6 Week Remote Postpartum Program
FitPartum Remote Postpartum program is designed to reconnect your core and pelvic floor including techniques for diastasis recti, prolapse, incontinence, and other common postpartum issues. Created by a pelvic floor Physical Therapist and perinatal certified Strength and Conditioning Specialist, our program has the most up to date information and cohesive workouts for moms.
Our program is specifically designed for moms looking to start their fitness journey after baby. We start by teaching you the fundamentals of the engagement breath and pelvic floor connection. From there, you'll apply these principles to a variety of exercises, gradually increasing the intensity each week.
Over the course of 6 weeks, you'll build strength and confidence, preparing your body for more challenging activities like running, jumping, and lifting heavier weights. By the end of the program, you'll feel stronger, more capable, and ready to push your limits with other workouts. We strongly believe in building a strong foundation and building each mom workout by workout, week by week.
FAQS
What is Included?
6 weeks of workouts, each week includes 3 workouts and an optional cardio day.
Demonstrations videos of over 150 + exercises on a platform called Tru Coach
An in depth video teaching you how to engage your core and pelvic floor with breathing mechanics from our pelvic floor PT
How do I access my workouts?
Our program is delivered through a program called TruCoach. During this time you will have both access to your workouts on the True Coach app and/or website, as well as an email will be sent for each workout given. Please allow up to 48 hours to receive your app/login information.
How long do I have access to my workouts/program?
After your program is finished, you will continue to have access to the program on the app for 90 days. You have indefinite access to your program by saving your emails with each workout! Our videos are also always on YouTube, so you can always access our exercises there as well.
What Equipment is Needed for this program?
A set of light dumbbells (5-8lbs)
A set of moderate dumbbells (10-20lbs)
A resistance band set. We love these Resistance bands
A mini band set. One of our favorites is Mini Band Set
Sliders, Furniture movers or hand towels
A yoga block, pilates ball , or pillow
What do I do if I find the program is too challenging or not challenging enough?
Our program provides rep ranges for each exercise to tailor the workout to your personal fitness level. For instance, if an exercise feels too easy, aim for the higher end of the range (e.g., 12 reps). If it feels too challenging, stick to the lower end (e.g., 8 reps). For example, with a recommendation of 3 sets of 8-12 reps, you can adjust based on your comfort and progress.
Additionally, we recommend having at least two sets of dumbbells on hand. Different exercises may require varying levels of resistance, so a variety of dumbbell weights will help you adapt and optimize your workout.
Lastly, if you find a particular workout or week of workouts too difficult, we recommend our clients repeat that week again to feel stronger overall and more confident moving into the next week.