Restore Your Core® 12-Week Program: What's Included?

Restore Your Core® has been running since 2015, and in that time the program has guided more than 10,000 women across 80+ countries through healing from pelvic floor dysfunction, diastasis recti, prolapse, incontinence, back pain, and related conditions.

The majority of women who come to it have already been working toward healing for a while. They’ve worked with a physio, gone through another program, or spent months doing exercises they found online, and while some of that helped, the leaking was still there, or the prolapse symptoms kept returning, or the core never quite reconnected the way they expected it to. What the RYC® 12-Week Program offered them that other approaches hadn’t was a structured, whole-body system, one that addresses breath mechanics, movement patterns, alignment, and nervous system function alongside direct pelvic floor work, built into a single progressive sequence that gives the body enough time and order to actually change.

Explore the RYC® 12-Week Program and choose your track.

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Table of Contents

Who the Program Is For

The RYC® program is used by women dealing with stress incontinence, prolapse, diastasis recti, hernia, pelvic pain, SIJ and hip instability, painful sex, tailbone discomfort, back pain, bloating in the center of the belly, and endometriosis, among other conditions connected to core and pelvic floor dysfunction. Many RYC® owners come in postpartum, sometimes years or even decades after giving birth. Others are navigating perimenopause or menopause, where hormonal shifts can affect core stability and pelvic floor function in ways that catch many women off guard. And others have never been pregnant but are managing dysfunction connected to surgical recovery, hypermobility, or long-standing movement habits that have created imbalance over time.

The program is also frequently chosen by women who have tried pelvic floor exercises on their own without lasting results. That’s often because isolated pelvic floor work targets just one part of the body’s pressure system, rather than addressing how the whole system works together. RYC® is built on the premise that the pelvic floor is part of a whole-body pressure system, and that lasting change requires retraining breath mechanics, movement patterns, alignment, and nervous system responses alongside direct pelvic floor work. The program covers all of those layers in a single, sequenced structure.

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Program Structure: 12 Levels Across 4 Stages

The RYC® 12-Week Program is organized into 12 levels grouped into four stages of three levels each. The program deliberately uses the word “levels” rather than “weeks”, a design choice that reflects how people actually move through rehabilitation. Some people need more than seven days per level, whether because of rest days, illness, travel, or simply because their body benefits from repetition before moving on. Many RYC® owners take 14 to 20 weeks to complete the full program, and that is entirely within the design intent. The pace is flexible; the sequence is not.

The program is built around four workouts per week as its standard rhythm. Stage 1, covering Levels 1 through 3, is where the foundational movement patterns, breath mechanics, and body awareness are established. Stage 2 (Levels 4-6) adds complexity and places greater demands on coordination. By Stage 3 (Levels 7-9), most RYC® owners start noticing their body responding differently during daily activity, as the work has begun to transfer beyond the session. Stage 4 (Levels 10-12) is the most demanding stage, consolidating everything learned and building the kind of functional strength that holds over time.

One class that threads through all four stages is Know Your Pelvic Floor, a slow, guided session focused entirely on developing the brain-body connection with the pelvic floor. It appears in Levels 2, 6, and 12. Many RYC® owners find that returning to it later in the program reveals sensation and awareness that simply wasn’t accessible the first time. This is one of the clearest signs of how body awareness changes across the full 12 levels.

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The Three Tracks: Essentials, Guided, and Guided+

RYC® Essentials: $247

Essentials is the self-directed version of the program. RYC® owners receive full access to the Essentials class library and a 12-week calendar laying out which classes to complete in which order, marked clearly as Workout (W) or Educational (E) sessions. The library is organized so RYC® owners can easily find the classes and bonus content available to them as they progress through the program. Downloadable PDF reference sheets are included for the class series available. Essentials is best suited to people who are experienced movers, comfortable navigating a platform independently, and confident adjusting the schedule when circumstances change. Essentials owners unlock up to 12 additional bonus videos as they progress consistently through the program.

RYC® Guided: $447

Guided is the most popular track, with a completion rate roughly double that of Essential. In fact, 94% of Guided users reported the structure kept them consistent, and Guided owners are twice as likely to finish the full 12 weeks. Guided includes everything in the Essentials track, along with additional class series and features that expand the learning experience. The central difference is that Guided removes navigation decisions: the platform automatically delivers each day’s session based on where the RYC® owner is in their journey, so there is no deciding what to do next. Guided owners log in, see their workout, and press play.

Progression in Guided is governed by two requirements: completing four mandatory workouts and allowing at least seven days to pass before the next level unlocks. The seven-day minimum exists because the program is fundamentally rehabilitative, and the body needs time to integrate what it has worked through before being asked to do more. Guided owners who train more than four times in a given week move into electives. Optional classes chosen from a curated selection appropriate for that level, without advancing to the next level ahead of schedule.

From Level 2 onward, Guided owners can swap their assigned workout for a prescribed alternative when needed, choosing a Standing class instead of Core or Flow, for example, when a wrist injury or travel situation makes floor work impractical. Those prescribed alternatives count toward journey progression in the same way the original class would. Playing a video directly from the library outside of the journey does not count toward progression, which protects the pacing without restricting access to the content.

Guided also includes the full Supported Path (detailed below), built-in journaling with video and date filtering, additional downloadable PDF reference sheets for the class series exclusive to Guided, and access to more than 30 additional bonus videos that unlock progressively as Guided owners complete each stage and then the full program.

RYC® Guided+: $747

Guided+ includes everything in Guided, plus two private one-hour sessions with a certified RYC® Coach: an introductory session at the start and a check-in partway through. The coaching provides personalized guidance tailored to a person’s specific symptoms, history, and goals. Additional sessions can be added as needed. Guided+ is the strongest fit for people who want professional eyes on their individual situation alongside the self-paced structure of the program.

What RYC® Owners Actually Do: The Class Library

The library is divided into three sections: Workout classes, Educational classes, and a More section for specialty content.

Workout and Educational classes are available from day one. The More section initially includes a Body Scan and two Psoas Release variations, with additional specialty videos unlocking as RYC® owners progress through the program. Essentials owners can unlock up to 12 bonus videos, while Guided owners can unlock more than 30. The journey or calendar guides RYC® owners through the program in a specific sequence.

Workout Classes

The main workout series in Essentials are Core, Flow, and Standing. Guided includes those same series, along with Fusion, an additional series that blends elements of Core and Flow. Fusion classes appear at the transition between stages, with each class spanning the end of one stage and the beginning of the next as RYC® owners progress through the program.

Core classes are led by Lauren Ohayon and focus on the integration of core function with breathing and alignment. The movements are intentionally approachable, allowing RYC® owners at different stages of healing to work at an appropriate level while continuing to build strength and coordination over time. The depth comes through the specificity of Lauren’s instruction: working with internal resistance, applying the “as if” principle, activating through the feet and inner thighs in wide-legged poses. RYC® owners who follow those cues precisely find the sessions significantly more demanding than they appear from the outside. This is by design: the same Stage 1 class can appropriately challenge someone in early postpartum recovery and an RYC® owner on their fifth round of the program because the level of demand is adjustable through precision of engagement rather than through adding load or complexity.

Flow classes have a more continuous, fluid quality. Each Flow class ends with an integrated psoas release, allowing RYC® owners to finish the session with movement designed to encourage the psoas to soften and lengthen as part of the workout itself, without needing a separate class.

Standing classes were originally developed for people who needed to avoid floor work while traveling, because of a knee injury, or during late-stage pregnancy and have since become a full and permanent part of the program. Within the Guided journey, RYC® owners can choose any of the workout series available at their current level as an alternative when needed, allowing them to adapt the day’s session while continuing to progress through the program.

