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This daily 10-minute routine is designed exactly for that. It’s simple, evidence-based, and aligns with our approach in Ab Rehab, the Hypertonic Pelvic Floor Program, and the Prolapse Support Program inside the Natal app.

Back pain and pelvic discomfort are two of the most common complaints during pregnancy—but that doesn’t mean they’re inevitable. In fact, most pregnancy-related pain has a root cause that can be addressed through intentional movement, posture correction, and core retraining.‍This guide walks you through everything you need to know about improving posture and relieving pain during pregnancy, including:

Enter the mom and baby workout: a series of baby-inclusive exercises that support postpartum fitness while helping you bond with your little one. These aren’t just cutesy movements for Instagram, they’re grounded in science, designed to rebuild your core, reduce postpartum aches and pains, and restore functional strength.

Postpartum walking is one of the most underrated yet effective forms of gentle exercise that restores strength, supports mental health, and lays the groundwork for a full recovery. But it’s not just about walking, it’s about how you walk and what your body is doing while you move.

C-Section moms deserve to recover fully—not just functionally, but aesthetically, AND structurally, too. By addressing the deeper layers of healing that most programs skip. Whether you’re 8 weeks or 8 years post-surgery, here’s what every C-section mom needs to know.

But here’s the truth: kegels shouldn't be the first step for everyone postpartum.

You can begin reconnecting to your core without ever lying down.

while the word Pilates is everywhere these days (and honestly, used to describe everything from breathing on a ball to full-on HIIT sessions), we’re here to give you clarity on what’s actually helpful in early postpartum, why breath-led movement matters, and three powerful ab ball exercises you can start with at home.

ou keep cutting calories, but you can't lose weight. Have you ever thought that there might be more to it than just how much you eat? If you feel like you're doing everything right, or you're in a calorie deficit and eating a healthy diet, but not making progress and are still having difficulty losing weight or maintaining a healthy body weight, you might be starting to wonder, " Do I Have Weight Loss Resistance?"

Diastasis recti, a common postpartum condition characterized by the separation of the abdominal muscles, affects many new mothers. Healing this condition requires a comprehensive approach, and one of the most effective methods is diaphragmatic breathing. Diaphragmatic breathing is also called belly breathing. This technique not only aids in the recovery of diastasis recti but also enhances overall core strength and functionality.

Diastasis recti, or 'abdominal separation,' involves the separation of abdominal muscles, which commonly occurs during and remains after pregnancy. This article covers what diastasis recti is, how to recognize its symptoms, and learn how to properly heal.

It can seem like your glutes just suddenly disappeared during or after pregnancy. But, rest assured - this is something that CAN be fixed! It's actually not that you've simply lost all your hard-heard glute muscle... postpartum flat glutes, or 'mom butt,' or 'pancake butt' is due to weakened muscles pelvic floor and abdominal muscles, and postural changes making your butt flat.

Did you know doing a kegel exercise only contracts ONE part of your pelvic floor?! When healing and strengthening your pelvic floor, or any muscle in the body, you must work the ENTIRE muscle system AND through its full range of motion!

Diastasis recti—a separation of the abdominal muscles that can leave you feeling less than your strongest self. So, how do you know if you might have it? Let’s dive into the common signs and symptoms of diastasis recti postpartum and what they might mean for you.

Discover the causes of the C Section pooch and explore effective treatment options to restore your confidence.

Struggling with a stubborn lower belly pooch? Discover practical tips and strategies to help you achieve a flatter tummy. Read more for effective solutions!