HERO Core Restore Post Pregnancy Britany Williams 2024 Image 23-2001x1334-158867e

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.

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

  • 3-4 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.


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!

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



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Core & Restore


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