The library also includes Mindful Mobility 1 and Mindful Mobility 2, which are programmed into the journey and reappear at key points throughout the 12 levels. They are designed to help the nervous system settle and the body connect before more demanding work. They have a meditative quality and are often useful on lower energy days or whenever a gentler practice feels supportive. Mindful Mobility Express is available in the library as an additional option but is not part of the programmed journey. Guided’s Supported Path also includes Mindful Mobility Chair.

Educational Classes

Educational classes are woven in through the 12 levels so that by the time a concept is explained, RYC® owners have already encountered it in their body. That sequence, feeling something first and understanding it second, is what makes the education genuinely useful rather than abstract.

Integrated Core & Breath introduces breathing and core connection through movement. Keys to Success covers mindset and the practicalities of consistency. Psoas 101 explains the psoas release owners will experience at the end of their first Flow class. Core 101 covers core engagement: what bracing and bearing down actually are, how to recognize them, and how candles breathing works. Breathing 101 covers three-dimensional breath mechanics and how shallow or belly-dominant breathing affects the pressure system. Know Your Pelvic Floor is a guided mapping session focused on building the brain-body connection with the pelvic floor rather than strengthening it, an experience many owners find disorienting at first and revelatory later. Alignment 101 addresses how foot placement, weight distribution, and standing habits affect the pelvis and pelvic floor. Spine 101 covers how the spine moves in relation to breath and why spinal mobility is relevant to core function.

Core 101 and Breathing 101 both reappear in Stage 4. By that point, owners have months of embodied experience with the concepts, and returning to those classes tends to land quite differently the second time around.

The More Library

The More section contains specialty content that expands on the core program. RYC® owners find targeted videos here like Psoas Release on the Block, the two-part Pelvic Floor Tension series, Shoulder Saver, Anterior Tilt Corrective Workout, and Upper Body Release for Pelvic Floor. Additional specialty content unlocks as RYC® owners progress through the program.

PDF Downloads

Classes belonging to a series, such as Core, Flow, or Standing, include a downloadable PDF reference sheet accessible directly from the class view. The PDFs show the exercises with visual references, useful for people who want to follow along without a screen when traveling or working in a space where setting up a device isn’t practical.

The Supported Path

The Supported Path is a full parallel version of the Guided program for RYC® owners who need an alternative to the floor-based Core and Flow classes. It uses Chair, Scaled, and Standing classes in place of Core and Flow while following the same educational progression at equivalent points throughout the program.

Chair classes in the Supported Path are led by Larissa Parson, whose cueing naturally supports body diversity, including guidance for those in larger bodies or with specific physical needs, woven into how she teaches. Scaled and Standing classes are led by Shona Bohmer.

RYC® owners can switch to the Supported Path at any point, with their current level and day carrying over. Switching back to the Restore Path returns the RYC® owner to exactly where they left off on that path. Progress in Restore carries over to the Supported Path position; time spent on the Supported Path does not retroactively advance the Restore position. This means people can move between paths as their circumstances change.

RYC® owners who complete all 12 levels on the Supported Path receive the full program completion experience, including Lauren’s end-of-program video, which for Supported Path completers recommends starting the program again on the Restore Path as a natural next step.

Progress Tracking and Journaling

The program includes a built-in journaling feature where members can record what they noticed in their body after each session – sensations, connections, and anything else that came up during the class. In Guided and Guided+, members are prompted to journal after each workout and entries can be filtered by video title or by date, making it possible to pull up every entry a member has ever written after a specific class and see how their observations have shifted across multiple encounters with the same workout.

For a program where body awareness develops gradually over 12 levels, that kind of searchable record has real practical value. RYC® owners who return to Know Your Pelvic Floor in Level 12, for example, can look back at what they wrote in Level 2 and see exactly how their connection to that part of their body has changed.

