restore your core
Welcome to Restore Your Core, a progressive postpartum training series designed to help you reconnect with, strengthen, and restore your core function after pregnancy and birth.
Created by our guided by a postpartum exercise specialist, Behnaz. This program is suitable for women at any stage after childbirth, whether you are newly postpartum or several years beyond giving birth and still looking to rebuild your foundation.
The series consists of 9 sessions divided into 3 progressive levels. Each session focuses on helping you restore the connection between your breath, core, pelvic floor, and movement patterns. You will be guided every step of the way, learning how to breathe efficiently, activate the right muscles, and move with confidence and control.
As you progress through the levels, the exercises gradually become more challenging, allowing your body to build strength safely and effectively. One session includes a follow-up progression, offering new challenges and ensuring that you continue to develop your strength and stability.
By completing all three levels, you will have restored your core function, improved your movement quality, and built a strong foundation for returning to any form of exercise or training with confidence.
Take your time, trust the process, and enjoy the journey back to a stronger, more connected body.
Post partum
Side-lying is where we begin building lateral stability and awakening the obliques with control- foundational work that supports everything that comes later in the series.
Level 3 side-lying introduces rotation and combination movements — the highest lateral chain challenge in the series, demanding control through more complex, dynamic sequences. Props needed: pilates ball, yoga block
Level 3 supine work introduces the highest demand yet - alternating limb loading and progressive bridge variations that challenge core stability, pelvic control, and posterior chain endurance
We progress four-point kneeling in Level 2, introducing movements that challenge your ability to stabilise through the core while your limbs move independently. Props: Pilates ball and yoga block.”
Side-lying work advances in Level 2 with increased load and complexity - targeting the obliques, adductors, and hips across both holds and dynamic movement. Props: yoga block.
In this session we progress the supine work, introducing greater challenge to the deep core and pelvic floor as you manage increased load with control. Props: Pilates ball
The final session of Level 1 brings you into four-point kneeling, completing your introduction to core work across three foundational positions. A yoga block is used to help you find optimal alignment and connection.
