Completed in as few as 12 weeks, the Ab Rehab helps moms restore their core and gain their confidence back.
Our science-based programming is trusted by over 50,00 women. It's never too late to heal.
Are you next?
Fully Heal Your Core & Pelvic Floor
Daily
Workout
Videos
Access to
Licensed
Experts
Customizable
to Your
Individual Needs
Free seven (7) Day Trial.
$50 USD per month. Cancel anytime.
Delivered via the Birth Recovery Center.
If you have yet to undergo a formal core recovery program since giving birth (no matter how long it's been), RIGHT NOW is the perfect time to rebuild your core, brick by brick, right at home!
The Ab Rehab is Trusted by OBGYN's, Doctors of Physical Therapy, and Pelvic Floor Therapists from all over the world!
Licensed Expert
Coaches
Unlimited
24/7
Access
No
Equipment
to Begin
Interactive
Video
Coaching
Daily
Workout
Routines
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Our Ab Rehab Program is built on 3 science-based phases to build you a strong, flat, functioning core & pelvic floor, SAFELY.
Daily Routines
Each day's routine is laid out for you with on-demand videos from any device (with internet access) and we track your progress for you!
Daily Videos
20-40 minute follow along video routines that can be done together or split up throughout your day to fit into your busy schedule, right at home!
Coaching Feedback
Send and receive personalized video, picture, or text messages with our staff of expert coaches to customize your plan.
Community Access
Communicate and motivate fellow members from all over the world who are all enrolled and participating in our challenges.
Founder, Nancy Anderson, Masters in Kinesiology
Over 100,000 clients coached
✔️ Daily on-demand, follow along videos to learn how to properly activate your core & pelvic floor.
✔️ Optional Supplemental workouts & Core troubleshooting exercises.
✔️ Phase-by-phase abdominal warmup, ab rehab moves, ab circuits, posture, pelvic floor and strength workouts!
✔️ Diastasis Recti, Posture, Pelvic Floor, and Rib Flare Assessments.
✔️ Full C-Section Recovery Plan included for those who need it [$69 VALUE!]
✔️ On demand video access to guided tissue work and lymphatic drainage massage techniques taught by our certified resident Physical Therapist [$299 VALUE]
✔️ Access to our private Community for support and additional coaching [$49 VALUE].
✔️ Access to our Doctor of Physical Therapy, Pelvic Floor Physical Therapist & our Certified Core & Pelvic Floor Experts for DIRECT coaching support & individualized feedback! [$599 VALUE]
*THAT'S OVER $1000 IN ADDED VALUE ALL FOR JUST $50 / MO. WHEN YOU REGISTER TODAY! NO CONTRACTS CANCEL ANYTIME!*
We wanted to make sure access to experts and these protocols is feasible & affordable for EVERYONE which is why we've priced it so incredibly low.
What kind of results should I expect from this program?
Great question! Don't just take our word for it. Here is a small sample of our thousands of testimonials and before and afters!
Our coaches offer a full body, comprehensive approach to healing your core!
Watch this short video to learn about our custom coaching.
Work privately & directly with our resident Physical Therapist, certified Pelvic Floor Therapist & Post Natal Core Experts to customize a rehab program specifically for YOUR unique needs & goals!
Unlike other post natal programs out there, our approach includes reprogramming breathing patterns, improving posture, improving alignment, and teaches proper activation with on demand videos and live coaching interaction with experts!
WHAT DOES THE 'CUSTOM COACHING' INCLUDE?
- Submission of Assessments (Pelvic Floor, Breathing, Rib Flare, Posture) for review from our Physical Therapists and Core Experts.
- Assessment and customization of the plan from our PT's and expert coaches for YOUR specific core needs.
- Access to our Physical Therapists and Core Experts anytime for coaching, support, repeat form checks, and any help you need throughout the program.
WHAT IS THIS PROGRAM DESIGNED TO HELP WITH?
✔️ Diastasis Recti: Separation of the muscles along the midline of the abdomen and weakness of the linea alba.
✔️ Mom Pooch: A result of diastasis recti or result of core dysfunction of the lower TA's.
✔️ Improving Ab Definition and Strength: Whether you're 6 weeks post pregnancy or 16 years, your core can't heal without proper training and activation. No matter your time post partum, it's never too late to heal, improve and fix core dysfunction and weakness.
✔️ Incontinence: Leaking isn't cool. And although it's common, it's certainly not normal. We work to fix this, while also taking a look at the root cause (hint: it's not always just your pelvic floor causing the issue).
✔️ Back Pain: This can be caused by many things: weakness, diastasis or even C-sections. Yes really! We cover all of that, and more, in this program. Ridding back pain and educating you on where this may be stemming from.
✔️ Confidence: This is listed last, but not least. Your body matters and if you aren't happy with yours, we need to change that. Feeling comfortable in your own skin and confident in your appearance, strength and function has a trickle down impact on everything from our mood, our relationships and sex life. My goal is to help you feel on top of the world with your ideal Mom bod. It's 1000% ok to want your body back post baby!
✔️ C-Section Scar (for our C-Section Moms): Appearance improvement (C-section apron) plus complete C-section recovery and healing protocols including birth trauma, lymph drainage, tissue work (skin, muscle and organ layer) and strategic breath protocols to re-connect with lower TA's which are disconnected from the trauma of the surgery.
Frequently Asked Questions
We get A LOT of questions about this program, every day. Here are the answers to some of the most common ones to help you decide if this program is right for you!
1. WHAT EQUIPMENT IS NEEDED?
The following equipment is necessary to complete the course:
✔️ Foam Roller - 36" is best
✔️ Small Exercise Ball (about 9", can also be a kid's toy ball)
✔️Hip Circle (12.5" circular resistance band)
✔️Long Resistance Band with handles (15-20lbs)
✔️Bench, or chair to act as a bench.
[The following additional equipment is optional for the course]
✔️ Light to Medium Dumbbells (you can even use items from around your house in place of these!)
✔️ TRX Band
2. HOW MUCH TIME DO I NEED TO COMMIT EVERY DAY?
You will need to commit between 25-45 min a day for most phases. This time can increase depending upon the additional resources and supplemental workouts you use to tailor the course to your specific needs. You can also decrease the amount of time spent on the exercises once you learn the exercises, and can even the Ab Rehab Moves as you pump, drive, or watch TV. The full program is a 12 week program (4 phases, each 3 weeks long), however, with your subscription, you have the flexibility to take as long as you need to complete the program by keeping your subscription active.
3. HOW SOON CAN I START POSTPARTUM?
You can start the 12 Week Ab Rehab whenever you feel ready after delivery. The ACOG has updated its guidelines and now recommends that if you had a normal vaginal delivery and healthy pregnancy then a woman can start exercise after delivery when she is ready. Typically this is somewhere between 2-6 weeks post delivery. If you have had a C-Section we recommend waiting until closer to 8 weeks pp to add in the tissue work protocols to allow your incision to heal, but you can start with the Ab Rehab protocols until that time. With any questions, please be sure to consult with your doctor.
4. CAN I DO THIS PLAN IF I'M CURRENTLY PREGNANT?
4. CAN I DO THIS PLAN IF I'M CURRENTLY PREGNANT?
You can! Actually, I recommend it. You will only work up through Phase 3 (omitting phase 4), and will be taking Full Breaths (no half breaths) during the AB Rehab Moves. I would, however, HIGHLY suggest implementing the breathing exercises daily throughout your entire pregnancy. Those are the bread and butter of the program and will help the most for conditioning your body for labor, delivery, and recovery. If you have any concerns, feel free to speak with your doctor.
5. I HAVE A TIGHT PELVIC FLOOR, IS THIS PROGRAM FOR ME?
5. I HAVE A TIGHT PELVIC FLOOR, IS THIS PROGRAM FOR ME?
Yes, most definitely! You will be working on the control aspect of your pelvic floor during the program. This means you will be working on releasing and relaxing your pelvic floor. We have additional resources for you to help you connect to your pelvic floor and learn how to relax your pelvic floor, while still reaping all the benefits of the program.
6. CAN I DO THIS IF I HAVE A HERNIA?
6. CAN I DO THIS IF I HAVE A HERNIA?
Yes, it is safe to do the program and in fact really beneficial to be able to strengthen everything around the hernia as well as make sure your core is strong and functioning optimally to help ensure the hernia does not worsen over time.
7. I HAVEN'T HAD KIDS, CAN I STILL DO THIS?
7. I HAVEN'T HAD KIDS, CAN I STILL DO THIS?
Yes! The 12 Week Ab Rehab is for anyone (men and women!) that experiences core and pelvic floor dysfunction (low back pain, weak core, lower tummy pooch, leaking, pelvic pressure, diastasis, prolapse, hypertonic pelvic floor, hypotonic pelvic floor.) Whether or not you have had a baby, the plan will help to strengthen your core, flatten your tummy, strengthen your pelvic floor, and will restore core function.
8. IT'S BEEN 'XYZ' MONTHS/YEARS SINCE MY LAST DELIVERY, IS IT TOO LATE FOR ME TO DO THIS AND SEE GOOD RESULTS?
8. IT'S BEEN 'XYZ' MONTHS/YEARS SINCE MY LAST DELIVERY, IS IT TOO LATE FOR ME TO DO THIS AND SEE GOOD RESULTS?
Once postpartum, always postpartum. It's never too late to heal! The plan is for everyone at any point in their postpartum journey. The plan is a comprehensive course that will help to strengthen your core, strengthen your pelvic floor, heal diastasis, and restore core function. Our clients see and feel results whether they are 2 weeks postpartum or even 20 + years postpartum.
Which brings me to my biggest question.... What are YOU waiting for?!
I built this course because EVERYONE deserves to feel like ‘home’ in their own body. To some, that has very little to do with 'looks,' and for others it has a lot to do with it. Neither is wrong. EVERYONE is entitled to achieving and living their life as their best version of themselves! That best version is determined by what’s important to YOU. And healing from the inside out is a great place to start on that journey!