Your body did something extraordinary.

Now let's rebuild it — properly.

Not a bounce-back program. Not a 'get your body back' promise.
A step-by-step reconnection — from the inside out.

THE HONEST SECTION

Before we tell you what this is — here's what it isn't.

Most postpartum fitness advice tells you to push harder, move faster, get back to where you were.

We're going to tell you something different. Your core doesn't snap back after birth. Your pelvic floor has been through enormous strain.

Your deep muscles have lost their connection — and no amount of crunches, HIIT or getting back to the gym will fix that. In fact, for most women, it makes it worse. What your body needs first isn't intensity.
THE JOURNEY — WEEK BY WEEK

7 sessions. 3 weeks. One clear path.

This is not a workout plan. It’s a reconnection protocol — built in the exact order your body needs.

WEEK 1 SESSIONS 1-2

Reconnect

LAY THE FOUNDATION
  • Breath and deep core working together again
  • Pelvic floor coordination — not just Kegels
  • Diastasis-safe activation from session one
  • Gentle movement without pressure or pain
What you'll feel: A connection you may not have felt since before your baby. Nothing dramatic — just there. Present. Yours again.
WEEK 2 SESSIONS 3-5

Rebuild

BUILD STRENGTH, GENTLY
  • Breath, floor and core as one integrated system
  • Controlled load — strength without strain
  • Postural reset from feeding, carrying and exhaustion
  • Progressive challenge once your foundation is ready
What you'll feel: Strength returning in places you forgot existed. Less back fatigue. Movement that feels deliberate — not effortful.
WEEK 3 SESSIONS 6-7

Rise

INTEGRATE AND MOVE FORWARD
  • Full body integration — strength, breath and control together
  • Progressive challenge — your body is ready for more
  • A clear handoff into what comes next
  • Trust in your body and confidence in what it can do
What you'll feel: Like yourself again. Not the self before — something steadier. More connected. More capable.

Who this is for ?

This is for you if…

  • 1-12 months postpartum.
  • Cleared by your doctor for movement.
  • Rebuilding core + pelvic floor.
  • Want structure, not workouts you second-guess'.

Not a fit if ?

This is Not for you if…

  • Under 6 weeks postpartum without clearance.
  • High-risk recovery not medically approved.
WHAT THEY SAY

Real women. Real change.

Stronger cores. Calmer days. Happier you.

”

"I did crunches for 3 months thinking I was doing the right thing. Two sessions
into Week 1 and I finally felt my actual core. I didn't know what I'd been
missing."

M
Meera
5 months postpartum, Mumbai
Stronger and steadier
”

"By Day 3 I sneezed and nothing happened. I stood in my kitchen and started
crying. I didn't know it could just go away."

S
Sunita
14 months postpartum, Pune
Felt my core again
”

"I finished Week 3 and felt steadier than I had since before my pregnancy. Not
back to before but better than before."

D
Divya
8 months postpartum, Bengaluru
Less pain, more ease

What’s inside?
Sessions 7 episodes, 15–20 minutes each
Program length 3 weeks, repeat if you don't feel ready for next step
Equipment None — floor space only with mat
When to start 6 weeks postpartum minimum
Access Mobile, tablet, desktop
Access period 6 months from purchase
What comes next Beginner Program — included in The Core Membership
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A note from Rashi

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After my second baby I knew I couldn't make the same mistake I made the first time — going straight back to intensity and burning out completely. What I found, working with Issa, is that the postpartum body isn't broken. It just needs to be met where it is. Not pushed back to where it was. I built The Core because this program didn't exist when I needed it. It does now. Start where you are. We'll take it from there.

With love,
Rashi

Founder, The Core
DESIGNED FOR MUMS 6+ weeks postpartum

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