Mama Strength Home Postpartum 8 Week Program

Delivered in a PDF format with instructional video links, this workout program may be completed at your own pace.

Restore your core and pelvic floor muscles, regain functional strength, and prepare yourself, body and mind, to return to your exercise routine.

Who is this program for? 

This program is for the new mamas who wants to regain her strength and fitness in a safe and effective manner and who can dedicate approximately 10-25 minutes a day for 8 weeks to an exercise program. All exercises are Diastasis Recti friendly.
What does it include?

  • A postpartum self-assessment​
  • Core and pelvic floor self-assessment (Diastasis Recti self-check tutorial)
  • Weekly core & pelvic floor recovery series (weeks 1-8)
  • Step-by-step guides to accompany each workout
  • Private links to YouTube video exercise demonstrations
  • ​A safe return to strength training through body weight and resistance training
  • Nutritional recommendations for optimal healing
  • Email support as needed​

How many weeks postpartum do I need to be? 

You should be at least 4-6 weeks postpartum.
Do I need my doctor/midwife's approval? 

As long as you can confirm that you've had your postpartum appointment (usually at around 6-8 weeks after birth) and your doctor/midwife gave you approval to begin exercise, you do not need to get their written approval. If you have not attended your postpartum appointment, you must obtain your doctor or midwife's written approval.
How frequent and intense are the workouts? 

The workouts should be done at least 5 days a week, and will last between 10-20 minutes. The intensity is low, but the work rate is high. This means that you will be working hard through rehabilitative exercises where you will be guiding your body through the healing process as muscles reconnect and rebuild after the stress of pregnancy, labor, and birth. Everyone is different and will find that they will work at a different pace. The workouts will teach you to tune in to your body in order to work and rest as it works best for you.  
Do I need to do the workouts in a fitness facility and/or have fitness equipment?

No. These workouts are all designed for you to complete in the comfort of your own home. All you need is a flat surface to lie on (the floor will do, or a yoga mat if you're feeling particularly organized), a stretchy band (a "thera" band, resistance band, or a long sock), and a mirror to check your posture. An exercise ball is an optional piece of equipment.

What kind of support can I expect? 

Nora will be available to answer e-mails at least once a week if not more frequently.
When does the program start? 

Whenever you want! You will receive a PDF of the entire 8 week program, so you are free to begin it whenever you're ready and work at your own pace.

Can I participate in the program if I live outside the US?

Yes, absolutely! You will be able to access the files and links at your own convenience, so time difference is not a problem. 

What is the cost of the program? 

The 8 week program is $50.00 (+tax). This is payable in your currency of choice via PayPal at this link. Once payment confirmation is received, you will receive the program via email within a few hours.

If you have any questions, please don't hesitate to email Nora at