Bonus Content

All tracks include additional content that unlocks as RYC® owners progress. In Essentials, up to 12 bonus videos become available as the platform tracks consistent engagement over time. In Guided and Guided+, owners choose three videos from a curated selection of eight after completing each of the first three stages, and a further set unlocks upon completing the full program, bringing the total available bonus library to approximately 37 videos.

The bonus content covers specialty topics that complement the main program without being required for it. It is designed as a reward for showing up consistently, keeping the focus during the program on the foundational curriculum rather than supplementary material.

Lifetime Access and Program Updates

Access to the RYC® 12-Week Program is lifetime across all tracks. The program has been fully revised three times since its 2015 launch, and all past purchasers have received each update at no additional cost.

For RYC® owners who anticipate returning to the program at different life stages, such as following another pregnancy, during perimenopause, or after surgery, permanent access is a meaningful part of the program’s long-term value. Guided and Guided+ members have the option to reset their journey back to Level 1 at any time, with their full activity history preserved.Many people who have done the program more than once describe returning to Stage 1 as a layered experience. The material is the same, but they return with a body that now understands things it couldn’t the first time through.

What RYC® Owners Say

“After my prolapse diagnosis, I was scared to move. RYC® gave me permission to move again, grace to meet my body where it’s at, and tools for holistic support. The caring, knowledgeable community is the cherry on top, and I’m deeply grateful to be part of it.”

– Katie Jackson

“I began RYC® with a three-finger diastasis recti and prolapse symptoms. Moving at a therapeutic yet progressive pace, I grew stronger, closed my diastasis, and eased symptoms through better movement patterns. Now, with strength, confidence, and renewed body connection, I’ve completed Challenge Your Core® and returned to the gym feeling empowered.”

– Rachel Dolkas

“My diastasis is closed, my prolapse symptoms are gone. I can lift heavy again, I can jump without leaking, sex isn’t painful anymore, and I’m stronger – not only physically, but mentally! I know my body can heal.”

– Barbara Martinez

“I am 50. I love RYC®! It’s fun, accessible, and it works. Staying consistent with your practice is key to success. I have built this in as a life habit so I get it done 4x a week. I highly recommend RYC® for Every Body!”

– Addy Caldwell

“I love RYC®’s inclusive plus holistic approach. So positive. It’s a wonderful program that offers hope and a joyful community.”

– Sandra Chua

The RYC® 12-Week Program is the work of Lauren Ohayon, a pelvic floor movement specialist with more than 25 years of experience whose approach is trusted and taught to healthcare and movement professionals worldwide. The method is recommended by medical doctors, OBGYNs, pelvic floor physical therapists, and other practitioners who work with women experiencing core and pelvic floor dysfunction.

Explore the program and choose your track – Essentials, Guided, or Guided+.

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FAQ

How long does the RYC® 12-Week Program take to complete?

The program is built around four workouts per week across 12 levels. At that pace, most RYC® owners move through it in approximately 12 weeks, though many take 14 to 20 weeks depending on how often they train, how many rest days they take, and whether they repeat certain classes before progressing. The levels are deliberately not called weeks because the program is designed to accommodate real life, taking longer does not diminish results.

What is the difference between RYC® Essentials and RYC® Guided?

Essentials gives RYC® owners the class library and a recommended 12-week calendar to follow manually. Guided delivers each session automatically through the platform, tracks progress, gates advancement to protect pacing, and includes the full Supported Path with Chair, Scaled, and Standing class options. Guided owners are twice as likely to complete the full 12 weeks and unlock more than 30 bonus videos compared to 12 in Essentials. Essentials is $247, Guided is $447, and Guided+ is $747. Full details are on the RYC® program page.

Can I upgrade from Essentials to Guided after I’ve started?

Yes. RYC® owners who purchased Essentials can upgrade to Guided at any point by paying the difference between the two tracks.

What is the Supported Path and who should use it?

The Supported Path is a full parallel version of the Guided program that uses Chair, Scaled, and Standing classes in place of Core and Flow. It is designed for people who cannot comfortably work on the floor because of injury, late-stage pregnancy, or any other physical limitation, and it covers the same educational content as the Restore Path at equivalent points throughout the program. RYC® owners can switch between paths at any point without losing progress on either.

