recover your core's mission is to equip women with the tools to resolve lingering post birth issues:
• Post Birth Weakness •
• Pelvic Floor Dysfunction •
• Leaky Bladder •
• Prolapse •
• Pain During Intercourse •
• Fluffy Tummy •
"YOU DON'T HAVE TO LIVE WITH IT!"
frequently asked questions:
Why should I sign up for these classes?
Research shows that 40% of women who have Diastasis after birth, have Diastasis’ that do not close naturally, and need corrective exercise to restore core function. Women who have Diastasis are more likely to develop pelvic organ prolapse. Every woman needs pelvic floor and deep core muscle strengthening after birth even if they had a cesarean birth, because relaxin and elastin as well as the weight of the growing uterus and contents inside, stretch and lengthen the pelvic floor and abdominal's for 9 months!!
Who are these classes designed for?
Whether your a mom who just gave birth, vaginally or by cesarean, or its been a while and your looking to recover from incontinence (leaky bladder or fecal), Diastasis, weak core, and pain during sex, this class can help both stages of "postpartum" achieve their goals. If you are 10 days to 12 weeks post birth, this class is an IDEAL first step to start the recovery process. Taking this class as soon as possible after birth is IDEAL. The program is designed to equip moms with the tools to prevent further damage to the core, pelvic floor, and spine.
Some moms have very little awareness of the lingering post birth issues they deal with every day. If you've never intentionally recovered the pelvic floor and core after birth, then this class is for YOU!
What knowledge will I gain in a 6-week group class?
Postpartum Recovery® 6-week series, covers basic anatomy of the core and pelvic floor. This program leads women in how to find and contract the deep core system, and offers a comprehensive exercise routine to support the Diastasis and pelvic floor recovery. We also cover perineal and cesarean scar massage techniques as well as functional skills for the new mom (like how to properly lift a car seat, how to hold a baby to prevent neck and back pain, ect.)
What other classes can I sign up for?
Currently, the 6 week Postpartum Recovery® class is the only group class offered. However, pelvic floor and core prevention for pregnant women is offered through personal training, see registration menu for pricing.
Lastly, if you can't make it to a Postpartum Recovery® group class, PPR is offered in a personal training setting as well.
What symptoms will "Recover your Core" help me with?
Pelvic Floor Dysfunction, poor bladder or fecal control, low back pain, Diastasis Recti, cesarean and perineal scarring, fluffy mummy tummy, poor posture, and more!
This class is for moms who are at least 10 days out from a vaginal birth and 6 weeks out from a cesarean birth, as well as the mom of any postpartum age. Postpartum Recovery or PPR, focuses on rebuilding the pelvic floor and stability muscles of the core, so that mom can safely resume functional movement and exercise after birth.
This is NOT a kickbutt fitness class, rather a restorative approach to repairing the damages brought on by pregnancy and childbirth like bladder control issues, Diastasis, weak core, prolapse, low back pain, fluffy tummy, and incontinence, to name a few.
The PPR class is very helpful in preventing pelvic floor dysfunctions for moms who have recently given birth. The period of 10 days - 12 week postpartum is an IDEAL time to take this class. Benefits include, regaining posture awareness, stronger core and pelvic floor, stabilizing the pelvis & spine, and learning to exercise safely again while including your baby in the fitness routine.
For the mom who is outside that 12 week period, this class can be very helpful in stopping further damage to the pelvic floor or abdominals and can help reverse the unwanted, lingering symptoms from pregnancy, like peeing your pants (incontinence), prolapse, diastasis, pelvic girdle pain, low back pain, and weak core. The Postpartum Recovery® class (PPR) is a featured class of the 4th Trimester Fitness® Method. To learn more about 4TFM and its full class list visit http://www.4thtrimesterfitness.com/
We meet once a week for six weeks, at the designated location (check your specific class). Classes are about an hour and a half. Newborns to pre-crawlers are welcome and encouraged to attend!
Currently pregnant and looking for safe exercises to support your growing baby?
Lets train together during your pregnancy to maintain your pelvic floor and core health. This will prepare you for a better labor and postpartum period, making it easier to return to your usual fitness routine.
Can't make it to an upcoming class?
Personal Training for PPR is available at an adjusted rate.
We will follow the same curriculum as the class but at a time that is convenient for you. Sessions can be private or split the with another mom and train together.
Finished the PPR series and want more?
Inquire about personal training services to continue restoring core and pelvic floor function. We will utilize higher level stabilization techniques to continue to challenge your system with out reversing the progress made during the PPR series.