BEYOND BIRTH: CORE RESTORE STAGE 1&2 (POSTPARTUM)

Core recovery exercises after giving birth are essential. Healing Diastasis Recti may take up to one year, but it is never too late to begin.

THINGS DON’T JUST SNAP BACK INTO PLACE 
AFTER THE BABY ARRIVES
 
Regaining your shape postpartum is not solely about strength;
your primary goal should be proper function and core stability. 

This is where the 
Beyond Birth: Core Foundation Stage 1 ( Early days Postpartum Program)
 and Stage 2 comes in. 

Core Restore Stage 2 is designed to be used when you are starting core rehab 
slightly later or even a few years later. 
  
IT IS NEVER TOO LATE.

It’s never too late to reconnect with your core and reshape your waistline—gently, mindfully, and at your own pace.

CHOOSE Yourself FIRST.

 You might be wondering,
 what if I need a more personalised approach? 

Even with a customised plan, these foundational techniques will be woven into your program, 
because they are essential for deep, lasting core restoration.  

This is an ideal starting point for every mother who feels ready to reconnect with her body, whether in the early days after giving birth or even years later.

 Especially if you had a healthy pregnancy, a normal vaginal delivery,
 (Regain work with core after 4-6 weeks if you had a C-Section like I did).

This program offers a safe, effective way to begin. 

 The key is to focus on gentle, evidence-informed movements that help stabilise your pelvis and midsection, laying the groundwork for strength, balance, and confidence in your postpartum body.  
WHAT ABOUT C-SECTION? 
If you've had a C-section, severe vaginal tears (grade 3 or 4), or any other complications, 
it's advisable to wait 4-6 weeks before starting. 

However, please consult your doctor to determine 
when it is safe for you to begin establishing your core foundation before engaging in any other exercises.
IT IS IMPORTANT TO UNDERSTAND
 How pregnancy affects the musculoskeletal system:
 As the belly expands, the abdominal muscles stretch, 
and the back muscles shorten. 

The connective tissue in the linea alba thins and separates. 

Your ligaments and pelvic joints become very unstable.  

The pelvic floor often weakens under the weight of the fetus. 

Your diaphragm changes to accommodate the growing belly, 
affecting breathing mechanics. 

 Your ribcage slides backward out of the way, 
leading to shorter and shallower chest breaths. 

DID YOU KNOW THAT....
Everyone develops abdominal separation during pregnancy, and this can impact the function of the core.

 In most cases, the abdominal separation resolves by 6-8 weeks postpartum.

 The timeline will vary from person to person. 

It also depends on whether we managed not to weaken the linea alba (the middle line) while moving, causing abdominal doming when getting off the sofa, standing up, rolling, etc. 

During pregnancy, your core muscles get stretched losing their ability to fire correctly.

This is why it is important to start with simple ways
to activate your core through Core Compression Exercises.

These exercises help regain intra-abdominal pressure, which is crucial, especially when you exert yourself. This foundation skill is essential for bringing all your core muscles on board.
 
This program will assist you in developing the skill of coordinating
the muscles of your deep core. 

REMEMBER....
 Whatever you choose to do, go slow, and always listen to your body. 

MORE ABOUT THE PROGRAM BELOW

START HERE


The most important part of connecting with your body is aligning your Transverse Abdominis, Pelvic Floor, and Diaphragm.

Regain strength in your Pelvic Floor.


WEEK 1-6

Reconnect with your core and activate it to safely progress through exercises in the early postpartum days.

Spend 5-10 minutes a day,
five times a week.

FROM WEEK 7 & onwards

Continue core activation as you gradually transition into core restoration exercises with your doctor's approval, ensuring a safe exercise routine.

Allocate 5-10 minutes a day, five times a week. 

BONUS

Daily Gentle Yoga stretch 16min

Sleep Science 18min

 Lesson + slides
+ Action Steps

At the earliest after giving birth,
your initial core exercise that needs to be applied is correct breathing, which includes deep
diaphragmatic breaths
while lying down in a neutral spine position.

As you breathe in, you should feel a connection with the pelvic floor, rib cage, and core muscles working together to open up the space.

As you breathe out, you should be able to connect your pelvic floor, abdomen, and rib cage, working together like one big orchestra.

THIS IS WHAT YOU WILL GAIN FROM THIS PROGRAM.

