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The Core Restore Program - Postpartum Recovery week 6-10

Name: The Core Restore Program - Postpartum Recovery week 6-10
Rating: 3.8 (2 reviews)

Confidently & safely recover postpartum one step at a time

Created byMaike Mancuso

Last updated 5/2025

English

What you'll learn

Learn core and pelvic floor anatomy to understand how pregnancy impacts deep core muscles and what’s needed for safe, effective recovery.
Reconnect with your deep core using breathwork and alignment to restore function and support your postpartum healing journey.
Strengthen your core with safe, foundational movements designed for postpartum recovery and everyday mama life.
Build lasting habits for core health, body confidence, and movement you can trust—on the mat and in your daily routine.

Course content

5 sections • 34 lectures • 6h 14m total length

Start Here for your Intro10:51
Start here:
The foundations outline the importance of a postpartum recovery focused on your body and needs.
- postpartum recovery
- what to look out for in your body (warning signs)
- how to approach training
- health tips for your recovery
and more.

Core 1017:38
This could be a weekend workshop! The core is incredible and there is a lot involved in it's function. This video breaks down the workings of the core in short and will help you understand the basics to maneuver better through this program.
Pelvic Floor work10:36
The pelvic floor is an active part of our core system. We will talk about how to engage and release it. We want to be able to do both. Often the first step is to simple create awareness for our pelvic floor.
Alignment tips9:26
How you position yourself in space and how you stack your joints is what we call alignment. During pregnancy and postpartum it helps to revisit a few pointers since the transition through pregnancy, the shift in weight and center of mass can cause misalignment. Proper alignment is important to engage the core properly and support your body during pregnancy and postpartum.
Abs seperation / Diastasis Recti Self-test6:13
Learn more about DR (Diastasis Recti) and try the simple self-test. The self test does not replace any medical check up. Please se you OBGYN or Pelvic Floor Therapist for a diagnosis. This is simply a way to check in with your body and perhaps understand your core function better.
Umbrella Breathing Exercise8:21
Step one in connection and engaging the deep core muscles is the Umbrella Breath.
Connection Breath Exercise6:10
Step two: Connection Breath. Engage the diaphragm and the pelvic floor muscles in connection with each other.
Core Compression Breath Exercise6:08
Step three: put it all together and fire up your deep core.
90 / 90 Breathing Exercise2:47
Learn the 90/90 breath

#1 Gentle Deep Core9:58
Start moving slowly and feel into your body. Take the Core Compression into motion and notice if you can fire up your core in different positions and during movement. Stay with these simple and short movement videos, until you feel like you can feel your core engaging during simple transitions.

You may repeat these movements up to three times, if you feel up for a longer session.
#2 Deep Core5:15
Engage your deep core in pelvic floor in motion.
#3 Deep Core Workout7:51
#4 Body Weight Workout13:01
#5 Workout with Ball9:25
#6 Workout with Ball10:26
#7 Body Weight Workout15:25
#8 Upper Body Band Workout11:51
#9 Cardio and Core12:49
#10 Ball Workout12:12
#11 Resistance Band Workout8:08
#12 Band Workout18:00
#13 Dumbbell Workout14:15
#14 Cardio & Booty9:59

Calm Mama Meditation7:04
Relax with this short guided meditation. Motherhood can be a doozy. Make sure your take time for yourself to simply relax and breath.
Relaxing Mat Stretches13:43
For all of those days when you just want to relax your body, need a stretch to release tension and stiffness, join me for a simple follow along stretch on the mat.
Upper Body Stretches14:42
Loosen up your upper body, shoulders, neck and chest and upper back with these deep and relaxing stretches.
Full Body Stretches with Chair17:36
The full body supported stretches will help you release tension and mobilize your body top to bottom.

Requirements

You can start to watch the foundations and start gentle movement right after birth, yet we do highly recommend doctor clearance to start this or any workout program.

Description

Postpartum Core & Strength Recovery Program

A science-backed, mama-centered approach to rebuilding your core after baby.

Whether you're newly postpartum or years into motherhood, this program helps you reconnect to your deep core, restore pelvic floor function, and build total-body strength in a safe, supportive way. Designed by a pre/postnatal coach and mama of three, this on-demand course is flexible, efficient, and tailored for real-life recovery.

What You’ll Gain:

- A stronger, more functional deep core

- Better pelvic floor awareness and control

- Tools to improve or heal diastasis recti

- Relief from back pain, leakage, or postural imbalance

- Confidence in returning to workouts or daily movement

- A deeper connection with your breath and body

Program Features:

- 100% on-demand — watch anytime, anywhere

- Expert-guided video sessions

- Progress tracking & self-assessments

- Downloadable resources & support

- Lifetime access

4-Week Program Breakdown

Each week includes 2–3 video sessions (15–30 minutes each), focusing on safe progression, intentional breathwork, and gentle strength building. All movements are postpartum-friendly and easy to follow from home.

Foundations (Pre-Week / Optional Intro)

- Understand your core & pelvic floor anatomy

- Learn about intra-abdominal pressure, diastasis recti, and postpartum body changes

- Begin with breath training, posture reset**, and pelvic floor activation

- Establish your body-mind connection before movement begins

Week 1: Awareness, Breath & Core Activation

- Gentle breath + core engagement drills

- Foundational posture & alignment

- Pelvic floor connection work

- Releasing tension in hips and low back

- Basic functional movement (e.g. bridges, heel slides)

- Begin engaging and releasing the deep core during movement

Week 2: Core Integration & Early Strength

- Build endurance in pelvic floor + TVA

- Introduce movement transitions (rolling, lifting, squatting)

- Add light resistance (optional bands or dumbbells)

- Focus on combining breath and control with movement

- Continue correcting movement patterns & improving balance

Week 3: Stability, Strength & Daily Function

- Progress to more dynamic and standing exercises

- Challenge single-leg balance and core control

- Add gentle low-impact, mama-safe cardio

- Strengthen muscles used in motherhood (lifting, carrying, bending)

- Reinforce pelvic floor support under load

Week 4: Confidence, Connection & Progression

- Practice integrated, full-body movement

- Celebrate your strength gains

- Learn techniques for lifting safely in daily life

- Tips for returning to higher-intensity fitness

- Continue your breath-focused, intentional strength journey

Who this course is for:

This course I catered to newly postpartum mamas, yet the content is valuable to pregnant mamas in preparation of giving birth and starting the postpartum recovery phase and even seasoned mamas - it is never too late to restore your core function & strength and pelvic floor health.

The Core Restore Program - Postpartum Recovery week 6-10

What you'll learn

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Course content

Introduction1 lecture • 11min

Foundations8 lectures • 57min

Level 1 - Gentle early postpartum exercises14 lectures • 2hr 39min

Level 2 - progression of early postpartum exercises7 lectures • 1hr 35min

Rest Day Resources4 lectures • 53min

Requirements

Description

Who this course is for: