Restore Your Core® vs Strong Core Mama: Postpartum Recovery

You’re months – or maybe years – past childbirth, and your body still doesn’t feel like yours. Maybe you leak when you jump. You might notice a lingering softness or separation through your abdomen that makes you feel less supported in your core. There’s a heaviness low in your pelvis that you can’t quite name. Sex might feel different, even uncomfortable. Your back aches in ways it never used to.

You’re searching for answers, and you keep seeing two names come up: Strong Core Mama by Dr. Anna and Restore Your Core® (RYC®) by Lauren Ohayon.

Both programs address core and pelvic floor dysfunction. Both are created by respected professionals. But they take fundamentally different approaches to healing – and those differences matter when you’re deciding where to invest your time, money, and trust.

Here’s what you need to know to make the right choice for your body and your life.

You’re not broken. Your body isn’t failing you. The right approach can help you feel strong, capable, and confident again.

Start your healing today with this free workout

Table of Contents

Who Should Consider Each Program?

Restore Your Core® (RYC®)

Best for women who:

Are navigating prolapse, diastasis recti, leaking, chronic pain, pelvic instability, back pain, painful sex, postpartum healing, or difficulty with orgasm
Want a whole-body approach that addresses breath mechanics, posture patterns, movement coordination, and nervous system regulation – not just isolated pelvic floor exercises
Value a method refined through nearly a decade of work with over 10,000 bodies across 80+ countries on 5 continents
Want lifetime access they can return to during different life phases – pregnancy, postpartum, perimenopause, post-surgery, or symptom flare-ups
Appreciate having choices in how they learn: self-paced, structured with accountability, or personalized with coaching
Are seeking sustainable healing that builds full-body functional strength alongside pelvic floor health
Want support from a global network of 500+ trained RYC® Professionals across multiple clinical disciplines, not just one instructor’s perspective

Strong Core Mama

Best for women who:

Are specifically postpartum (recently or within the past few years)
Want physical therapy-focused exercises from a licensed PT
Prefer subscription-based access with monthly billing
Like a structured program organized by specific postpartum needs (vaginal birth, cesarean, return to running, early healing)
Want programs designed around specific postpartum timelines (2-6 weeks, 6+ weeks, return to running)
Are comfortable with video-guided workouts without extensive community support
Want targeted programs for pregnancy and running

Side by Side: What You Actually Get

Category	RYC® 12-Week Program	Strong Core Mama
Access	Lifetime – yours forever, including all future updates, with payment plans available to reduce upfront cost	Monthly or annual subscription – access ends unless renewed
Program Length	12-week structured program with 4 progressive phases designed to be revisited anytime as a reusable rehabilitation framework – all included in a single purchase	Multiple 12-week programs for different postpartum phases (Strong Core Mama, Strong Healing Mama, Strong Running Mama, Strong Expecting Mama) , each purchased individually, meaning costs add up if you need support across more than one stage.
Personalization	3 tracks:• Essentials (self-paced)• Guided (structured with accountability)• Guided+ (includes two 1:1 recorded video coaching sessions with certified RYC® Coach + feedback and follow up)	Separate programs for specific needs: standard vaginal birth, cesarean birth, early postpartum (2-6 weeks), return to running, pregnancy
Workout Length	10–25 minute sessions, 4x/week recommended – express classes available for busy days (10-15 min). Total: ~1.5–2 hours per week	15–25 minute classes, 2x/week minimum recommended per program
Support Community	35,000+ active members in private Facebook group moderated by certified RYC® professionals; global network of 500+ certified RYC® Pros	Community access through platform; ability to ask Dr. Anna questions through community Q&A or 1-on-1 private chat box
Coaching	Guided+ includes two 1:1 recorded video sessions with a certified RYC® Coach + feedback and follow up; additional coaching available as needed ($149 per coaching call – for 60 mins each with access to the recording and notes)	You can purchase a 45-minute coaching call (1:1 for $149)
Modifications	Essentials includes modifications; Guided & Guided+ offer fully built-out Supported Path with chair-based and scaled options – a parallel path if symptoms intensify	Modifications available within video instruction; separate cesarean track available
Progress Tracking	Guided & Guided+ automatically track progress and unlock next workouts in sequence. Guided users are 2x more likely to complete the full program, with 94% reporting structure helps them stay consistent	Self-directed progression through classes; showing what’s completed or in progress
Long-Term Use	Designed to revisit during flare-ups, life phase changes, or symptom shifts without additional cost	Access continues only while subscription is active; must maintain monthly/annual payments

