Postpartum Core Recovery Program
The Postpartum Core Recovery Program is a self-paced 8-week course designed for postpartum mothers to help bridge the gap between childbirth and returning to exercise
We remove the guesswork on what you should and should not be doing during this transformational time in a new mother’s life.
This program provides an easy-to-follow, safe, effective, and realistic framework for you to rehab your pelvic floor and strengthen your core so you can thrive in motherhood and beyond.
Hi! I’m Peri, a mother of two, founder of The PH Method & creator of the Postpartum Core Recovery Program.
Since the birth of my first baby over 5 years ago I have been working closely with new mothers to help them rehabilitate their pelvic floor, strengthen their core, and rebuild whole body strength after childbirth. I feel deeply passionate about this work and supporting women during this time in their lives when they are feeling alone, lacking support, and confused about what they should and should not be doing when it comes to exercise in the postpartum period.
This program has been blossoming and unfolding over the past few years. Starting as a 1-1 training experience with clients working closely with me each week, to now relaunching as a fully online experience you can do anytime, from anywhere.
I bring my decade-long experience training clients worldwide, my personal experience as a mother of two, and my expertise as a certified pre and postnatal exercise coach, and postpartum corrective exercise specialist to this program. Its like having a Peri in your pocket (or on your tablet!).
My goal with this program is to bridge the gap between childbirth and safely returning to exercise. This program has been thoughtfully designed with the new mother in mind to provide a realistic framework to help you rebuild your strength so you can thrive in motherhood and beyond.
"Peri's Postpartum Core Recovery Program is a MUST post-baby. I did a lot of research on how best to rehab and Peri is a treasure. She just gets it. All the exercises are super safe. You can make them easier or harder as you figure out what your body needs. She is very motivating, patient, and sweet. I really loved working with her."
Hailey C I Postpartum Core Recovery Program Client
Pregnancy and birth are the two most physically demanding events your body will ever go through. It takes time to grow a baby and it takes time to heal your body after birth and to rehabilitate your pelvic floor and deep core muscles before you feel ready to jump back into working out again.
Why this program?
I have been where you are.
Postpartum is hard, and I get it. As a mother of two, and experiencing my own challenging recovery after my firstborn (healing from an episiotomy is no joke!) I understand the challenges of new motherhood. As mothers we are wired to cater to everyone else’s needs before our own, leaving us very little time or energy to nourish our own body. But mothers need to be mothered too.
Motherhood is beautiful and messy. Some days feel like you are on the never-ending hamster wheel of diaper changes, feeds, and nap schedules, and in the next moment, you are sitting in awe observing a little bit of your heart running around outside of you.
I have worked hands-on with thousands of women over the past 10+ years in the fitness industry. What this experience has taught me is that everyone is unique in how they move, and how they experience an exercise. With this in mind, this program has been designed to reach you wherever you are on your journey. With easy-to-follow cues, and a variety of options presented so you can get the most out of each and every moment in the program.
Wherever you are on this journey this program is here to support you and help you carve out a path so you can find your way back to yourself after having your baby.
The journey through pregnancy and into motherhood is not easy—it is a time for huge physical and emotional change.
There is so much uncertainty already around this time, you definitely don’t need your workout routine to be a guessing game.
The Postpartum Core Recovery Program is based around an intentionally programmed schedule to remove the guesswork and eliminate decision fatigue. You’ll receive guidance on when to do the routines, when to rest, and which days to do active recovery walks.
Here’s the Postpartum Core Recovery Program breakdown:
Weekly Routines
Week 1: Master the Breath
Week 2: Ab Rehab
Week 3: Wake up the Glutes
Week 4: Whole Body Connection
Week 5: Stronger Each Day
Week 6: Core & Lower Body Focus
Week 7: Built for Motherhood
Week 8: Strong as a Mother
PLUS— THESE INCREDIBLE BONUS VIDEOS!
