Workouts FAQs

There is an initial recovery and rehab phase, that is followed by three phases. Phase 1, Phase 2, Phase 3.

Prior to progressing to each phase, the App takes feedback from the mama. Our goal is not to push you through a cookie cutter workout plan, recovery looks different on each mama and there are built in measures to ensure you move forward accordingly, this is why we ask a few detailed questions during onboarding. There are workouts delivered weekly and assessments provided so that we can understand your rehab.

There are three total phases that each mama works through. The details of how long you are in the phase is dependent on your progress and your delivery! Before each phase, we require feedback and provide recommendations prior to progressing to the next.

Recovery & Rehab: The goal for this phase is to reconnect and restore. We will focus on gentle reestablishment of the core and posture. Although these are short, low impact workouts, they lay the foundation for your recovery.

Phase 1 → Pelvic Floor and Core Rehab: This phase consists of basic moves that target the deep core muscles. They are designed to begin strengthening up those muscles that take a major hit during pregnancy and delivery.

Phase 2 → Postpartum Exercises: These workouts are designed for when you are “cleared” to exercise. These will strengthen your pelvic floor, help restore the core and prevent incontinence. The goal here is to slowly ease into building strength.

Phase 3 → Bridging the Gap: We continue to kick it up a notch! You should not experience leaking upon exercising, feel pain in the pelvic region or possess significant abdominal pressure.

Select the “i” icon on the main workout page! This tells you where you are in your journey.

Our goal is to heal you from the inside out, first. Our plan is the most effective if you work from the foundation, on up. After each phase, the App assesses you by asking questions related to your progress and movement patterns. Depending on your responses, we move forward with your plan. Sure, your thighs are important, but so is that pelvic floor of yours. Our goal is to strengthen you all around.

Feel free to toggle between the two arrows on the main workout screen! You can always perform older workouts. You can view what is to come, however you will not be able to perform future workouts until you complete previous ones! You can also go to “Tools” and select “Workout Library” to view previous workouts.

We try to give you the best workout with what you have! Our home workouts initially require zero equipment. Later we incorporate weights (5-15 lbs depending on personal preference) and a stability ball. Each workout is clearly marked with equipment necessary! You may also substitute items found around the house (i.e. water bottles for weights or a bench).

You don’t! The last thing you need is to “figure out” what to do and not to do. Motherhood is already hard enough, so your workouts are delivered to you. Each week, there is a plan loaded for you depending on your curated journey. Each day you will be presented with your workout sequence (rest days are also incorporated). If you prefer a less structured approach later, you may self-select your workouts from libraries after completing them.

On the main screen, you will find your workout WEEK and DAY. Four workouts are sent to you weekly with suggestions for rest day work.

Press the circled “i” icon on the screen! If you don’t see it, tap the workout and it will be available again.

Yes! Our App is intuitive and was built with every postpartum mama in mind. We recommend that you begin our foundational exercises as soon as you feel comfortable after birth. We provide content to you based on your delivery, since no mama is the same! Our resources and tips are also delivered to you based on your delivery method. C-section recovery looks different than vaginal, which is why we also guide you in scar care and management. Something that goes under the radar for most mamas.

Yes, our program is safe for umbilical hernia. Umbilical hernia and diastasis recti often occur together. As women work to resolve diastasis recti with our program, which not only closes the separation but also improves the quality and health of connective tissue, many also experience a decrease in hernia symptoms. Keep in mind that a hernia is an actual tear in the tissue (whereas diastasis recti is an overstretching of the tissue). If the hernia is mild, you may find that resolving diastasis recti eliminates any overt symptoms of an umbilical hernia. However, if the hernia is severe you may need to talk to your provider for further options. In either case, the program is beneficial as it can help you avoid surgery entirely, or prepare for and recover from a hernia repair.

Yes. Our workouts are carefully designed to avoid impact as we work on healthy alignment, breathing and coordination of the deep core muscles, including the pelvic floor. In fact, the exercises are therapeutic for the core and can actually improve many symptoms of pelvic organ prolapse. However, if you are under the care of a provider or physical therapist, please follow their individual guidance for you regarding exercise.

Congratulations! Good work avoiding DR during your pregnancy. At this early postpartum stage, we still recommend you follow our program to safely rebuild core strength and function. Diastasis recti is more than simply a separation. Many often overlook core functionality. In addition, our progressive workouts do more than core work. We bridge the gap for your overall strength and wellbeing!

This is one of the highest priorities in our regimen. The pelvic floor muscles act as a hammock for the uterus, bowl and bladder. When the pelvic floor is weak, it can lead to prolapse. This is where the organs drop into the vagina.

Unfortunately, this is common for postpartum mamas with weak pelvic floors! Pelvic floor and diastasis recti go hand in hand. Incontinence is also a result of a weak pelvic floor. Have lower back pain? This is also because your back is compensating for a weak core. Many postpartum women struggle losing that “pooch,” which is often a result of a weak pelvic floor and weak deep core muscles.

No! That is definitely not always the case. Pregnancy in general weakens the pelvic floor. Whether you delivered vaginally or not, you carried the weight of your babe on top of your pelvic floor for 9 months. Many things factor in, like the strength of your deep core going into delivery, how you worked out, posture, breathing and what you do postpartum.

Select the square in the lower right corner of the video. This will allow you to view the extended display!

Touch the screen, select the square on the lower right corner!

Click anywhere on the workout player screen and it will appear again!

Feel free to toggle between the two arrows on the main workout screen! You can always perform older workouts. You can view what is to come, however you will not be able to perform future workouts until you complete previous ones! You can also go to “Tools” and select “Workout Library” to view previous workouts.

Head over to the “Progress” tab where you can learn how to test for it! We provide an instructional video along with text instructions and show when we will collect the measurements. We measure progress at 6 weeks, 3 months and 6 months!

This section is to capture what you have performed in the App. It only tracks your completed workouts in the App!

Upon instruction in the App, proceed to manage your scar by access tutorials housed under “Tools” — “Scar Management.”

Our goal is to recover you appropriately. If you were not ready for the next phase, the App doesn’t suggest you redo an entire phase again, but just the correct amount recommended for you. When that recommendation is complete, we will ask the progress questions again! Pelvic pain and incontinence should be reduced over the course of completing these strengthening exercises! We want what is best for you!