The Healing Philosophy Behind Each Program

Restore Your Core®: Building Functional Strength Through Whole-Body Integration

RYC® treats your pelvic floor as part of a connected system – not a muscle to isolate and strengthen on its own. The program retrains how your breath, posture, movement patterns, and nervous system work together, so your core and pelvic floor respond naturally throughout your day, not just during dedicated exercise time.

The method brings together:

Movement science drawn from more than 10,000 healing journeys documented since 2015
Pelvic floor physiotherapy principles endorsed by 500+ trained professionals worldwide
Breath-to-movement coordination that reconnects your diaphragm and pelvic floor
Somatic practices and nervous system support – because how you hold tension and respond to stress directly shapes pelvic floor function
Postural habits and alignment awareness that influence how pressure distributes through your body
Functional strength training that translates into real life – lifting your kids, carrying groceries, getting up from the floor

RYC® is guided by the CARE model: Core confidence, Awareness, Responsive strength, and Empowerment. The aim is to reach a place where your body knows what to do without you having to think about it – where movement feels natural and trustworthy rather than something you monitor or fear.

And this all happens at home, with short sessions (10-25 minutes) that work around busy schedules and require minimal equipment. You can do the entire program with household items – a towel for a mat, a thick book for a block. Optional props like bands or a small ball can enhance certain movements, but nothing beyond what you likely already own is required. What sets RYC® apart is that each workout weaves in breath awareness, postural cues, and nervous system regulation so the benefits carry into how you move, breathe, and hold yourself for the rest of the day.

Strong Core Mama: Physical Therapy-Based Postpartum Exercise

Strong Core Mama approaches core and pelvic floor health through the lens of physical therapy rehabilitation for postpartum recovery. Created by Dr. Anna, a licensed physical therapist with pelvic floor specialty certification, the programs focus on targeted exercises to restore the “brain-body connection” between your mind and core/pelvic floor muscles.

The method emphasizes:

Evidence-based physical therapy exercises developed from Dr. Anna’s clinical experience with hundreds of postpartum patients
Pelvic floor and core muscle training with visual and audio cues in each video
Breath coordination with movement to support proper pelvic floor function
Pelvic alignment and posture correction during exercises
Progressive strengthening through structured 12-week programs
Education on postpartum physiology and how pregnancy/delivery affect the body

The programs are organized around specific postpartum phases:

Strong Healing Mama: 2-6 weeks postpartum (early recovery)
Strong Core Mama: 6+ weeks postpartum (vaginal or cesarean birth)
Strong Running Mama: Return to running and high-impact exercise
Strong Expecting Mama: Pregnancy-safe movement

Each program includes exercises designed to keep you safe, restore mobility, and rebuild strength through physical therapy principles. Dr. Anna guides you through correct form and explains what’s happening in your body during recovery.

Try 18 minutes of healing, nourishing movement – the RYC® way

What Are Women Actually Experiencing?

RYC® Users Report:

Reduction or elimination of prolapse symptoms – including uterine prolapse, cystocele, and rectocele relief
Meaningful improvement or functional closure of diastasis recti
Elimination of leaking during everyday movements
Less pain and increased comfort during sex
Enhanced orgasmic capacity and pleasure
Resolution of chronic back pain
Relief from persistent pelvic and hip discomfort
Decreased knee pain and improved joint function
Better SI joint stability and reduced sacroiliac pain
Greater mobility, strength, and body awareness
Improved coordination between mind and muscle, stronger functional capacity
Better posture with reduction in neck hump and rounded shoulders
Returning to running, weightlifting, jumping, cycling, and sports – sometimes after years away
Reduction in hernia-related symptoms through improved core mechanics
Effective recovery for those with hysterectomy history or post-surgical pelvic floor concerns
Reduced pelvic pressure and heaviness during pregnancy and postpartum daily activities
Greater confidence returning to movement and exercise postpartum, with a clearer sense of what supports healing versus what increases symptoms

These experiences reflect more than 10,000 documented success stories gathered since 2015.

