Post-Pregnancy • Low Impact • 12-Week Program
Post Pregnancy Core & Restore
This 12-week program is designed for women who have obtained clearance from their doctor to exercise after birth. Britany has designed a gentle and progressive program to help improve and minimise common postnatal issues such as diastasis recti, pelvic floor and core dysfunction, back pain, poor posture and muscle weakness.
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
3-4 weekly sessions
10-40 minute sessions
Improve strength, posture and breathing
Help improve postnatal issues such as diastasis recti
Program Overview
This program includes a variety of breathwork and posture exercises and is designed to help you rebuild strength after pregnancy through bodyweight training, barre, resistance bands and dumbbells.
You have 3-4 weekly sessions in Post Pregnancy Core & Restore, which will take you 10-40 minutes. Britany encourages you to take this program at your own pace, which is why many of the sessions are optional and differ in focus and difficulty throughout the 12 weeks.
The first six weeks begin with short sessions, focusing on proper breathing, posture and core connection, before moving on to rebuilding core and glute strength with bodyweight exercises and resistance bands. In the second six weeks, dumbbells are introduced to continue building full-body strength, with barre workouts incorporated near the near to prepare you for Britany’s Core & Restore program or more traditional workouts.
Equipment
What you’ll need
To get started with Post Pregnancy 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!
Dumbbells
Yoga Mat
Long Resistance Band
Resistance Tube
Recovery Band
Short Resistance Band
Pilates Ball
Towel or Slider
Towel
Foam Roller
Bench/Bench Alternative
Wall
Anchor Point/Stall Bars
Block
Core & Restore
