Best Postpartum Workout Program: Restore Your Core® 12-Week Program

Healing after childbirth is about more than just “getting your body back” – it’s about rebuilding strength, restoring function, and learning to trust a body that’s just been through a monumental transformation. Postpartum recovery happens in phases, and each phase deserves thoughtful, targeted support.

Weeks 1-6 Postpartum: In the first six weeks postpartum, it’s essential to focus on rest, reconnection, and gentle healing. The Body Ready Postpartum Program by Body Ready Method® – co-founded by Lindsay McCoy and Lauren Ohayon is specifically designed for this phase. It helps promote circulation, reduce tension, and rebuild foundational awareness without adding stress or strain.

Week 7 and Beyond: This is when the Restore Your Core® 12-Week Program becomes an ideal next step in your postpartum healing journey. Developed by movement expert Lauren Ohayon, RYC® offers a proven, progressive path to address common postpartum challenges such as leaking, prolapse, diastasis recti, painful sex, and core dysfunction. With over 10,000 success stories, it has helped thousands regain strength, function, and confidence. While RYC® supports anyone navigating core or pelvic floor issues, its approach is especially effective for healing after pregnancy – as well as other life events or injuries that impact core and pelvic floor function. Whether you’re a few months postpartum or years into your healing journey, RYC® meets you where you are.

Start your healing today with this free workout

Table of Contents

Why RYC® is the Best Postpartum Workout Program

The RYC® Method stands out for its whole-body, expert-led approach to core and pelvic floor healing. It’s not just a fitness plan – it’s a healing system tailored for the unique challenges of postpartum life. Many women begin RYC® in the early weeks after giving birth, but it’s equally effective for those still struggling with symptoms years – or even decades – later.

Physical, Emotional & Systemic Healing for Postpartum Women

Benefit	How It Helps Postpartum Healing
Core Reflexivity	Postpartum, many women lose natural core engagement. RYC® retrains your deep core and pelvic floor to respond automatically during lifting, coughing, and laughing.
Re-patterning Compensations	After birth, compensatory movement patterns often cause instability or pain. RYC® helps correct these patterns for safer, more functional, pain-free movement.
Functional Strength	Postpartum life is physically demanding – involving tasks such as lifting babies and car seats, along with everyday tasks like carrying groceries and laundry baskets. RYC® builds real-world strength for daily activities without strain.
Nervous System Regulation	Hormonal shifts, sleep loss, and overwhelm affect healing. RYC® includes breathwork and nervous system support to ease stress and anxiety.
Body & Movement Literacy	RYC® teaches how and why postpartum symptoms occur – empowering women to heal themselves with informed, safe choices.
Multi-Symptom Support	Whether you’re healing from prolapse, diastasis recti, leaking, painful sex, or hypertonicity, RYC® addresses them all – together.

⭐⭐⭐⭐⭐
“When I came across RYC®, I read testimonial after testimonial and felt a glimmer of hope. For the first time I felt like I had some control over my outcome. Within the first 2 weeks, my prolapse symptoms were gone. Within 12 weeks, I felt strong again. Within 6 months, my doctor confirmed I no longer had a prolapse – and I was back to running, picking up my kids, and all the activities I loved.” – Christina Freeman

Customizable Support for Every Postpartum Journey

Tier	What’s Included
RYC® Essentials	– Lifetime access to 16 signature core + mobility classes – 4 workout categories (Core, Flow, Standing, Quick) – 5 foundational education videos – 10 tutorials + 5 FAQ videos (prolapse, DR, incontinence, more) – Bonus: Upper Ab Connect + Bridge to Fitness postpartum classes – Progress journal + searchable help center – Unlock 12+ advanced videos with consistent use – Standard email support Best For: Self-motivated individuals ready to heal at their own pace
RYC® Guided	– Everything in Essentials – Daily structured progression + added classes – 5 workout categories (adds Fusion) – Regressed options: chair, scaled, standing-only – Classes in diverse body types – Built-in journal prompts for guidance – Unlock 30+ advanced specialty videos – Priority email support (24-hr response) Best For: Those who want structure, built-in progression, and scalable workouts
RYC® Guided+	– Everything in Guided – 2 private 1-hour coaching sessions (intro + check-in) – Personalized guidance for your unique body – Direct email access to your RYC® Coach Best For: People who want structured progression plus personalized expert support at key moments

Bonus Classes: All tiers include Upper Ab Connect and Bridge to Fitness – two postpartum-approved bonus workouts to help you re-integrate strength, sensation, and control

