Welcome! This series of progressive workouts will support you to heal and build strength from the inside out. This is your 1st step into being stronger than ever before - it will feel different but different can help you grow into a stronger, fitter, more knowledgeable version of yourself!

Learn how breathing and mind-muscle connection are the key things to focus on in supporting your core and pelvic floor post birth and why we will use these in our workouts to help you feel stronger than ever before!

What is Diastasis and how do I know if I have it and how to check it? So many people worry about a diastasis from pregnancy and the truth is everyone will have some - I show you how to check it and show you what a functioning / non-functioning diastasis is and when to seek further help.

This gentle set of movements can be done before your 6 - 8 weeks doctors check or whenever you feel ready. You can progress after doing the workout at least 3 times, once you’ve had your 6-8 weeks doctors check and when you can feel your core and pelvic floor engage together through the movements.

In our second workout we are adding more unilateral challenges in our core and functional sections of the workout. I would recommend doing these at least 3 times. Once you feel your can achieve these moves without any pulling and you can feel your core and pelvic floor engage when you lift your leg you are good to progress to workout 3.

Next up we are adding more unilateral and diagonal challenges and extension through your core and pelvic floor area. I would recommend if you had some diastasis to check on your progress here. And keep an eye on the midline of your core to ensure you can safely lower legs in a bent position in a deadbug without any pressure through your midline.

In this next set of exercises you will start to feel more strength and work towards which will feel like some familiar movements. We will be adding rotation through your core canister, using those glutes and some more functional movements to challenge and build strength in your pelvic floor and core.

Adding in isometrics and progressing towards a plank. You are able to perform side plank on your feet and dead bugs feel strong through core and pelvis feels stable.

Reverse Lunges and Single Leg Romanian Deadlifts feel comfortable and strong. These are your final rehab exercises before returning to stronger exercises. You are good to progress - read our PDF for how to progress both your core and overall strength.