What is Post-Pregnancy Core & Restore?

Post-Pregnancy Core & Restore is a gentle, progressive program designed for women who have been cleared by their healthcare professional to exercise after pregnancy. It is essential that you do not begin this program unless you have received your postpartum check up. Always make sure you talk to your healthcare professional should you wish to make any alterations to better suit your needs.

This program is designed to minimise common postnatal issues such as core dysfunction, diastasis recti, abdominal bulging or pelvic floor dysfunction. It aims to improve your breathing, postural alignment, core engagement and muscular strength over a 12-week period.

Britany designed this program with four progressive stages. For the first time, educational video segments from Britany are integrated throughout the program, including guidance on checking for diastasis recti.

What is involved in Post-Pregnancy Core & Restore?

Britany recommends three weekly resistance sessions but provides additional optional sessions for women who want to customise their post-pregnancy fitness journey according to their preferences and needs, or you can just complete one. Listening to your body is essential. 

Each session typically ranges from 10 to 40 minutes, increasing in length as the weeks progress and working to improve core strength, posture, pelvic floor function, and overall strength. The program begins with a focus on foundational core work and postpartum recovery, progressing over time to rebuild overall body strength in preparation for traditional workouts by the end of the program.

In addition to these sessions, Britany includes at least one low-intensity steady-state (LISS) cardio session, with more available as needed. There is also one designated rest day each week and one rehabilitation session. 

What equipment will I need to complete Post-Pregnancy Core & Restore?

To efficiently complete this program you will need the following equipment:

• Dumbbells
• Yoga Mat
• Long Resistance Band
• Resistance Tube
• Recovery Band
• Short Resistance Band
• Small Pilates Ball
• Hand Towel/Slider
• Towels
• Foam Roller
• Chair/Ottoman/Bench
• Wall
• Anchor Point/Stall Bars
• Yoga Block

The long resistance band, resistance tube, and recovery band can be used interchangeably. As long as you have both a short and a long resistance band, you're all set. Exercise substitutions are not available because the selected exercises are specifically chosen as most suitable for women returning to training post-partum.

How do the workouts work?

This program primarily features video-style sessions led by Britany, supplemented with activity-style (AS) sessions as you progress. You engage in a variety of exercises including breathwork, postural work, full-body strength training, and barre sessions.

Block 1 

Phase 1 (weeks 1-3): Connect

• Breathwork 1
• Posture 1
• Breathwork 2
• Posture 2 (optional)
• Gentle Move & Stretch - AS (optional)

Focus: The Connect phase emphasises foundational skills such as breathing, posture, and core connection with short sessions (20 minutes or less). Exercises are repeated to master foundational movement before progressing. 

Phase 2 (weeks 4-6): Restore

• Core & Breathwork
• Core & Posture
• Full Body
• Glutes (optional)
• Full Body (optional)

Focus: The Restore phase centres on rebuilding core and glute strength using bodyweight and resistance bands. Sessions extend slightly (25 minutes), with optional workouts available for those seeking additional strength training.

Block 2

Phase 3 (weeks 7-9): Build

• Core & Posture
• Full Body - Glutes Focus
• Full Body - Core Focus
• Full Body - AS (optional)
• Core & Breathwork (optional)

Focus: The Build phase introduces dumbbells alongside bodyweight and resistance bands to enhance full-body strength while addressing core and pelvic floor issues. Sessions lengthen to approximately 35-40 minutes. 

Phase 4 (weeks 10-12): Integrate

• Core & Posture
• Full Body Barre
• Arms & Core - AS
• Legs & Core - AS (optional)
• Low Impact Cardio - AS (optional)

Focus: The Integrate phase includes barre workouts and more advanced strength training to prepare for transitioning to Core & Restore or more traditional workouts.

Although exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other healthcare provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those contained in this article, may result in injury. Do not start this fitness program if your physician or health care provider advises against it.

This article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.

You are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.