Strong Core Mama Users Report:

Improved core and pelvic floor strength postpartum
Better brain-body connection with core and pelvic floor muscles
Reduced diastasis recti symptoms and gap closure
Decreased leaking during daily activities
Feeling confident returning to running and high-impact exercise
Reduced back pain and improved pelvic alignment
Feeling stronger lifting and carrying their babies
Successful return to fitness activities they loved before pregnancy
Feeling prepared for labor and delivery (Strong Expecting Mama)
Relief from pelvic pressure and discomfort during pregnancy

Understanding the Investment: What Does Each Program Cost?

RYC® and Strong Core Mama reflect two very different ideas about what a healing program should be – and their pricing follows from that.

Restore Your Core® represents over a decade of real-world refinement. The program has been shaped by more than 10,000 healing journeys across 80+ countries since 2015, and has gone through three major revisions – every past purchaser receiving full access to each upgrade at no extra charge. It draws on the expertise of 500+ trained professionals spanning urogynecology, pelvic floor physical therapy, occupational therapy, and chiropractic disciplines, developed by Lauren Ohayon, a respected pelvic floor movement specialist with 25+ years experience working with bodies, whose methods are taught to healthcare providers globally. That breadth of clinical input, combined with continuous refinement driven by genuine member outcomes and a commitment to permanent access, is what makes this a premium resource built to remain useful across decades of a woman’s life.

Strong Core Mama, created by Dr. Anna (a licensed physical therapist and pelvic floor specialist), emphasizes accessible monthly or annual pricing through a subscription model. The approach focuses on evidence-based physical therapy exercises for specific postpartum phases, with access remaining active during membership.

Pricing Breakdown

Track/Program	Price	What’s Included
RYC® Essentials	$247 one-time (payment plans: $45/month for 6 months)	Lifetime access to the full 12-week program across all 4 progressive phases. Work through it at your own pace with the complete video library, modifications for any fitness level, and automatic access to every future program enhancement. A reusable healing framework – not a recurring fitness subscription.
RYC® Guided	$447 one-time (payment plans: $77/month for 6 months)	Everything in Essentials plus automated daily workout scheduling, built-in progress tracking that unlocks workouts in sequence, integrated accountability tools, and complete access to the Supported Path with chair-based and scaled alternatives as well as different body representation. Guided members finish the full 12 weeks at twice the rate of self-paced learners, and 94% say the structure kept them consistent.
RYC® Guided+	$747 one-time (payment plans: $128/month for 6 months)	Everything in Guided PLUS two individual 1:1 recorded video coaching sessions with a certified RYC® Coach + feedback and follow up. Additional coaching sessions available to add as desired.
Strong Core Mama (individual program)	$57/month or $659/year (3-day free trial)	Monthly or annual access to one specific program (Strong Core Mama, Strong Healing Mama, Strong Running Mama, or Strong Expecting Mama). 15-25 minute classes, community access, ability to ask Dr. Anna questions. Subscription required for continued access – access ends when payments stop.
Strong Core Mama Cesarean Track	$57/month or $659/year (3-day free trial)	Specialized track for cesarean birth recovery with exercises designed specifically for abdominal surgery healing. Same subscription model as standard program.

Important cost consideration: Over one year, a single Strong Core Mama subscription costs $684 (monthly) or $659 (annual plan) – and that covers just one program. If you need support across multiple stages, purchasing Strong Healing Mama and Strong Running Mama separately adds to that total. In contrast, RYC®’s one-time investment of $247–$747 includes everything – all phases, all life stages, lifetime access – with nothing extra to pay.

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

Which Program Should You Choose?

