How soon after birth can I start? Please wait until you are cleared for exercise by your provider (usually around 6 weeks postpartum) before beginning the workouts in this program. However, it's never too early to start educating yourself. You may begin with the lessons and wait until you are cleared for exercise for the workouts (you have lifetime access) or click here for some simple breathing exercises and stretches that you can begin as early as 2 weeks postpartum.
What equipment is needed? The equipment needed for this program is mostly things you can find around your house (towels, chairs, counter tops/door frames). To get the most out of the exercises the following equipment is recommended (in order of importance): small playground ball, resistance band with something to anchor it to, dumbbells, mini band, foam roller and stability ball. I recommend anyone who is committed to exercising at home eventually purchase it all. However, suggestions for substitutes using items from around your house will be provided for the above, where applicable.
How long will I have to complete the course? While it is designed as a 5-week course, you will have access to the lessons and resources forever. You can even return following future pregnancies if you want to. The only part of the course that is time sensitive is the 10 weeks of access to the "coffee chat" coaching calls. This is so that as new moms come into the course, I can ensure that the calls are not overcrowded and can provide the support they need.
I had my baby years ago but I'm still struggling will this help? Absolutely! If you read my story above, I first implemented these strategies nearly 6 years postpartum with my first and saw significant and quick results. The exercises and education provided are foundational to effective movement. I believe it's best to put the foundations in place early on, but if you have not yet, it's not too late.
If you are experiencing ongoing symptoms of prolapse, diastasis, incontinence, or pain, I do recommend working with a Pelvic Health Physical Therapist