Does the RYC® program work for women who have had symptoms for years or decades?

Yes. Many people begin the RYC® 12-Week Program years or decades after the events that contributed to their symptoms. The program addresses underlying movement coordination patterns and whole-body function rather than just managing surface symptoms, which is why it can support healing even when other approaches have not. Lifetime access means RYC® owners can return to it across different life stages as their needs change.

Is the RYC® program medically recommended?

Yes. The Restore Your Core® Method is recommended by medical doctors, OBGYNs, pelvic floor physical therapists, and other health and movement professionals. The method has been shaped by collaboration with more than 600 professionals trained in the RYC® approach across urogynecology, physical therapy, occupational therapy, chiropractic care, and related fields.

What happens when you finish the RYC® 12-Week Program?

RYC® owners receive a program completion experience at the end, including a video from Lauren with recommendations for what comes next. For owners completing on the Restore Path, the recommendation typically includes continuing with RYC® FIT or returning to the program for another round. For owners who complete on the Supported Path, the recommendation is to begin the program again on the Restore Path. Many owners do go on to repeat the full program. Returning to Stage 1 with more developed body awareness tends to be a meaningfully different experience from the first time through.

Why does a structured program tend to produce better results than working through exercises independently?

Pelvic floor rehabilitation involves retraining coordination patterns, breath mechanics, and nervous system responses that have often shifted over years or decades. The sequence in which those patterns are reintroduced matters; building foundational capacity before layering more complex demands tends to produce more durable results than selecting exercises based on what feels accessible on a given day. Structured programs like the RYC® 12-Week Program are designed so each stage builds on what was developed in the previous one, which is why completing the full program consistently correlates with better outcomes than partial engagement.

What should someone look for in an online pelvic floor program?

Programs that address the pelvic floor within the context of the whole body, including breath mechanics, pressure management, alignment, and nervous system regulation, tend to produce more lasting change than those focused on isolated pelvic floor exercises. The structure of the program matters too: whether it progresses in a logical sequence, includes education alongside movement, and provides enough support for people to stay consistent over 10 to 12 weeks. Programs like Restore Your Core® publish completion rate data, which is a useful proxy for how well the structure supports consistency in practice.

How does the pelvic floor connect to the rest of the body’s pressure system?

The pelvic floor functions as the base of a pressure management system that also includes the diaphragm, the deep abdominal wall, and the muscles of the hip and spine. When someone breathes, moves, or changes position, pressure shifts through this system and the pelvic floor responds reflexively as part of that coordination. When breathing patterns have shifted, alignment habits have created compensations, or the nervous system is holding chronic tension, the pelvic floor’s ability to respond appropriately can be disrupted even when the pelvic floor muscles themselves have adequate strength. This is why whole-body programs like RYC® address the full pressure system alongside direct pelvic floor work.

Can someone with pelvic organ prolapse safely follow an online exercise program?

Many women with prolapse participate in structured online programs like the RYC® 12-Week Program with positive results. The program’s approach to pressure management, training the body to move in ways that avoid generating excessive downward intra-abdominal pressure, is central to how it supports prolapse symptoms alongside broader core function. Anyone managing a recent prolapse diagnosis or significant symptoms should discuss starting any new movement program with their healthcare provider.

Why do some women not get lasting results from Kegels alone?

Kegels train the pelvic floor muscles in isolation. For people with a straightforwardly weak pelvic floor and no other contributing factors, that can be sufficient. But pelvic floor dysfunction is frequently a whole-system issue, involving how breath coordinates with movement, how the body manages load and impact, and how chronic nervous system activation can sustain muscle tension without conscious effort. In those cases, strengthening the pelvic floor in isolation does not address what is driving the symptoms, which is why a more integrated approach supports healing where Kegels alone have not.