Feel confident in your body again

RYC^® (Restore Your Core) is a 12-week program that helps you rebuild core and pelvic floor strength so you can move, lift, and live without fear – whether you’re dealing with leaking, diastasis recti, pelvic organ prolapse, or postpartum weakness.

Unlike isolated exercises that only work one area, RYC^® teaches your whole body to work together as a system. This approach to pelvic floor rehabilitation restores functional movement patterns that support long-term healing – not just temporary fixes.

Since 2015, over 10,000 women have used RYC^® to return to running, strength training, and everyday activities with confidence.

The RYC^® 12-Week Program addresses the root cause, not just the symptoms.

Most programs strengthen your pelvic floor and core in isolation. RYC^® retrains how you breathe, move, and manage pressure throughout your entire body.

The difference:

• We teach you WHY you leak/dome/feel pressure – not just exercises to “fix” it
• You learn to move safely in real life (picking up kids, running, lifting) – not just during workouts
• The program progresses through 4 distinct phases as your body heals – not the same exercises repeated
• You address whole-body patterns (breath, posture, tension, nervous system) that other programs miss

After RYC^®, you move differently all day – not just during exercise. That’s what creates lasting change.

RYC^® addresses core and pelvic floor dysfunction at the root – which is why it helps with so many seemingly unrelated symptoms. When your breathing, posture, and pressure management aren’t working together, issues show up throughout your body.

Core & Abdominal:

• Diastasis recti (abdominal separation)
• Core weakness after pregnancy or injury
• Abdominal doming or coning with exercise
• Lower abdominal bloating or pressure

Pelvic Floor:

• Leaking when running, jumping, sneezing, or laughing
• Pelvic organ prolapse
• Hypertonic (tight/overactive) pelvic floor
• Painful sex or difficulty with orgasm

Pain & Tension:

• Chronic lower back pain
• SI joint pain or instability
• Hip pain and tightness
• Pelvic pain related to endometriosis
• Plantar fasciitis
• Postural issues (including forward head posture)

Why does one program address all of these? Because they’re all connected to how your core, pelvic floor, breath, and alignment work as a system. When you retrain the root patterns, symptoms throughout the body improve – often ones you didn’t expect.

Absolutely! Many of our participants have successfully addressed issues that have persisted for 10, 15, or even 20+ years. Your body has an incredible capacity for healing your core and pelvic floor at any age and stage. We’ve seen women in their 60s and 70s reverse prolapse, significantly reduce diastasis recti, and eliminate symptoms they thought were permanent. It’s never too late to restore your core.

1. Most women choose RYC^® Guided ($447) – our complete 12-week core and pelvic floor program with structured daily calendars, rotating workout styles, exercise modifications, and lifetime access. You get clear direction, variety, and accountability without guesswork. Women who choose Guided are 2x more likely to complete the full program and see lasting results.
2. RYC^® Guided+ ($747) includes everything in Guided plus two private 1-hour sessions with a certified RYC^® Coach. Ideal if you want personalized feedback on your form and progression, need expert guidance for complex symptoms, or prefer added accountability and support throughout your journey. You can also add additional sessions anytime.
3. RYC^® Essentials ($247) gives you the foundational workout library and education – best if you’ve already worked with a pelvic floor PT and just need ongoing workouts, or if budget is your main concern right now.

All three tracks teach the same core method – the difference is in how much structure and support you receive. Choose based on what feels right for you.

• Choose RYC^® Guided if: You want a clear daily plan that removes the guesswork and keeps you consistent. This is our most popular track because it gives you structure, variety, and the ability to scale exercises up or down based on how your body feels each day – perfect for healing diastasis, prolapse, low back pain, leaking, postpartum injuries or any other pelvic floor difficulties.
• Choose RYC^® Guided+ if: You want expert eyes on your specific body and symptoms. The two private coaching sessions help you get personalized feedback on your form, address questions about your unique situation, and ensure you’re progressing safely – especially helpful if you’re navigating prolapse, returning to athletic training, or want extra reassurance you’re doing things right.
• Choose RYC^® Essentials if: You’ve already worked with a pelvic floor physical therapist and understand your body well, or you’re highly independent and prefer to create your own path through the program without structured guidance.

Yes! You can upgrade from RYC^® Essentials to Guided, or from Guided to Guided+ anytime directly in the platform. You’ll immediately get access to all the additional features and support.

