Expert-Guided
Postpartum Fitness

Join over 350,000 Mama's Worldwide in reclaiming your strength and
confidence with our expert-guided postpartum programs.
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What’s included
in the app?

You’ll have access to expert coaches and programs tailored to every stage of motherhood.
Guided Workouts, Measurable Progress
Comprehensive
Recovery Programs
Minimal
Equipment
To Start
Expert Guidance
& Feedback
Connected Community & Guidance
Connected Community & Guidance
Easy-to-Follow
Workouts
Life Group
Coaching
Minimal
Equipment to
Begin
Access to
Licensed
Experts
Join a supportive community

our programs

Trusted by OBGYN’s, DPTs,  
Nurse Practitioners & Pelvic Floor Specialists Worldwide
Ab Rehab
Flatten and tone your core, heal diastasis recti and pelvic floor
Comprehensive program addressing core
and pelvic floor dysfunction, including diastasis recti, low back pain, postpartum belly pooch, posture issues, prolapse, C-section recovery, and more. Combines strengthening, breath work, posture correction, release techniques, and optional cardio across four progressive phases for full-body recovery.
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Custom C-Section
Healing
Transform the look, feel, and function of your C-Section scar with our expert protocols.
This targeted program is designed to optimize healing post c-section birth. The C-Section Protocols found in this program are designed by our post natal experts and physical therapist coaches to support women at any stage post-surgery, offering comprehensive solutions for healing, flattening the “c-section pooch", improving core function, and aesthetics.
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30-day Slim Down
Balance Hormones, Boost Energy, and Lean Out in 30 Days
Over the course of thirty days, we rid your body of toxins and bloat, balance your hormones, reset your metabolism, and help heal and repair your gut. This plan gets you feeling  great by maximizing your time in your fat-burning zone, controlling your insulin, and promoting optimal hormones, sleep, and adrenal function. All of these factors not only get you results but have your body functioning better than ever.
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Bod Squad
Follow Along
Total body fitness program designed to tone, sculpt and build lean muscular strength.
Follow along as one of our expert certified trainers coach you through intervals.  Balanced program of upper, lower body, core and total body strength training five days a week with three cardio days, an active recovery day and rest day.
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Bod Squad Show and Go
Balanced program of upper, lower body, core and total body strength training
Total body traditional strength training program designed to tone, sculpt and build lean muscular strength. Each workout is demoed by one of our expert certified trainers for you to ensure you’ve got the movements down.
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Hypertonic Mini Program
14 day targeted program designed with a focus on hypertonic or tight pelvic floor
Focuses on releasing tight, weak pelvic floor muscles bringing them back to their optimal functioning state by working through specialized pelvic floor release techniques, breath work, and specific activation aimed at regaining proper muscle tone and range of motion. Whether you experience extreme tightness or slight hypertonicity, this program is for you. Addresses trouble relaxing pelvic floor,  pelvic exams, urinary frequency, leaking, trouble fully emptying bladder, glute tension, weak pelvic floor contraction and more.
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Pelvic Organ Prolapse (POP) Mini Program
14 day targeted program designed with a focus on (POP), for any timeframe post-partum
Focuses on education of signs and symptoms, anatomy, terminology, causes and contributing factors, and exercises geared towards helping to improve symptoms and reduce prolapse. Exercises include breath work, pelvic floor and core strengthening, and specific functional movements to manage intra abdominal pressure. If you have ever been diagnosed with any degree of prolapse, or you suspect that you may have prolapse, this program is for you. Common POP symptoms this program addresses are vaginal bulging, pelvic pressure, low backache, poor or prolonged urinary stream, and more
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Don’t just take our word for it

See the transformations in expert-guided community
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side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after
front picture of woman before and after
side picture of woman: transformation before and after

What OUR MaMa's
Are Saying!

