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
Easy-to-Follow
Workouts
Life Group
Coaching
Minimal
Equipment to
Begin
Access to
Licensed
Experts
Join a supportive community
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
Our 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 your C-Section scar
with our expert protocols.
Our C-Section Recovery Program offers techniques to optimize healing at any stage post-surgery, including scar mobilization, breath work to reduce the C-section “pooch,” and lymphatic drainage to ease inflammation. Learn to improve scar appearance and support long-term core function.
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30-day Slim Down
Balance Hormones, Boost Energy, and Lean Out in 30 Days
Our 30 Day Slim Down Nutrition Program is an anti-inflammatory meal plan designed to reset gut health, balance hormones, improve energy, and help you lean out. It optimizes metabolism, stabilizes insulin levels, and includes a breastfeeding-friendly version. Master portion sizes and make sustainable nutrition choices for long-term success—no calorie counting required.
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Bod Squad
Follow Along
Total body fitness program designed to tone, sculpt and build lean muscular strength.
The BOD Squad Full-Body Aesthetics Program is a monthly plan to build lean muscle, tone your physique, and boost strength with music-choreographed workouts led by engaging trainers. Each month features a fresh program with a structured cycle, helping you track progress and apply progressive overload from home or the gym.
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Bod Squad Show and Go
Balanced program of upper, lower body, core and total body traditional strength training
The Monthly Strength Training Program delivers results with a convenient, show-and-go format for home or gym use. Each month features a new workout plan and demo videos, designed to build strength, tone your body, and enhance lean muscle using progressive overload. Repeat weekly workouts and track progress at your own pace.
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Hypertonic Pelvic Floor Program
Targeted program for the
over active pelvic floor
Our Pelvic Floor Release Program relieves tight pelvic floor muscles, improving function and reducing symptoms like incontinence, pain, and urgency. Pair it with Ab Rehab to restore mobility and achieve optimal results.
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Pelvic Organ Prolapse (POP) Program
Targeted program for any timeframe post-partum
Our Pelvic Organ Prolapse Recovery Program improves pressure management, function, and support for all prolapse severities while reducing symptoms like heaviness, bulging, urinary urgency, and low back pain. Use it alongside Ab Rehab to enhance strength and ensure long-term recovery.
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Don’t just take our word for it

See the transformations in expert-guided community
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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!
This Is Amazing!
I can’t believe how much I didn’t know about healing and getting stronger after pregnancy. The videos are quick and easy to follow—perfect for a busy mom like me with four kids under four. Even when I can’t be consistent, it’s still making such a difference and I’m getting results!
Stacey P.
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.
Truly Life-Changing!
This program completely turned my postpartum recovery around after my second baby. I’ve never found anything else like it! Nancy and her team know exactly what they’re doing and make it so approachable for anyone. Can’t recommend it enough!
Heather O.
Grateful for This App
This app saved my core and helps me keep up with my kids. I started eight months postpartum, and it’s been a game-changer. I’ve been active my whole life, but this is the first program that taught me how to really fire up my deep core muscles. Love it!
Courtney D.
Everything You Need for Recovery
This program covers it all—relaxing tight muscles, strengthening weak ones, fixing alignment, and healing diastasis recti. I can already feel my pelvic floor getting stronger, and my core is improving. It’s taking me time, but it’s totally worth it!
Natalie P.
It Actually Works!
This program is legit! Everything feels tighter and ‘back where it supposed to be’. The levels are great, and you can break things up to fit it into your day no matter how much time you have. The coaches are super helpful and quick too. I’m so impressed!
Jess C.
Learning So Much!
Wow, I’m blown away! It’s only been a week, and I already feel so much more connected to my postpartum body. These women really take the time to break down the basics and teach you how to activate your deep core. I can’t wait to keep going and see even more results!
Liz C.
Feeling Like Myself Again!
After just a few weeks, I’ve regained so much core strength after my third baby. Honestly, I feel even stronger now than I did before pregnancy. This program is a must-have for any postpartum mom looking to feel strong and confident again!
Maria G.
Major Results After C-Section
Ab Rehab plus the Slim Down is no joke—I lost inches everywhere and 15 lbs in just three months, even seven years after my C-section! The support from the team was incredible. I wasn’t expecting such personal help with so many clients, but they delivered big time. So grateful!
Becca L.

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
Annual
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$89.99
/year
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$29.99
/quarter
$10/mo
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Monthly
$14.99
/month
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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