Choose Restore Your Core® if:

You’re looking for a program that treats your body as a connected system – weaving together breath coordination, postural awareness, functional strength, and nervous system support rather than targeting the pelvic floor in isolation
You’re dealing with persistent or overlapping symptoms – prolapse that hasn’t resolved, diastasis recti that conventional exercises haven’t touched, chronic leaking, pain during sex, or pelvic floor challenges that feel stuck
You recognize that lasting healing goes deeper than exercise selection – that tension patterns, compensatory habits, and how your body manages stress and pressure all play a role in what you’re experiencing
You want a program built on real outcomes – refined through 10,000+ documented healing journeys since 2015, validated by 500+ trained professionals spanning urogynecology, pelvic floor PT, occupational therapy, and chiropractic disciplines
You value a clear, phased journey (Reconnect, Restore, Repattern, Reinforce) with permanent access – something you can return to whenever life changes, not a subscription you lose when payments stop
You want practical, home-based sessions (10-25 minutes) that build real functional strength while also shifting how you breathe, move, and stabilize throughout the rest of your day
You appreciate options in how you learn – three tracks (Essentials, Guided, Guided+) that let you choose between full independence, structured daily programming, or personalized 1:1 video coaching with a certified RYC® professional
You want a method informed by hundreds of clinical professionals rather than a single practitioner’s lens
You want something that grows with you – a framework that remains relevant through pregnancy, postpartum recovery, perimenopause, post-surgery, and beyond, without requiring a separate program for each stage
You are currently pregnant or postpartum, at any stage after the first 6 weeks after birth

Choose Strong Core Mama if:

You are specifically postpartum (recently or within the past few years) and want a physical therapy-focused approach
You prefer PT-led exercises from a licensed physical therapist with pelvic floor specialty training
You like having separate programs for different postpartum phases (early healing, standard recovery, cesarean birth, return to running)
You want structured 12-week programs organized around specific postpartum timelines
You’re comfortable with a subscription model and don’t mind ongoing monthly or annual payments
You want programs specifically designed for pregnancy or running in addition to general postpartum recovery
You’re looking for evidence-based physical therapy exercises developed from clinical patient experience
Your primary focus is postpartum-specific rehabilitation rather than comprehensive healing across multiple life stages

The Defining Differences Between These Two Programs

Both Restore Your Core® and Strong Core Mama support core and pelvic floor health, but they come from distinctly different places and lead to different outcomes. One key distinction: RYC® addresses core and pelvic floor concerns together within a single program – recognizing that these issues are closely interconnected – while Strong Core Mama separates them into individually sold programs.

Strong Core Mama centers on physical therapy-based exercise rehabilitation for specific postpartum phases. Created by a licensed PT with pelvic floor specialty certification, the programs deliver targeted exercises organized around postpartum timelines (early healing, standard recovery, return to running) through video instruction with monthly or annual subscription access.

RYC® takes a broader view. In addition to evidence-based pelvic floor physiotherapy principles, the program employs a functional whole-body strength, somatic, nervous-system-centered methodology – working with breath patterns, postural tendencies, tension dynamics, and whole-body coordination to address the foundational patterns that influence core and pelvic floor function across all life phases.

What matters is understanding what each program is built to do – and whether that matches what your body needs right now.

Here’s what distinguishes RYC®:

Nearly twelve years of continuous refinement with regular program enhancements
Now in its third fully revised version – every past purchaser receives comprehensive upgrades automatically, at no additional cost
10,000+ documented healing experiences spanning 80+ countries across 5 continents
500+ trained RYC® Professionals worldwide, plus a 35,000+ member community in a moderated private Facebook group
The CARE framework (Core confidence, Awareness, Responsive strength, Empowerment)
Functional whole-body strength built through somatic awareness and nervous system regulation – support that reaches far beyond traditional exercise programming
Chair-based Supported Path offered as a full parallel track with different body representation, not merely modifications
Payment plan availability to increase accessibility
Serves all life phases – pregnancy, postpartum, perimenopausal, post-surgical, and beyond
Inclusive approach designed for all women regardless of motherhood status – addressing pelvic floor and core challenges whether they stem from pregnancy, aging, surgery, or other causes
A progressive journey that moves you from symptom relief through genuine functional strength, preparing your body for whatever activities you choose
Nervous system regulation as a core component of healing, recognizing that stress, tension patterns, and body awareness shape pelvic floor function