Start healing with RYC® 12-Week Program >>>

Enjoy a free, pelvic-floor & core healing whole-body workout today

What You’ll Gain from Postpartum Healing with RYC®

Relief from common postpartum symptoms like prolapse, diastasis recti, leaking, and back pain
Improved core and pelvic floor responsiveness
Confidence to move, lift, and return to activity without fear
Improved posture and stability for the physical demands of motherhood
A clear, compassionate path to long-term healing – not just temporary fixes

⭐⭐⭐⭐⭐
“Without an ounce of drama, I can truly say that RYC® changed my life. I learned to love and trust my body – to treat it like a vital part of me, not a broken taxi to carry my brain around. I now have a truly functional core and no prolapse symptoms. I completed two 36-mile cycling races and owe it all to RYC®. Your body and soul will reap life-changing benefits.” – Steffanie Frandsen

What People Are Saying

⭐⭐⭐⭐⭐

“My prolapse symptoms are gone. I can lift, jump, and run without leaking. RYC® gave me my life back.” – Barbara M.

⭐⭐⭐⭐⭐

“I joined RYC® 20 years postpartum. Within weeks, I saw results I never thought possible.” – Christina F.

⭐⭐⭐⭐⭐

“This RYC® 12-Week Program gave me permission to move again. I feel stronger, more mobile, and more hopeful than ever.” – Katie J.

Postpartum healing is possible. Your body is not broken.

Join the RYC® 12-Week Program – designed to support and empower you after birth and beyond.

Learn more at Restore Your Core®

FAQ

What is Restore Your Core® and how does it work?

RYC® is a 12-week online program that teaches individuals how to resolve core and pelvic floor symptoms through a system of functional movement, breath, education, and progressive integration. While it was built with postpartum healing in mind, it is equally effective for anyone experiencing symptoms like leaking, prolapse, diastasis recti, or core weakness – no matter how long it’s been since giving birth, or even if they’ve never had children.

Is RYC® only for postpartum women?

Not at all. RYC® is used by people of all ages and life stages – including those decades postpartum, menopausal, or recovering from chronic pain or movement dysfunction. It’s very supportive for postpartum bodies, but is not limited to that group.

How does the RYC® 12-Week Program differ from Hab-it or Every Mother?

Unlike programs that rely heavily on Kegels and isolated pelvic floor exercises, RYC® trains your entire system to work in sync. It integrates nervous system regulation, breathwork, posture, movement education, and strength-building to retrain your core to respond reflexively in daily life. RYC® focuses on long-term healing through awareness and whole-body coordination – not just repetition of isolated drills.

What kind of results can I expect, and how soon can I expect them?

Many users report noticeable relief within the first 2-4 weeks, particularly from symptoms such as leakage or heaviness. By the end of 12 weeks, most participants experience stronger movement patterns, greater stability, and a restored sense of confidence in their body. Results are cumulative and continue to improve with consistency.

Is RYC® medically endorsed or PT-approved?

Yes. RYC® is used by and recommended by physical therapists, occupational therapists, midwives, chiropractors, and bodyworkers globally. The approach aligns with current best practices in core and pelvic floor rehabilitation and is regularly updated based on client feedback and ongoing research.

What happens after I complete the RYC® program?

You’ll continue to have lifetime access, and many people repeat the program for deeper results. Others progress to the RYC® FIT Online Studio, where you’ll have access to 500+ core and pelvic floor informed classes. The skills and awareness you gain from RYC® become tools you use for life.

While RYC® FIT offers functional, whole-body movement informed by the RYC® method, it isn’t a rehabilitation program. It’s designed for those who have already done the foundational healing work and are ready to continue growing.

Is it too late to heal if I'm years postpartum?

Not at all. Many RYC® participants are 10, 15, or even 30+ years postpartum. Healing is still possible. The body is incredibly adaptable and capable of change when given the right tools.

What’s the safest way to exercise after giving birth?

The safest way to exercise postpartum is with a system that respects healing timelines, includes education, and builds reflexive strength. RYC® begins with gentle, foundational work and gradually builds to more dynamic strength – always with an emphasis on listening to your body and adjusting as needed.

Can RYC® work if other programs didn’t?

Yes. Many women come to RYC® after trying multiple other approaches with little or no success. RYC® works because it focuses on the how and why – giving you tools that create change from the inside out. It’s about patterns, breath, nervous system support, and movement education – not just routines.