Scroll down to explore the full 
 Beyond Birth: Core Foundation Stage 1 (Early days Postpartum Program) and Stage 2: Continuing your Foundation. 
and preview some of the lessons  
SHOW ME THE COURSE CURRICULUM

 CLIENTS  LOVE

Inese were really friendly and warm.

She is a great trainer to helped me with my post-partum/post c-section body, very knowledgeable
 and always ensuring.

I understood how to do the exercises properly to get the best effect.

Highly recommend it.

 Helen Walker  London

Inese has helped me to improve my fitness levels
and gave a very effective advice -of the most effective way for toning  
my abdominal muscles.

 I highly recommend her.

 She always find answers for any question.

Sultana Miah, London

Inese is a fantastic PT - her approach is truly holistic as she takes into account not only your physical state but the emotional one as well.
We have been training for 6 months now. It was very pleasing when my husband noticed how my belly is much more toned than his.

Friends were also surprised how quickly I jumped back into shape. 9 months after giving birth and my abdominal muscles have fully closed (I’ve started with 2 cm separation in the naval area). It was also eye opening to learn that you shouldn’t be doing things you used to from day one, like crunches and planks and instead you need to prepare your body for that type of exercise otherwise you do more harm than good.  Inese is great at talking you through all this and giving you the right level of exercise.

  Yulia Giancola, London

Best PT ever!

Inese has started training me a few months after I had my baby and she is amazing.

She is very knowledgeable and will shape the sessions around you and the areas you need to work on (posture, core...).

She will also help on your diet if you want her to.

 Can't recommend her enough!

Sarah Ben, London

Establishing a foundation before you are released by the doctor as "safe to exercise" allows you to progress to the Stage 2 program,
 Beyond Birth: From week 6/8 & onwards,
with Core Foundation exercises that enable you to advance in your fitness.

ABOUT BACK TO BALANCE ACADEMY FOUNDERS 

INESE ZUTE

Conscious Feminine Mind and Body Coach, Nutritional Therapist specialising in Reproductive Health, Personal Trainer for Women, Creator of Instinctive Soul Dance Pre-Post Natal Fitness,  Intuitive Alchemy Work, Certified Transformational Breath® Facilitator

SARA JAGER

Holistic Health Coach,
Embodiment and Empowerment Mentor for Women,
 Womb Healing Facilitator, Yoga Teacher


Course Pricing

Beyond Birth: Core Restore Stage 1 & 2

£49.99

  • Core Restore Stage 1& 2 is designed to be used when you are starting core rehab slightly later or even a few years later.

Buy Now

Want to know more? 

FREQUENTLY ASKED QUESTIONS

There is no need to wait, as these breathing and core awakening techniques are safe to begin from day 1. It primarily involves focusing on your breath and reconnecting with your body. Should you have any concerns, double check with your doctor.

The decision on when to start reclaiming your core stability and expediting the healing process is entirely yours. By engaging in this program, you assist your body in recalling the activation of the correct muscles during various activities. The timing depends on your personal goals."

You can initiate this program earlier than 6-8 weeks postpartum. The Core Foundation Program is suitable for any woman who feels prepared to dedicate 10 minutes a day to reconnect with her body using some of the safest techniques. However, it's crucial to obtain confirmation from your doctor regarding your specific case. Additionally, allow yourself sufficient time to heal from any wounds. The techniques involved in this program focus on breathing and reconnecting with your core and are considered safe for early use. It's advisable to wait for a minimum of 2 weeks before starting the program. If, during this time, you do not experience any discomfort, pain, or bleeding from the scar, you can confidently proceed with the program. Always prioritise consultation with your healthcare provider for personalised guidance based on your individual circumstances. 

This could happen only in rare cases. Regular input and consistency will bring you results, as a visible flatter belly, before progression into more advanced core recovery exercises.

You can always ask any questions in our private community. If you are interested in diving deeper into your own personal case.. You can book a free 15min discovery call with Inese Zute https://www.fitmamalondon.com/pre-post-natal-nutri-fitness .

We are confident in the quality of our products/services and want you to be fully satisfied with your purchase. If you are not completely happy with your purchase, we offer a 7-day money-back guarantee from the date of purchase.

In our experience, there is always an option if you are willing to find one! But we understand that sometimes you can find yourself in a situation where you already exhausted all the options and you would really need some support. If you have a pure intention and feel that this course is your answer, get in touch to ask if we have any scholarships available. 

Please send any questions to info@backtobalanceacademy.com

Course Curriculum

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