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
"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!
I'm a Doctor of Physical Therapy with post-grad training in pelvic health and obstetrics, and a mom of one! I am also a Pregnancy and Postpartum Athleticism Coach.
I am passionate about helping people have comfortable pregnancies, prepare for labor and delivery, and feel confident in their postpartum recovery!
Pelvic floor problems aren't fun, and they can be embarrassing. I'm on a mission to help moms do what they love without fear of leaking, pressure, or pain.
You’ll need a basic understanding of common resistance training movements. See sample week for an example.
You’ll need light to medium dumbbells, a kettlebell, a mini looped exercise band, and a long exercise band. A barbell is optional.
Workouts are designed to be simple and achievable, and expected to take somewhere between 25 and 45 minutes.
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.
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.
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.
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.
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.
You'll have access to the program within 24hrs of signing up.