Loved by hundreds of thousands of women- don't just take it from us,
hear it from them! 
I love this!
Had twins 10 years ago that gave me diastasis recti, and it got worse after having my youngest 6 years ago. Im on my 28th day! Seeing a difference already.
Britt L.
3 weeks in- I AM BLOWN AWAY!!!!
At first I was like, is this really doing anything. Ummmm ABSOLUTELY it is! I used to be able to stick a whole finger in my ab separation. Now I can’t! It’s healing!
Riley R.
This program is simply amazing.
I used to be a fitness trainer. When I was done having kids, I signed up for the Ab Rehab program. Within 3 weeks I lost 3 inches off my waist. I see a difference in not only my core, but my posture, my lower ab pain, and even a difference in my legs and glutes.
Carey M.
I love this!
Had twins 10 years ago that gave me diastasis recti, and it got worse after having my youngest 6 years ago. Im on my 28th day! Seeing a difference already.
Britt L.
3 weeks. I AM BLOWN AWAY!!!!
At first I was like, is this really doing anything. Ummmm ABSOLUTELY it is! I used to be able to stick a whole finger in my ab separation. Now I can’t! It’s healing!
Riley R.
3 weeks. I AM BLOWN AWAY!!!!
At first I was like, is this really doing anything. Ummmm ABSOLUTELY it is! I used to be able to stick a whole finger in my ab separation. Now I can’t! It’s healing!
Riley R.
3 weeks. I AM BLOWN AWAY!!!!
At first I was like, is this really doing anything. Ummmm ABSOLUTELY it is! I used to be able to stick a whole finger in my ab separation. Now I can’t! It’s healing!
Riley R.
3 weeks. I AM BLOWN AWAY!!!!
At first I was like, is this really doing anything. Ummmm ABSOLUTELY it is! I used to be able to stick a whole finger in my ab separation. Now I can’t! It’s healing!
Riley R.

Connect, recover, and thrive-
NO MATTER HOW LONG IT'S BEEN

Join a supportive community of women and gain direct access to expert pre and post natal coaches for personalized coaching, motivation, and exciting challenges
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Find your
perfect plan

Access to hundreds of hours of
on-demand workouts and
programs anytime, anywhere
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Annual
Save 50%
$89.99
/year
$7.50/month
Best Value
Quarterly
Save 33%
$29.99
/quarter
$10/month
Most Popular
Monthly
$14.99
/month
$15/month
Most Flexible

DISCOVER HOW WE SUPPORT YOUR MOTHERHOOD JOURNEY

Trusted by over 350,000
women worldwide!
What is the 4 phases of Ab Rehab include?
Phase 1: Foundation-Reconnect with your core and pelvic floor while re-educating your breathing, alignment, posture, and deep core activation. This phase focuses on building strength and establishing a solid mind-muscle connection.

Phase 2: Build Strength-Progressively increase speed, intensity, and load to challenge your system and build on the foundation from Phase 1. This phase focuses on strength and improving core and pelvic floor connection.

Phase 3: Dynamic Progression-Take your progress to the next level with more dynamic core circuits, posture work, and strength exercises. Each workout builds on the last to further challenge your body.

Phase 4: Advanced Performance-Master advanced movements like planks, crunches, and jumping with front-loading and plyometric exercises. This final phase teaches your body to manage pressure and load for optimal core function and strength.
What if I have diastasis recti?
Yes! Ab Rehab is specifically designed to address diastasis recti through targeted core and pelvic floor exercises, progressive strength training, breath work and posture optimization to help close the gap and rebuild core strength.
What equipment is needed for the ab rehab?
Most workouts require minimal equipment, such as a small ball, resistance band, and light dumbbells. Optional equipment may include a  foam roller for certain release work.
How soon can I start postpartum?
The ACOG (American College of Obstetricians and Gynecologists) guidelines state that a woman who had a vaginal delivery and healthy pregnancy can start exercising when she feels ready after delivery. Some Moms begin as early as 2 to 6 weeks post-delivery. We also offer an early postpartum program for those who want to take a even gentler start to their rehab approach.
Can I start Ab Rehab if I had a baby years ago?
Yes! Ab Rehab is designed for women at any stage postpartum, whether you had your baby last week or 20+ years ago. It’s never too late to rebuild your core and pelvic floor strength and reach your goals.
Is Ab Rehab safe for
C-section moms?
Absolutely. Ab Rehab includes a specific protocol for C-section recovery, focusing on scar mobilization, core rebuilding, lymphatic work and addressing common challenges like low belly pooch or posture imbalances.
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No credit card required