What Strong Core Mama offers:

Programs created by a licensed physical therapist (PT, DPT) with pelvic floor specialty certification
Evidence-based physical therapy exercises developed from clinical experience with hundreds of postpartum patients
Separate specialized programs for different postpartum needs (vaginal birth, cesarean birth, early healing, return to running, pregnancy)
Video instruction with visual and audio cues demonstrating correct form
3-day free trial to test the program before committing
Monthly subscription ($57/month) or annual option ($659/year) for flexible payment
Community platform to ask Dr. Anna questions
Organized around specific postpartum timelines (2-6 weeks, 6+ weeks, return to running)
Focus on physical therapy principles and exercise rehabilitation
Education on postpartum physiology and recovery

The choice comes down to this: if you want physical therapy-based postpartum exercise programs organized around specific recovery timelines with subscription access, Strong Core Mama delivers that. If you want a comprehensive, functional whole-body rehabilitation framework validated across 500+ healthcare professionals and refined through 10,000+ healing journeys – one you can return to across any life stage without ongoing fees, that addresses the deeper patterns shaping symptoms rather than targeting postpartum phases alone – RYC® provides that depth and adaptability.

Still Deciding? Here’s How to Move Forward

If you’re still unsure, here’s what we recommend:

Exploring teaching styles:

RYC®: Watch Lauren’s free videos on YouTube and Instagram to see if the somatic, whole-body approach resonates with you
Strong Core Mama: Check out Dr. Anna’s content and take advantage of the 3-day free trial to experience the physical therapy approach

If you’re dealing with symptoms like prolapse, incontinence, diastasis recti, back pain, or painful sex:

RYC® is built to address these challenges at their source – through whole-body integration, nervous system support, and functional strength building that works with the patterns creating symptoms, not just the symptoms themselves
Strong Core Mama offers evidence-based physical therapy exercises to address these symptoms through targeted postpartum rehabilitation

If budget and payment flexibility matter:

RYC® offers payment plans ($45-$128/month depending on track) to reduce upfront cost while still giving you lifetime access – allowing you to spread the investment over 6 months
Strong Core Mama offers monthly subscription ($57/month) or annual option ($659/year) that keeps initial costs predictable, though access continues only while subscribed

If you value expert guidance:

RYC® provides optional 1:1 video coaching with certified RYC® Professionals across all tracks, plus access to a 35,000+ member community moderated by certified professionals – supported by a global network of 500+ trained RYC® Pros
Strong Core Mama provides video instruction with visual and audio cues from Dr. Anna, plus community platform access to ask questions

If you’re feeling overwhelmed:

RYC® offers three tracks so you can choose the level of support that feels right – Essentials gives you full flexibility, Guided adds clear, done-for-you programming and accountability, and Guided+ includes personalized 1:1 video coaching
Strong Core Mama provides structured 12-week programs with clear progression and video guidance showing exactly what to do

If you need adaptability across life stages:

RYC® functions as a reusable rehabilitation framework you can return to during postpartum, perimenopause, post-surgery, symptom flare-ups, or any time your body’s needs shift – without additional cost. The method serves all women, not only mothers, and addresses the complete journey from symptom relief through perimenopause and beyond
Strong Core Mama provides ongoing access to programs as long as subscription is active, with specialized programs for different postpartum phases

The most important thing? Just start.

Your body isn’t broken. It’s waiting for the right approach – one that honors how everything connects.

Access your free workout and start healing your core and pelvic floor today

FAQ

1. How does the RYC® 12-Week Program compare to Strong Core Mama?

Both programs support core and pelvic floor health, but they approach healing from fundamentally different foundations.

RYC® is a functional whole-body strength and nervous-system-centered rehabilitation framework refined across over 10,000 documented healing journeys since 2015. Rather than focusing on muscle-level exercises, it retrains how your breath, posture, movement patterns, and stress responses work together – so your core and pelvic floor function as part of a coordinated system. The program moves through four developmental phases (Reconnect, Restore, Repattern, Reinforce) and offers three pathways (Essentials, Guided, Guided+) with permanent access. It’s backed by a worldwide network of 500+ trained professionals spanning pelvic floor PT, urogynecology, occupational therapy, and chiropractic disciplines. Sessions run 10-25 minutes and are entirely home-based. RYC® integrates somatic awareness and nervous system attunement into every session – creating shifts that carry into how you naturally move, breathe, and stabilize throughout your day. Importantly, RYC® serves all women across all life phases, not only those who are postpartum.

