Heal Your Diastasis & Pelvic Floor with
Post-Baby Core Restore
Is this you?
You have diastasis recti or weakened abdominals (“mommy tummy”).
Experience embarrassing leaks and/or have pelvic pain.
Feel limited because of back, neck or hip pain after pregnancy.
You want to start exercising again but don’t know where to start.
Have lost confidence because of the physical changes after pregnancy.
You are ready to make a change.
I know how you're feeling: I'VE BEEN THERE!
Hi, I’m Amanda and I know exactly how you feel. I’ve experienced diastasis recti and pelvic floor dysfunction after the birth of both my babies. Let me share a story of how I came to learn more about these not so openly discussed postpartum issues.
During my pregnancy I was very active, running and training in the gym. I was careful and followed exercise guidelines but looking back I realize how little I knew. After giving birth to my first baby, I decided I needed to get back to my old self as fast as possible. I needed to feel challenged again. I decided to run a 10km race with the goal of running it under 57 minutes.
While training I started to suffer from pelvic, hip pain and little dribbles. Being a nurse and having read about the possible after birth complications I knew deep down I should probably stop, but I kept going because sometimes I am just stubborn. Along came race day and I could feel that it would be a struggle. During the race I was in so much pain. My back was aching, my hips felt weak and then I full on peed myself. Thankfully for me it was pouring rain!! Honestly at one point it felt like my uterus was going to fall out of my body. I PERSISTED!! I finished that dreadful race in 57 minutes and 44 seconds! I nearly made my goal but I was feeling utterly defeated!
I understood that I needed serious help.
I sought out help from my doctor and physiotherapist. This proved to be fruitless. The evaluations were basically non-existent and my issues were minimized. I was told that it was a “normal” part of motherhood and that I should just continue with my kegels. This was NOT ENOUGH!
I decided to take things into my own hands!
I’ve been interested in fitness for most of my life. After much research and reading I worked on healing my own issues. I was able to work my way back to running and training again. This gave me the motivation to obtain my certification as a personal trainer and as a pregnancy & postpartum corrective exercise specialist. Combined with my 10 year experience as a nurse working in community health and maternal child health, I hope to support other mothers through their postpartum journey.
After strengthening my own core and rehabbing myself, I regained my quality of life. The Post-Baby Core Restore programme includes the same training and techniques I used to heal myself.
Last summer I ran the Munich half-marathon without peeing myself!!
With Post-Baby Core Restore you will:
Resolve your Diastasis and/or pelvic floor dysfunction without surgery.
Eliminate embarrassing leaks so you can laugh and jump without worry.
Flatten your tummy and Improve your posture.
Increase your strength to get through the day pain free & with confidence.
manage stress & anxiety through breathing techniques.
What People Are Saying
Your 6-Week Post-Baby Programme Includes
- A self-assessment for diastasis recti & pelvic floor dysfunction.
- 3 short workouts per week that are gentle & effective. Includes videos and descriptions of each exercise.
- 1 bonus workout per week – for when you have that extra time and energy!
- Weekly tips & info to support you in improving your strength & health.
- Access to your Post-Baby Core Restore App & desktop version for 12 weeks.
** Individual workouts are downloadable in a pdf format and are yours to keep. Available from the desktop version only.
- Membership to the Facebook community where you will receive tips & support from me and other mothers.
- + 2 BONUS GUIDES for Nutrition and Goal setting.
The pregnant woman experience a great deal of physiological changes throughout her pregnancy. Through these changes new compensatory patterns may emerge. this programme aims to optimize your posture, help you manage intra-abdominal pressure, gain strength through your core & pelvic floor as well as support you through your postpartum journey.
Leaking is a common side effect experienced in the postpartum period. Not experiencing it does not mean that we shouldn’t spend time caring for our pelvic floor. This programme can help improve tone & strength of your pelvic floor. Think of it as prevention! Studies have shown that most women by the age of 60 will have experienced some degree of pelvic floor dysfunction. Women who have a stronger and more flexible pelvic floor tend to also experience more pleasure with their partners!
Yes, absolutely! If you are 6 weeks (cleared by your OBGYN,6 months, 1 year or more postpartum this programme is right for anyone who has unresolved issues related to their pregnancy.
Yes, just split the workout in half. Complete 2 or 3 exercises in the morning and finish the other half later in the day.
Absolutely, you can lay your baby on your belly or by your side while you do your exercises. Some moms also do them while lying on the floor beside the cot. This way you don’t have to leave your baby if they need you to fall asleep.
Yes, with clearance from your MD or other related health professional you can rebuild your core strength with this programme.
All you need is a comfortable space with a yoga mat or you can use a blanket if you do not have one. We use a pilates ball but if you do not have one a small cushion will do just fine.
The amount of time depends on your familiarity with specific exercises but are approximately 30 minutes.
If you do not yet feel ready to advance you can repeat the week that you just completed and re-assess your progress at the end of that week.
The recovery process is different from individual to individual. It may be that you need to go back and repeat some of the weeks another time to get full results. If you have done so and still feel like you need more help, reach out to me via e-mail and we can find a solution together. Personalized 1:1 help can be arranged.
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🤍 Nurse, PCES & women's health advocate