No matter how you birthed your baby, your body experienced major physical, hormonal, and physiological changes. It’s important to take the time to reconnect to your core and pelvic floor and strategically rebuild your strength so you can feel like yourself again.
And let’s face it, taking care of a growing baby is physically demanding. Knowing that you are capable of all that parenting requires is priceless.
Receive guidance on how to safely incorporate exercise postpartum in a way that is attainable. Achieve your fitness goals while being mindful of your pelvic and core health.
12 week program designed by a Doctor of Physical Therapy
Minimal equipment required
Manageable to fit into your busy day
Video demos of each exercise
Intro videos and handouts on movement strategy
You’ll have access to the entire program so you can move at your own pace
What you'll learn
Establish a routine of incorporating fitness into your day
Reconnect to your deep core and learn how to coordinate the involved muscles
Learn strategies for breathing and bracing with exercise
Initiate resisted exercise
Rebuild your foundation for future fitness
Continue to build your foundation through progressive strengthening
Initiate impact and power movements
Progress your fitness through conditioning workouts
Reiterate strategies for exercise that are supportive of your core, pelvic floor, and long-term fitness
"If you have recently had a baby or are about to deliver and don’t know where to start on your road to recovery, I definitely recommend Lisa’s 6 week postpartum program. She is so knowledgeable, empathetic, and regularly checks in to see how you are doing. After the 6 weeks my pelvic floor was much stronger and I was more confident in getting back to my regular activity. 10/10!"
I am so thankful for Momumental PT! Lisa was recommended to me by my midwife, and I completed her 12 week Rebuild Program. My body now feels ready to build back up to my favorite, high-impact exercises. This program is gently progressive and helped me to embrace the process of postpartum recovery. Getting into rhythms of exercise with a baby has been challenging, and the Rebuild Program provided good structure for me. The app was user friendly, the videos were easy to follow, and I was able to go at my own pace. Lisa was always available for any questions and provided empathetic feedback when I struggled with certain movements. I highly recommend this program to any new mamas who are looking to healthily build back their fitness routines!
You’ll need a basic understanding of common resistance training movements. See sample week for an example.
What equipment is required for this program?
You’ll need light to medium dumbbells, a kettlebell, a mini looped exercise band, and a long exercise band. A barbell is optional.
How long do workouts take?
Workouts are designed to be simple and achievable, and expected to take somewhere between 25 and 45 minutes.
When can I start the program?
This program can be started as soon as 4 weeks postpartum, but it’s never too late to start. The first several weeks include helpful stretches and movements to increase the connection to your abs and pelvic floor. You will not incorporate weights until the fourth week of the program. It is recommended you obtain clearance from your medical professional prior to participating in this program.
Is this program safe for diastasis or pelvic organ prolapse?
Yes, you can participate in this program if you’ve been diagnosed with diastasis recti or prolapse. This program is gradually progressive, but participants have the freedom to modify exercises as needed based on individual symptoms. Recommendations on what signs or symptoms to be aware of and modifications for exercises are included. An in-person physical therapy visit is also an option for moms local to Indianapolis who need more guidance.
Can I do this program if I’ve had a c-section?
Yes, this program is appropriate if you’ve had a cesarean. The videos of each exercise include cues for both the pelvic floor and the abdominal muscles.
How long do I have access to the program?
Every workout will be email to you on they day it’s assigned so you’ll be able to go back and reference the workout at your convenience. You will have access to TrueCoach for 6 months.
How is this program delivered?
This program will be delivered using the TrueCoach app. The app delivers the program as a list of exercises with short demo videos explaining each exercise. See sample week for an example.
When do I have access to the program ?
You'll have access to the program within 24hrs of signing up.