Postpartum Restore
14 days · about 17 minutes in total · free
Two weeks rebuilding the core-and-floor connection.
One day completes per calendar day, so a 14-day program takes 14 days. That pace is the point.
Before you start
Wait for your postnatal check before starting core work, and longer after a caesarean. Any pelvic pain, heaviness or leaking is a reason to see a pelvic-health physiotherapist rather than push on.
Day by day
- Rib Room Breath — Breathe wide again - the ribs have been off duty
- 360° Core Connection — Meet the floor: it drops on the inhale
- 360° Core Connection — Find the lift on the exhale - a whisper, not a squeeze
- Night Feed Reset — A tool for the 3am wake-up
- 360° Core Connection — Same again - the timing is the skill
- Exhale on Effort — Breathe out on the lift, every lift
- Calming Breath — An easy day. Long exhales, nothing to rebuild.
- 360° Core Connection — Second week - notice what's changed
- Exhale on Effort — Car seat, pram, toddler. Same rule.
- Night Feed Reset — Shorten the wide-awake stretch
- 360° Core Connection — Steady, unhurried, no bracing
- Diaphragmatic (Belly) Breathing — Full belly breathing, back on the menu
- Exhale on Effort — Make it automatic
- 360° Core Connection — Two weeks in. This is the base for everything after.