Strong Core Mama is a physical therapy-based program created by Dr. Anna (PT, DPT with pelvic floor specialty certification) that delivers targeted exercises for specific postpartum phases. The programs include Strong Healing Mama (2-6 weeks postpartum), Strong Core Mama (6+ weeks postpartum with vaginal or cesarean tracks), Strong Running Mama (return to running), and Strong Expecting Mama (pregnancy). Access requires ongoing subscription ($57/month or $659/year) which includes 15-25 minute video classes with visual and audio cues, community platform access to ask Dr. Anna questions, and education on postpartum physiology and recovery.

The decision comes down to whether you’re seeking physical therapy-based postpartum exercise programs organized around specific recovery timelines (Strong Core Mama), or a comprehensive, whole-body rehabilitation system designed to serve you across multiple life stages with lifetime access (RYC®).

2. How soon can I expect results after starting the RYC® 12-Week Program?

Many people notice tangible changes within the first few weeks – though everyone’s timeline looks different. Common early shifts include:

Less prolapse heaviness and pelvic pressure
Reduced leaking during everyday actions (sneezing, laughing, lifting)
A more responsive, coordinated core
Better posture and easier movement
Relief from lower back and hip discomfort
Improvement in diastasis recti symptoms and abdominal integrity
Reduced pain during intercourse; enhanced orgasmic experience
Greater body awareness and confidence in movement

Some people see rapid improvement; others notice steady, cumulative progress over the full 12 weeks. RYC® prioritizes sustainable, pattern-level change – working with nervous system habits, breath-to-movement coordination, and compensatory patterns so the shifts last well beyond the program itself.

Guided pathway members complete the full program at twice the rate of self-paced learners, and 94% confirm the structure kept them on track.

3. Which program is better for diastasis recti, prolapse, or incontinence?

Both programs address these conditions, but through different lenses:

RYC® uses a whole-body, somatic approach – looking at how your breath coordination, postural habits, nervous system responses, and movement patterns all contribute to these symptoms. Rather than treating diastasis, prolapse, or incontinence as isolated problems, RYC® addresses the underlying coordination: how your body manages intra-abdominal pressure, how your diaphragm and pelvic floor synchronize with breath, and how compensatory tension influences core and pelvic stability. With over 10,000 documented outcomes since 2015, this methodology is especially well-suited for people with persistent or layered symptoms, multiple conditions appearing together, or anyone seeking long-term functional support for their whole system.

Strong Core Mama focuses on evidence-based physical therapy exercises designed to address diastasis recti, prolapse, and incontinence through targeted postpartum rehabilitation. The program emphasizes restoring the brain-body connection with core and pelvic floor muscles, proper breathing coordination, pelvic alignment, and progressive strengthening. Dr. Anna’s approach takes into account that the pelvic floor and core must work together properly to heal diastasis recti and manage prolapse symptoms.

If you want physical therapy-focused exercises for specific postpartum symptoms, Strong Core Mama serves that need. If you want comprehensive healing that addresses the root patterns and serves you across multiple life stages – whether you’re postpartum, years past childbirth, perimenopausal, or experiencing symptoms unrelated to pregnancy – RYC® provides that depth and adaptability.

4. How does RYC® differ in its approach from Strong Core Mama?

The fundamental difference is in philosophy, scope, and what each program is designed to do long-term.

RYC® operates as a comprehensive rehabilitation framework that works with your body’s foundational patterns through whole-body, somatic integration. Guided by the CARE model (Core confidence, Awareness, Responsive strength, Empowerment), it helps you understand how breath, core, pelvic floor, posture, nervous system, and movement function as an interconnected system. The method incorporates nervous system attunement, somatic awareness, and interoceptive development alongside functional movement – engaging with the underlying tension, compensation, and pressure regulation patterns that drive symptoms.

