HERO Core Restore Britany Williams 2024 Image 12-2001x1334-158867e

Beginner • Low Impact • 12-Week Program

Core & Restore

This 12-week program is designed for women who no longer consider themselves postpartum and have returned to exercise, but are still experiencing some lingering core or pelvic floor issues months or years after pregnancy and want to improve their breathing, core engagement, posture and strength.

Britany TrainerProfile
Britany Williams

I’m Britany, a NASM certified personal trainer, HIIT and barre instructor from Portland, Oregon. I became Sweat’s first Barre instructor in 2019 and have a range of fun and challenging barre, strength and pregnancy programs you can choose from.

  • Suitable for women months or years after pregnancy

  • 12-week program

  • 3-6 weekly sessions

  • Work out in 40 minutes (or less!)

  • Improve strength, posture and breathing

  • Help improve postnatal issues such as diastasis recti

Program Overview

You have 3-6 weekly sessions in Core & Restore, designed to help with issues such as back pain, core weakness, pelvic floor dysfunction, abdominal bulging, diastasis recti or a lack of mind-muscle connection. 

All sessions can be completed in 40 minutes or less, many sessions are optional, and a new training focus theme is introduced every three weeks. The first six weeks focus on breathwork, posture, pelvic floor correction techniques, core engagement, bodyweight glute exercises to strengthen your posterior chain, and some barre exercises too!

The second six weeks focus on building strength with dumbbells and resistance bands, with each session designed for you to try harder exercises and heavier weights to prepare you to start another Sweat program with confidence.

Britany has included a range of techniques and training styles to teach you proper breathing, core engagement, posture alignment and muscular strength, with the aim of getting you to feel your best in the workouts you love.


What you’ll need

To get started with Core & Restore with Britany, you need a few key pieces of equipment. The long resistance band, resistance tube and recovery band can be used interchangeably, so as long as you have a short and long resistance band, you’re good to go!

This is the desc for dumbells


This is the desc for Yogamat

Yoga Mat

Long Resistance Band

Long Resistance Band


Resistance Tube


Recovery Band

Resistance Band

Short Resistance Band

Pilates Ball Small

Pilates Ball

Towel or Slider

Towel or Slider



Foam Roller

Foam Roller

Bench/Bench Alternative

Bench/Bench Alternative



Anchor Point/Stall Bars

Anchor Point/Stall Bars



Ready to try a workout?

Your first week is on us

Core & Restore


We have a feeling you’re going to love Sweat

That's why the first week is on us.