Diastasis Recti Self-Check
Posture Clinic
Gentle Postpartum Mobility & Stretches
Feel Good Yoga-Inspired Stretch Flow
Stretches for Breastfeeding
Lower Body Stretches
AND you will have access to downloadable PDF resources like a weekly wall calendar to track your progress and keep you accountable, an equipment list with links to purchase, deeper dives into some common postpartum conditions, and more!
Investment: $199 (Early Bird Pricing 09/25-10/01 $99) — JOIN TODAY!
“Thank you doesn't feel like enough to express my gratitude. I would never have been able to get back to feeling comfortable and strong in my body if it weren't for your support and the Postpartum Core Recovery Program. During such a fragile and beautiful time in my life, you and these exercises were exactly what I needed."
- Justine C I Postpartum Core Recovery Program Client
I understand just how confusing and difficult the postpartum journey can be. Here are some of the emotions our Postpartum Core Recovery Program participants have held before and after joining the program
BEFORE:
I have no time to do this. I feel exhausted, depleted and lacking in energy.
I hate how I look in the mirror, I don’t recognize myself anymore.
I feel alone, no one understands how I feel.
I want to take control of my life and feel strong in my body again but I just don’t know where to start.
I feel guilty taking the time to work on myself.
AFTER
Feeling confident to return to exercise, equipped with the tools to navigate other types of workouts safely.
A deeper connection and appreciation of their body and a sense of awe of their body and all that it can do.
Feeling more confident in their body (especially after healing abdominal separation) has changed their relationship with themselves and their partner.
Stronger in their core, feeling muscles that they haven’t felt worked in a long time.
A deeper understanding of their body and all of the changes it has been going through over the past year.
Seeing the benefit of taking time away from kids to take care of yourself (which in turn makes you a better mom and role model for your kids).
You were never meant to do this alone.
Frequently Asked Questions
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This program is safe to start as soon as you feel ready to after having your baby. For vaginal delivery with no complications, you can start as early as 4-6 weeks postpartum. For C-Section deliveries 6-8 weeks or after you are cleared by your physician. The initial 4-weeks of the program are focusing on breath work and rehabilitative work for your core and pelvic floor. There is great benefit in starting this work earlier on postpartum to help aid in your recovery.
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Absolutely! It’s never too late to start this program. Whether you had a baby 6 weeks ago or 6-years ago. These exercises work and will heal your core no matter where you are on your postpartum journey. Postpartum is often only referenced for the period immediately following birth, but it actually lasts far beyond the newborn period. Physically, emotionally and psychologically your whole being is altered after childbirth. We need a program that evolves with us and all of the changes the body is going through and that’s why I created this program.
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Whether you had a vaginal or C-section delivery this program will help support you in reconnecting to your core and rebuilding strength in your body so you can go on to do the workouts you loved pre-pregnancy with a better understanding and appreciation for your body.
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Yes! This program will help to strengthen your core in a safe and mindful well postpartum and reduce the gap caused by Diastasis Recti. Throughout this 8-week program, we will be working on improving your posture and reducing rib flare which can all contribute to DR. With a commitment to the weekly routines and consistency you will see a noticeable difference by the end of the 8 weeks.
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Yes! Depending on how severe your POP is this program coupled with treatment with a Pelvic Floor PT can help reduce symptoms of POP and strengthen the pelvic floor muscles to support the pelvic organs. For a POP-specific program please contact peri@phmethod.com
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Little space, no problem! This program has been mindfully crafted for you to be able to successfully participate from the comfort of your own home. You will need roughly the length and width of a standard-sized yoga mat and access to a wall surface.
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A yoga mat, a sturdy chair, access to wall space, small 9" Pilates, Small Loop Resistance Band, and Dumbbells. Head to our Resources page for more details and links to specific equipment to purchase.
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Our goal is to provide a framework that is both realistic and attainable for any mother. The workouts range from 15-30 minutes in length. We have also provided a downloadable 8-Week schedule that breaks down what workout to do each day, taking the guesswork out of your week. Pro tip: Print out your schedule and stick it on your fridge and mark off your workouts as you do them to help you stay on track.
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Once you purchase the program you will have unlimited access to the program and its contents with no expiration date. This means you can complete the 8-week program and return to it whenever you like.