Absolutely! Many women in RYC^® are 10, 15, or even 20+ years postpartum. Your body’s ability to heal and rebuild strength doesn’t have an expiration date. We’ve seen women successfully address diastasis recti, prolapse, leaking, and core weakness decades after having their babies – including women in their 60s and 70s. It’s never too late to restore your core.

Yes – many women with pelvic organ prolapse have successfully used RYC^® to manage symptoms, improve organ position, and return to activities they thought they had to give up. The program teaches you how to manage intra-abdominal pressure and retrain movement patterns that support your pelvic floor, which is essential for prolapse recovery.

We always recommend checking with your healthcare provider, especially if you have severe prolapse or other medical concerns. However, RYC^® is designed to be safe and effective for prolapse at all stages – we’ve seen women improve symptoms ranging from mild to severe.

Each RYC^® workout is about 25 minutes, and we recommend 4 sessions per week for best results – that’s around 1.5-2 hours total per week. On busier days, you can use our express classes (10-15 minutes) and still make progress.

The program also encourages daily movement like walking, but the structured workouts are where the real retraining happens. Consistency matters more than intensity – even 10 minutes is better than skipping.

Most women notice something shift within the first 2-3 weeks – whether that’s less back pain, more core stability, reduced heaviness from prolapse, or simply moving with more confidence. By the end of 12 weeks, women typically see significant improvement in their primary symptoms: smaller diastasis gaps, better prolapse management, no more leaking during exercise, and the ability to return to activities like running, lifting, or training without fear.

Physical improvements:

• Reduced or eliminated leaking during exercise, sneezing, or jumping
• Smaller diastasis gap and improved core strength
• Decreased prolapse symptoms and heaviness
• Less back, hip, or pelvic pain
• Better posture and alignment

Functional gains:

• Return to running, lifting, or training without fear
• Improved sexual function and less pain during intimacy
• Confidence in everyday movements (picking up kids, getting out of bed, carrying groceries)
• Ability to do activities you thought you’d given up

That said, every body heals at its own pace. Some women see dramatic changes quickly; others experience more gradual progress. What matters most is that you’re building strength and coordination that lasts – not just temporary relief.

The real goal isn’t just symptom reduction – it’s retraining how your body manages pressure and movement so healing continues long after the 12 weeks of the RYC^® program end.

Most women start with the 12-week online program – it gives you everything you need to begin healing your core and pelvic floor, and you have lifetime access to come back to it anytime.

The RYC^® Pelvic Floor Assessment is helpful if you’ve been working on your symptoms for a while without seeing progress, or if you want personalized insight into specific movement patterns or compensations that might be holding you back. But it’s not required to start – the program itself is designed to address the most common patterns we see.

Start with the program. If you need additional support later, the Assessment is always available.

No – RYC^® is a core and pelvic floor rehabilitation program that draws from multiple disciplines including Pilates, functional movement, and breathwork. While Lauren is trained in yoga (among other methods like FRC^® and Pilates), RYC^® focuses on strength, stability, and pressure management – not flexibility or spiritual practice.

You’ll recognize some movements from yoga classes, but the intent is different. We’re building coordinated strength and teaching your body how to manage load and pressure – essential for healing diastasis, prolapse, and pelvic floor dysfunction. There’s no Sanskrit, no spiritual elements, and no “push deeper into the stretch” approach.

If you’ve done yoga before, you’ll feel familiar with some of the movements. If you haven’t, that’s completely fine – everything is taught from the ground up with your core and pelvic floor health as the primary focus.

RYC® was specifically designed for women with core and pelvic floor issues, including significant symptoms like prolapse, large diastasis gaps, chronic pain, or severe leaking. The program teaches you how to manage pressure and move in ways that support healing, not make things worse.

Every exercise includes modifications so you can scale based on how your body feels each day. If you need more support, RYC® Guided includes chair-supported options, standing-only classes, and regressed movements designed for bodies that need extra accommodation.

We always recommend consulting with your healthcare provider before starting any new exercise program, especially if you have significant symptoms or medical concerns. They know your specific situation best and can help you determine if RYC® is appropriate for you right now.

No – you can do the entire RYC^® program with just a yoga mat (or even a towel or carpeted floor). A yoga block is helpful for some exercises, but you can easily use a thick book or firm pillow instead. Everything is designed to work with what you already have at home.

