When can I start the Pelvic Floor + Core Recovery Program?
You can begin this program as soon as you’re home from the hospital (for C-section mamas, we suggest waiting 2–3 weeks, or longer if needed). The sooner you start, the better—but it’s never too late, even if you’re years postpartum. These six weeks of gentle classes are designed for your early healing phase or if you’re working through diastasis recti. This isn’t about breaking a sweat; it’s about rebuilding from the inside out—reconnecting to your breath, your pelvic floor, and your deep core. This foundational series will prepare you beautifully for the Postpartum Movement Program, setting the stage for long-term strength and recovery.

When can I start the Postpartum Movement Program?
Once you’ve been cleared by your doctor—typically around 6–8 weeks postpartum—you’re ready to begin. This six-week program is intentionally flexible, because every day looks different with a newborn. After completing the Pelvic Floor + Core Recovery Program, the Postpartum Movement Program will help you safely rebuild strength, reconnect with your body, and transition back into your regular workouts feeling empowered and supported.

Is the Pelvic Floor + Core Recovery Program safe after a C-section?
Yes! The program is safe and supportive for C-section recovery. We recommend starting 2–3 weeks post-delivery (or whenever you feel ready). Listen to your body and honor your healing timeline.

Is it okay to do cardio during my postpartum journey?
We suggest waiting until you’ve completed both the Pelvic Floor + Core Recovery Program and the Postpartum Movement Program before incorporating higher-intensity movement. As always, check with your doctor for clearance and move at your own pace—there’s no rush.

If all-fours positions feel too intense on my pelvis or core, can I do the glute work standing?
Absolutely. You can always take the glute series standing with support from a chair. Modify in any way that feels nurturing and safe for your body.

If sitting on my heels feels uncomfortable during the Pelvic Floor + 360 Breathing classes, can I sit cross-legged instead?
Yes, definitely. Choose any seated position that allows you to breathe fully and feel at ease.

I’m 7 months postpartum and haven’t been exercising consistently. Should I start with the Postpartum Movement Program or jump into the main library?
Start with the Postpartum Movement Program to rebuild your foundation. If it feels too gentle, you can transition into the Beginner Program. But if your core still feels weak or unstable, stay with the Postpartum Program until you feel solid and supported. If your diastasis recti gap is wider or deeper than two inches, we recommend seeing a pelvic floor physical therapist for additional support.

What should I do after completing the Postpartum Program?
You can move into the Beginner Program next. If these classes feel too slow, explore our Intermediate category or individual classes that call to you. Let your body guide you—it knows the way.