Refined since 2015 through work with 10,000+ people, RYC® is supported by a worldwide network of 500+ trained professionals across urogynecology, pelvic floor PT, occupational therapy, and chiropractic disciplines – offering multi-disciplinary clinical validation. The program includes a Chair-based Supported Path as a complete parallel experience, and Guided members report a 94% consistency rate with twice the completion compared to self-paced approaches. RYC® serves all women across all life phases, not only those in the postpartum period.

Strong Core Mama delivers physical therapy-based exercise rehabilitation through structured programs organized around specific postpartum phases. Created by Dr. Anna (a licensed PT with pelvic floor specialty certification), the programs focus on evidence-based exercises to restore the brain-body connection, teach proper breathing and movement patterns, and progressively rebuild core and pelvic floor strength. The approach centers on physical therapy principles and exercise rehabilitation, with separate programs for early postpartum (2-6 weeks), standard recovery (6+ weeks), cesarean birth, return to running, and pregnancy.

5. Can I revisit the RYC® program later in life?

Yes – and this is one of RYC®’s most important design features. You pay once and keep the program forever, including all future enhancements. You can come back to it during:

Postpartum periods (including additional pregnancies)
Perimenopausal or menopausal transitions
Following surgery or injury
Symptom recurrence (prolapse, leaking, diastasis recti)
Periods of heightened stress, reduced activity, or life transitions

Many women return to the program multiple times across decades – this reusability is built into the design. Because the method works with foundational patterns of breath, posture, and nervous system attunement rather than simply prescribing exercises, it stays relevant as your body’s needs evolve.

Strong Core Mama requires an active subscription for continued access. Access continues only while subscription payments continue ($57/month or $659/year).

6. Do I need special equipment for RYC® or Strong Core Mama?

Both programs are designed for at-home practice with minimal equipment.

Strong Core Mama uses mostly bodyweight exercises. Optional items include mini resistance bands and a small stability ball.

RYC® recommends optional tools like:

Yoga mat
Resistance bands
Yoga blocks
Small stability ball

All movements can be modified if equipment isn’t available, and RYC® offers easy replacements with items around the house. Guided & Guided+ tracks include a fully built-out Supported Path with chair-based options – not just exercise modifications, but a complete parallel experience designed for those needing more support.

Neither program requires a gym membership or expensive gear.

7. Is Strong Core Mama only for postpartum recovery?

Strong Core Mama’s programs are specifically designed for pregnancy and postpartum phases:

Strong Healing Mama: 2-6 weeks postpartum (early recovery period)
Strong Core Mama: 6+ weeks postpartum and beyond (vaginal or cesarean birth)
Strong Running Mama: Return to running and high-impact exercise postpartum
Strong Expecting Mama: Pregnancy-safe movement and birth preparation

The programs focus on physical therapy-based rehabilitation for women navigating these specific life phases. Dr. Anna’s approach is rooted in her clinical experience treating postpartum patients and her personal experience with three pregnancies.

RYC® serves a broader range of life stages and is not pregnancy-specific. While many participants are postpartum, others join years or decades later, or with symptoms unrelated to childbirth. The program supports women who are:

Pregnant and postpartum (recently or years past)
Perimenopausal or menopausal
Navigating prolapse, incontinence, or diastasis recti unrelated to pregnancy
Dealing with chronic pain, hernia, or pelvic floor dysfunction
Seeking long-term functional strength and body awareness at any life stage
Experiencing pelvic floor challenges whether or not they’ve ever been pregnant

8. Why does RYC® cost more upfront than Strong Core Mama?

The pricing reflects fundamentally different program designs and what you’re investing in long-term.