Yes! Once you purchase any RYC^® track, you have lifetime access to all the materials – including any future updates and improvements we make. You can revisit the program after future pregnancies, come back for a refresher anytime, or repeat phases as many times as you need.

You’re not alone in this. All tracks include access to our help center and email support. If you choose RYC^® Guided, you get priority email support with faster response times. And with RYC^® Guided+, your two private coaching sessions are perfect for addressing specific questions or concerns about your progress.

We also have a free Facebook community with thousands of women going through RYC^® and trained professionals who answer questions daily.

RYC^® differs from many programs by focusing on whole-body patterns and connections rather than isolated exercises. Our approach addresses the root causes of your symptoms, not just the symptoms themselves. Many participants come to us after trying multiple other approaches without success, only to find that RYC^® finally gives them the tools they need to heal. The program’s comprehensive nature, focus on education, and emphasis on sustainable movement patterns create lasting change where spot-treatment approaches often fail.

Yes – RYC^® is particularly effective for hypertonic pelvic floors because it teaches you how to release tension and restore coordinated movement, not just strengthen. The program focuses on breathing patterns, pressure management, and releasing compensatory gripping – which is often the root cause of pelvic floor tightness.

Many women with hypertonic pelvic floors find that symptoms like pelvic pain, painful sex, or difficulty emptying their bladder improve significantly once they learn how to release and coordinate their pelvic floor instead of constantly bracing it.

RYC^® addresses both stress incontinence (leaking when you sneeze, cough, jump, or exercise) and urge incontinence (sudden, strong urges to go) by retraining how your core, pelvic floor, and breathing work together.

Instead of just doing Kegels in isolation, you’ll learn how to coordinate your diaphragm and pelvic floor during real movements – which is what actually helps with leaking in daily life. Many women see significant improvement or complete elimination of symptoms, though everyone’s journey and timeline are different.

RYC^® and pelvic floor PT work well together – they serve different but complementary purposes. PT provides personalized, hands-on assessment and treatment specific to your body. RYC^® gives you the daily practice and education to retrain movement patterns at home.

Many pelvic floor physical therapists recommend the RYC® 12-Week Program to their patients. Some women use RYC^® alongside PT to reinforce what they’re learning in appointments, while others start with RYC^® and add PT later if they need additional hands-on support, or use RYC^® after PT ends to continue building strength long-term.

Kegels focus on strengthening your pelvic floor in isolation – but if your pelvic floor is already too tight, or if you’re not breathing and moving in ways that support it, more squeezing won’t help. In fact, it can make things worse.

RYC^® teaches you how your breathing, posture, and movement patterns affect your pelvic floor throughout the day – not just during exercise. You’ll learn how to coordinate your diaphragm and pelvic floor during real movements (like picking up your kids, getting out of bed, or running), which is what actually creates lasting change.

Many women find that once they stop trying to “fix” their pelvic floor with isolated exercises and instead retrain how their whole body manages pressure, symptoms they’ve had for years finally improve.

RYC^® is designed to be adaptable for different bodies and conditions. Women with fibromyalgia, hypermobility, arthritis, chronic pain, and previous injuries have all successfully completed the program. Every exercise includes modifications so you can adjust based on what your body needs each day.

We always recommend consulting with your healthcare provider before starting any new exercise program, especially if you have complex medical conditions or concerns. They know your specific situation and can help determine if RYC^® is appropriate for you right now.

Yes – RYC^® is designed to work alongside your other activities. As you learn how to manage pressure and coordinate your core and pelvic floor, you’ll find you can do your regular workouts more safely and effectively.

That said, if you’re currently experiencing symptoms during certain exercises (leaking during running, pain with lifting, heaviness after high-impact workouts), you may want to modify or temporarily reduce those activities while you rebuild your foundation. Many women find that once they complete RYC^®, they can return to everything they love – but with better form, less fear, and no symptoms.

RYC^® is designed to meet you where you are. The program includes chair-supported options, standing-only classes, and modifications for every exercise so you can start at whatever level your body needs right now.

Many women with severe symptoms or limited mobility have successfully used RYC^® – starting gently and building gradually as their body allows. You’re not expected to do everything from day one. The goal is progress at your own pace, not perfection.

RYC^® is a 12-week program divided into four progressive phases. Each phase builds on what you learned before, gradually increasing challenge as your body gets stronger and more coordinated.

