FROM THE EARLY WEEKS AFTER BIRTH AND BEYOND
4 ways to start strengthening your core + pelvic floor
Cat Gieser, Founder of Mama Flow Studio and Postpartum Fitness Expert
Most postpartum moms only follow the recovery advice provided to them by an OBGYN and/or midwife, which is incredibly important, but oftentimes leaves out crucial steps in the recovery process when it comes to core and pelvic floor health.
It’s why my DMs are flooded with questions and stories about not knowing how to start healing from diastasis recti, feeling broken after their doctor told them that leaking while sneezing, running, or jumping is part of the journey of motherhood and wondering if things like waist trainers will really help them close their abdominal gap and shrink their low belly pooch.
The good news is, there are ways that you can start healing and strengthening your postpartum core and pelvic floor right now - starting as early as days after birth and effective for even mamas even years postpartum.
So if you’re looking to rehab your core and pelvic floor and heal from issues like diastasis recti, incontinence, and the stubborn mom pooch, here are 4 ways to get started!
Postpartum mamas are notorious for poor posture from pregnancy changes, muscle imbalance, and poor postural habits with repetitive motion. But great posture is key for optimal core + pelvic floor function. When one part of your posture is out of alignment, the rest of the body will follow. Start with great neck and shoulder alignment to help your spine and pelvis move into great alignment too.
Captions available: Click the CC button in the video player to view captions
Captions available: Click the CC button in the video player to view captions
Learning how to find a neutral pelvis alignment allows for optimal positioning of your pelvic floor to relax and contract naturally, helping it get stronger over time. Pregnancy and poor posture habits tend to tilt our pelvis too far forward or backward, so retraining proper alignment is an important focus for recovery.
Great breathing enables you to manage pressure well within your inner core. Many people breathe in reverse, sending air up on the inhale, which places pressure on the abs and pelvic floor on the exhale and hinders their ability to heal and strengthen. Great breathing begins with inhaling air down and finding 360 degree expansion.
Captions available: Click the CC button in the video player to view captions
Captions available: Click the CC button in the video player to view captions
Once you can inhale down and find expansion in your ribs, back, belly, and pelvic floor, now you can start engaging your inner core on your exhale, emptying out your air from the bottom up. You'll start at your pelvic floor and then engage your deep abs called the tranverse abdominis (TA), which acts as a natural corset.
Try using this exhale when picking up baby or lifting heavy things!
Want even more tips?
Your mind may be completely blown right now, and you may be wondering why no one ever taught you these things until now.
IF YOU’RE ASKING YOURSELF:
How do I learn more about the things I SHOULD BE DOING to recover my postpartum core and pelvic floor?
Where do I even start?
How do I learn how to assess myself for diastasis recti, pelvic floor tightness/weakness, prolapse, and other core and pelvic floor-related issues?
Is there some sort of plan I can follow for core and pelvic floor rehab?
Keep reading, I’ve got you, mama!
I can help you rehab your postpartum core and pelvic floor in eight weeks.
Even if you’re tight on time and energy!
I’m so confident Core Restore will work for you that I have a 30-day money-back guarantee.
Think, 8-weeks of quick, impactful, follow-along classes to help you heal and strengthen your core and pelvic floor muscles. You can start whenever you feel ready for gentle movement!
The program is organized in an easy-to-follow daily schedule and all classes are under 25-minutes!
What to expect from Core Restore.
Heal.
Heal your core and pelvic floor, addressing common postpartum issues like diastasis recti, leaking, pelvic heaviness, and the stubborn mom pooch.
Learn.
Learn how breathe, move, and hold better posture to address postpartum aches and pains like tight shoulders, neck, and back.
Strengthen.
Strengthen your core and pelvic floor through progressive workouts to help you ease your way back to higher intensity exercise with confidence.
What mamas are saying.
-
![]()
Hannah A.
“I am feeling so much stronger in my core, like my pooch has gone down and my DR has healed halfway from where I started at the beginning. I am SO glad I am taking this class and so grateful for all the knowledge I’m gaining ❤️ Thank you!”
-
![]()
Chesley O.
“Thank YOU so much Cat!! Your knowledge and expertise in this is so valuable to me and I am so happy to have done the program. I learned so so much, and I’m so happy I did this the second time around as I definitely experienced all of those issues after I gave birth to Evan. Thank you again and I can’t wait to continue to support and learn from you! <3”
-
![]()
Vanessa L.
“In shock by how much learning how to breathe correctly and connect to it while exercising is so impactful for postpartum recovery. I keep wondering why I wasn’t taught this until now. Core Restore has so much info and wonderful classes to help you get back to working out after baby the right way!”
-
![]()
Karen F.
“Over the past couple months, the Core Restore program has helped me learn how to use my body to tap into its full strength. I’ve built mindfulness on how to move and breathe to avoid feeling all the aches and pains that came with postpartum. Cat is genuine and her true passion for helping postpartum mamas shines through all her curated videos, exercise, and more. The icing on the cake is that I’ve made major progress on my mommy pooch!”
-
![]()
Cynthia L.
“Cat created a safe space in the core restore program for postpartum moms to learn and go through the postpartum rehab journey together. Throughout the well thought out program, our knowledge built up from how to properly breathe to proper everyday posture to how to safely get to our exercising goals. Cat was super patient in teaching us, fine-tuning our movements, and answering our endless questions. I graduated from the program with a stronger core unit and everything that was learned can be applied to both my everyday life and to my motherhood journey.”
What’s included.
8-weeks of programming.
Lifetime access to 8-weeks of deep core rehab programming with a daily schedule for you to follow and stay on track. Sign up and start the program whenever you’re ready for gentle movement!
Follow-along classes.
Weekly follow-along classes (with music 🎶!) all under 25-minutes to make time on your mat impactful and accessible for even the busiest and 🥱 tired postpartum mamas.
Lectures and Self-assessments.
Videos to help you build a deeper understanding of your postpartum body and how to support it in functioning at its best.
C-section healing guides.
Most c-section mamas are not given the right techniques to fully heal their c-section scar. I’ve included lectures to help guide you through scar mobility techniques to help prevent scar complications.
Private community group.
All Core Restore students have access to our private community group to connect with other Core Restore mamas and receive direct coaching from Cat.
BONUS: Mobility Flows.
Yoga flows for upper + lower body, wrist pain, and calming the mind and body.
BONUS: Movement Lab Access.
Access to the movement lab content with additional tips and tricks to strengthen your core and pelvic floor.
Start your core rehab today and strengthen your postpartum body!
One-time payment of $89 for lifetime access!