DESIGNED FOR MUMS
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Book a 20-min call with a Core expert · ₹499
credited to whichever program you choose.
THE JOURNEY
Each phase gives you three months of focused programming and builds on the phase before it. The path is structured; how you progress through the exercises should reflect your recovery, comfort and readiness.
PHASE 1 · PROGRAM MONTHS 1–3 · 3 MONTHS
Reconnect. Build control. Find your starting point.
Begin by working on diastasis recti, with breath, pelvic floor awareness, deep core control and gentle functional movement. Foundation focuses on the building blocks that support everyday movement and prepare you for strength training.
Next → Strength — build on your foundation with progressively more demanding full-body training.
PHASE 2 · PROGRAM MONTHS 4–6 · 3 MONTHS
Build strength from your foundation.
Progress into full-body strength work while continuing to develop core and pelvic floor coordination. Gradually increased resistance and exercise challenge help you build the capacity for everyday movement and the activities ahead.
Next → Performance — build on that strength as you prepare for more demanding movement.
PHASE 3 · PROGRAM MONTHS 7–9 · 3 MONTHS
Prepare for the movement you love.
Build on your strength with more challenging movement. This phase progressively introduces greater demands on coordination, speed and, where appropriate, impact, helping you prepare for the activities you want to return to.
Performance is personal. Reaching Month 7 does not automatically mean you are ready to run, jump or return to a particular sport.
THE OUTCOME
Progress begins with the foundations and our body can do next.
Build awareness and control as
you return to exercise after
pregnancy.
Develop full-body strength for
the physical demands of your
day.
Build towards more challenging
movement through a gradual
sequence.
Understand how Foundation,
Strength and Performance
connect, without choosing a new
program at every transition.
Movement, nutrition and support in one nine-month program.
Foundation leads into Strength. Strength leads into Performance. All three sit inside The Core Membership, so you never have to choose a new program at every stage.
Join The Core →
MORE
THAN
WORKOUTS
A STRONGER
YOU, EVERYDAY
YOU’RE NOT ALONE
Your membership goes beyond the sessions.
Learn directly from Issa: Pre & Postnatal Fitness Specialist Senior Mat & Reformer Pilates and Strength Trainer Certified in the UK & US
Stuck on a movement or a progression? Get clarity before it stops you.
Women who are rebuilding and getting stronger — at the same stage, with the same goal.
Gentle cleanses and recipes under 20
minutes, made for sleep-deprived
days.
One connected postnatal program. Begin with your foundation, build strength from there, and work towards the movement you want to return to — without choosing a new program at every stage.
Healing DR is a process, not a quick fix. Every stage keeps building on that work, so over nine months your core gets the time and progression it needs to heal and get strong.
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.
— Rashi, Founder, The Core
Stronger cores. Calmer days. Happier you.
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 crunches or HIIT won't rebuild it. What your body needs is the right order: heal your diastasis recti and pelvic floor, rebuild your deep core, then build real strength. That's the next nine months..
2,699/month·Included in The Core Membership
Join The CoreYour membership also includes Beginner, Intermediate, the 10- Minute Series and every program we add.
See The Core MembershipYes. All workouts are safe for both C-section and natural delivery. Start after your doctor's approval or from 6 weeks postpartum.
Foundation needs just a mat. Strength adds light and heavy dumbbells. Performance uses dumbbells, a Pilates ball and resistance bands.
No pressure. Sessions are pre-recorded, so pick up where you left off. You can repeat any phase for as long as you're a member, and the next phase unlocks as you progress.
Yes. Working on diastasis recti is where the program begins. Foundation starts with breath, deep core and pelvic floor work, and every phase builds on it. Healing DR is a process, and nine months gives it the time it needs.
Yes , core strength isn't time-bound. It's never too late to start.
No. Months 1-3, 4-6 and 7- 9 are your program months, counted from when you start, not from birth.
An anti-inflammatory nutrition plan, gentle cleanses, recipes under 20 minutes, weekly Live Q&A with Issa, doubt sessions and the Core community.
An anti-inflammatory nutrition plan, gentle cleanses, recipes under 20 minutes, weekly Live Q&A with Issa, doubt sessions and the Core community.