Throughout the program, you’ll rotate between different workout styles – core strengthening, mobility, and breath work – so your body continues progressing without plateauing. You’ll also get educational videos that explain how your core and pelvic floor actually work, which helps you understand what you’re doing and why it matters.

The program includes targeted videos for specific issues like prolapse, diastasis recti, back pain, posture and more so you can focus extra attention on what matters most to you.

It depends on your starting point and how your body responds, but most women begin reintroducing high-impact activities around weeks 8-12 (stages 3-4 of the program) – and only once their symptoms have significantly improved and they’ve built good core coordination.

The program teaches you how to recognize when your body is ready to progress versus when it needs more foundation work. Some women return to modified versions of running or CrossFit within a few months; others take longer, especially with significant prolapse or diastasis recti.

The goal isn’t just getting back to these activities quickly – it’s returning with better form and coordination so you can train without symptoms or fear long-term. Many women find they actually perform better after RYC^® than they did before symptoms started.

You have lifetime access, so you can repeat the program anytime – many women go through it multiple times and discover something new each round. You can also continue with RYC® FIT, our ongoing strength and mobility program designed to keep building on what you learned in RYC®.

Most importantly, the skills you develop – how to manage pressure, breathe properly, and move with core coordination – stay with you for life. You can apply them to any activity you choose, from running to yoga to everyday life.

Absolutely! While our primary audience is women, the core principles of the program work for all bodies. Men with pelvic floor issues, including hypertonic pelvic floor, chronic pelvic pain syndrome (CPPS), and core instability, have successfully used RYC^® to address their symptoms and improve function.

Yes! We offer exclusive discounts for active-duty service members, veterans and their spouses in the US.

Please contact us at [email protected] for more details.

We recommend RYC^® Guided for most women because healing your core and pelvic floor works best with consistent, progressive structure – not guessing what to do next.

Here’s what Guided adds:

• Daily workout calendar – eliminates decision fatigue; you always know what to do next
• Scaled options – modify up or down based on how your body feels that day
• 4 workout styles that rotate – keeps your body progressing and prevents boredom
• Chair-supported modifications – so you can still move on harder symptom days

RYC^® Essentials is the same core program, but self-paced – best if you’ve already worked with a pelvic floor PT and just need the workout library, or if budget is your main concern.

Bottom line: The workouts and education are identical. Guided just removes the guesswork and keeps you consistent – which is what actually gets results.

Yes. Restore Your Core^® is frequently recommended by pelvic floor physical therapists, medical doctors, occupational therapists, and holistic movement professionals. Many of these clinicians either refer clients to RYC® or use the method alongside in-person treatment. Over 500 professionals have completed certification in the RYC® Method, ensuring it’s represented across a wide range of health and wellness settings. While RYC^® is not a replacement for medical care, its whole-body, anatomically informed approach makes it a trusted complement to clinical treatment plans.

RYC^® is considered one of the most trusted and effective programs for core and pelvic floor recovery because of its whole-body, somatic-based approach, its global community of 10,000+ success stories, and its creator, Lauren Ohayon’s 25+ years of experience in movement education. Rather than isolating symptoms or prescribing a one-size-fits-all solution, RYC^® helps participants restore strength and function by retraining patterns, nurturing nervous system resilience, and honoring the body’s history. With three levels of support and lifetime access, it’s built to meet people where they are – and evolve with them as they grow stronger.

I don’t offer refunds on RYC^®, and I want to explain why – because it’s actually about setting you up for success.

True healing of your pelvic floor and core requires commitment, consistency, and trust in the process. After working with over 10,000 women, I’ve seen a clear pattern: the women who commit fully from day one – who decide “I’m doing this for myself” – are the ones who get the most profound, lasting results.

When I created RYC^®, I designed it as a complete healing journey. It’s not a quick fix or something you “try out.” It’s a process that might challenge you, but it will also strengthen you in ways you might not expect.

I’ve made tons of free content available so you can genuinely feel out whether this is right for you:

• Try a free RYC^® workout  

• Explore my YouTube library  

• Read stories from women like you who’ve healed

If my approach resonates with you and you feel drawn to RYC^®, I invite you to trust that feeling. 

Once you join, you have lifetime access – which means you can move at your own pace, come back to the program whenever you need it, and grow stronger with our entire community behind you.
You deserve to give yourself a commitment that yields results. And we’ll be here to support you every step of the way.