educational videos ranging from 3-10 minutes about postpartum healing and recovery that can be easily viewed while nursing/feeding or snuggling with your little one.

How long should this course take to complete?

Everyone's postpartum recovery is different but most people will find 4-6 months to be a supportive timeline to build strength and master all the movements in the course.

How soon can I start?

As soon as you have been cleared for exercise by your birthing provider. For most, this will usually occur around 6-8 weeks postpartum.

What equipment will I need?

✔    one small ball (around 7 inch diameter)

✔    one yoga block

✔    one long resistance band (light to medium tension)

✔    a set of loop resistance bands

✔    one pair of light dumbbells (3-5 lbs.)

✔    one pair of medium dumbbells (10-15 lbs.)

Note these items are not included with the course and must be acquired separately.

Can I access the course on my phone or tablet?

Yes! Look for a link to download the Thinkific app in your welcome email after you purchase the course.

What if I'm currently experiencing pelvic floor symptoms (ex. pelvic pain, leaking, heaviness with activities, etc.) and/or have Diastasis Recti (DR)?

You can still do this course! The exercises I've included are ones I use with my patients to help address pelvic floor symptoms and rebuild abdominal strength to support DR recovery. The pelvic floor works with the muscles of the back, abdomen, hips and diaphragm. They ALL need strength and coordination training postpartum to relearn how to work together as a team. This is why "just doing kegels" doesn't work –  a full body approach is needed.

If your DR and/or pelvic floor symptoms don't improve as you go through this course, don't give up! Seek out 1-on-1 care with a pelvic floor physical therapist in your area to identify what additional, individualized support is needed to resolve your symptoms. If you are in the Santa Barbara area check out Pieton Physical Therapy.