What you’re getting with RYC® that Strong Core Mama doesn’t offer:

Permanent access without renewal fees – you own the program indefinitely, including all future enhancements, and can return to it through any life phase at no additional cost
A method shaped by ten years of genuine outcomes – 10,000+ documented healing journeys since 2015, with multiple program versions informed by ongoing community input and emerging research
Multi-disciplinary clinical validation – backed by 500+ RYC® trained professionals spanning urogynecology, pelvic floor PT, occupational therapy, and chiropractic disciplines
A functional whole-body strength, somatic, nervous-system-centered methodology – the CARE framework weaving breath coordination, postural retraining, nervous system attunement, and functional movement
Three individualized pathways (Essentials, Guided, Guided+) offering genuine choice in support level and structure
Optional individual 1:1 recorded video coaching with certified RYC® Professionals (available in Guided+ pathway, with flexibility to add sessions as desired) + feedback and follow up
Chair-based Supported Path as a full parallel experience with different body representation, not merely adjusted exercises
Automated progress tracking and sequential workout unlocking in Guided pathways – design elements informed by data showing 94% consistency rate and twice the completion versus self-paced approaches
12 years of community insights from 35,000+ members driving continuous refinement
Payment plan flexibility ($45-$128/month depending on pathway) making the upfront investment more manageable while maintaining permanent access
Inclusive design serving all women across all life phases – not limited to postpartum

What Strong Core Mama offers:

Strong Core Mama offers a monthly subscription at $57/month or annual option at $659/year (with 3-day free trial). This includes:

Evidence-based physical therapy exercises from a licensed PT
Separate programs for specific postpartum phases (early healing, standard recovery, cesarean, running, pregnancy)
15-25 minute video classes with visual and audio cues
Community platform access to ask Dr. Anna questions
Education on postpartum physiology and recovery
Organized progression through structured 12-week programs

However, access requires ongoing subscription. Over time, subscription costs accumulate: maintaining access for 3 years equals $2,052 (monthly) or $1,977 (annual) – and access ends if payments stop. After 5 years, you’ve paid $3,420 (monthly) or $3,295 (annual) for programs focused on specific postpartum phases, compared to RYC®’s one-time investment of $247-$747 with lifetime access that serves you across all life stages.

9. Can I do Strong Core Mama if I had a cesarean birth?

Yes. Strong Core Mama offers a specialized Cesarean Birth Track designed specifically for women who had cesarean deliveries. This track includes:

Exercises designed to safely heal after abdominal surgery
Scar tissue mobilization techniques
Modified movements that protect the surgical site
Progressive strengthening appropriate for cesarean recovery
Education on what happens to your body after cesarean delivery

The Cesarean Track is available as a subscription ($57/month or $659/year with 3-day free trial).

RYC® also fully supports cesarean recovery within its comprehensive whole-body approach. The program’s somatic and nervous system–centered methodology addresses the deeper patterns affecting cesarean recovery – including breath mechanics disrupted by surgery, compensatory movement patterns developed to protect the surgical site, and nervous system responses to surgical trauma. Many women with cesarean birth history have successfully used RYC® to restore core function, reduce scar tissue restrictions, and rebuild full-body strength.

10. Which program is better if I want to return to running?

RYC® takes a different approach – rather than offering a running-specific program, the whole-body method inherently prepares your body for any activity, including running. The comprehensive approach addresses:

How your body manages impact and pressure during running
Breath-to-movement coordination that supports running mechanics
Hip, core, and pelvic floor integration necessary for pain-free running
Nervous system patterns that affect running performance and injury risk
Postural habits that influence running efficiency

Many RYC® participants report successfully returning to running – often after years of avoiding it due to leaking or pain – using the foundational program without needing a separate running protocol. The goal is to restore your body’s natural capacity to handle impact, not to teach running-specific exercises in isolation.

Strong Core Mama offers a specific program called Strong Running Mama designed exclusively for postpartum return to running. This 12-week program ($57/month or $659/year with 3-day free trial) focuses on:

Building the strength foundation needed for running
Progressive return to high-impact exercise
Specific exercises for runners’ common weak areas (glutes, core)
Return to running checklist
Guidance on safely increasing running duration and intensity

Dr. Anna recommends building a basic core and pelvic floor foundation with Strong Core Mama (or in-person pelvic floor PT) before starting Strong Running Mama.

If you want a specific running-focused rehabilitation protocol from a licensed PT, Strong Running Mama delivers that. If you want comprehensive body retraining that prepares you for running and any other activity you choose, RYC® offers that broader foundation.