[solidcore] for postpartum moms

With your provider’s OK, [solidcore] can be a safe, effective postpartum routine. See how it works after birth, the benefits, and simple ways to start. We have so many new and experienced moms in our [community], and we’re so excited to be a part of this time with you.  

If you’re looking for a safe and effective postpartum fitness routine, you’ll find that [solidcore] is one of the best options out there. Our classes have been thoughtfully designed to help you rebuild your strength and foster your overall wellness postpartum, so that you can take a positive step towards a stronger you. 

But as you go forward, we encourage you to take a gradual and mindful approach to postpartum exercise, because it’s so important to prioritize your physical, mental, and emotional wellbeing. Don’t rush your progress, and always listen to your doctor and your body. 

Here are some ways to make the most of your time under the blue lights:

Check with your doctor first.

Now is the time to listen to your body and not push yourself too hard. It’s essential to allow your body time to fully heal. We recommend starting with breathwork to reactivate your abdominal muscles. Practice slow, controlled breathing before you get back into the studio. Breathing exercises can help strengthen your pelvic floor, which is especially beneficial before and after childbirth.

Most importantly, communicate with your doctor and make sure you’re cleared for high-intensity, low-impact exercise before you get back into the studio. Before resuming more intense core work, check for abdominal separation (diastasis recti), a common condition after pregnancy. Speak with your doctor if you have concerns about separation during your postpartum check-up, because certain exercises can worsen the condition if they’re not properly modified.

Once you receive clearance from your doctor, we encourage you to share the exciting news with your coach so we can support your unique needs. And when you do get back to the studio, remember to take breaks as needed and give yourself grace throughout each class. 

Talk to your [solidcore] coach.

Your coach will be able to provide you with the proper modifications and support during your [solidcore] class to give you the safest and most enjoyable, pregnancy-friendly workout experience. Not only are our coaches trained in postpartum guidance and modifications, but many of our coaches are moms themselves, and have personally been through this journey. 

While some exercises may look different at the various stages of your journey, your coach is there to help keep you as safe as possible and help you make the most of your time under the blue lights.

Check out [solidcore]’s specialty classes. 

Ease into core strength slowly. For your first postpartum classes, we recommend checking your local schedule for a specialty class like Focus50: Core + Lower + Upper Body, which includes a short core warm-up (without obliques) and focuses on upper and lower body strength. Then, slowly reintroduce strength exercises that target your core and pelvic floor.

Even if you’ve tried [solidcore] before, Starter50 is another great option for postpartum mamas. Foundation50 also offers slower transitions and carefully broken-down exercises that are perfect for both pregnancy and postpartum. You may also want to try Power30: Core + Lower Body and Power30: Core + Upper Body.

It may feel frustrating at first if you’re unable to use spring loads or amplifications like you once did, but be patient. Muscle memory is real — with consistent, mindful movement and recovery, you’ll be back to your favorite amplifiers before you know it.

Embrace the [community].

At [solidcore], we understand both the challenges and the joys of staying active during pregnancy. That’s why we’re committed to providing a supportive, encouraging environment where you can feel empowered throughout your journey. 

Our holistic approach goes beyond physical fitness, prioritizing your mental and emotional well-being as well. Coaches are here to offer you personalized guidance, hands-on support, and safe modifications to help you get the most from each class while protecting your body.

[solidcore] isn’t just a place to work out. It’s also a space where new moms can connect, share experiences, and build a strong sense of [community]. Be open to new friendships during your postpartum fitness journey. You’ll be surprised how many other moms are also looking for connection. 

Our goal is to make your pregnancy journey as healthy, fulfilling, and uplifting as possible, so you can fully embrace the benefits of staying active while dealing with the joys and challenges of having a new baby. 

Low-impact strength training offers a wide range of physical and emotional benefits for postpartum recovery. 

After pregnancy and childbirth, your body has undergone some pretty significant changes, and rebuilding strength can be incredibly helpful for your long-term health and well-being. Controlled, low-impact resistance training helps rebuild muscle tone, improve joint stability, and support your core — all while minimizing strain on healing tissues.

And don’t underestimate the value of upper body and core exercises. These are particularly valuable for postpartum moms, because breastfeeding, bottle-feeding, and constantly carrying your baby can lead to poor posture, neck tension, and back discomfort. Strengthening these areas helps improve functional strength for daily tasks. 

In addition to the physical benefits, postpartum exercise can have a profound effect on your mental and emotional health. This is just as important as your physical health. Many new moms experience feelings of overwhelm, exhaustion, or even postpartum depression. Regular movement can help boost mood, reduce anxiety, and increase confidence as you gradually reconnect with your body. 

What’s more, taking 50 minutes for just you during this class time can be incredibly rejuvenating as you learn how to adjust to your life as a new mom. 

One final thought 

One final reminder: it’s important to ease back into exercise at your own pace. Your body needs time to heal, and some bodies need longer than others. Don’t compare yourself to other new moms! What works for one postpartum mom doesn’t always work for another. 

Building a strong foundation with modified movements, breathwork, and pelvic floor engagement will set you up for long-term success. With patience, consistency, and support, low-impact strength training can help you regain not only your physical strength, but also your confidence and sense of self. You’ll start to feel like your old self again in no time. 

We’re here for you every step of the way. You’ve got this!

Book your next class now to make the most of your journey.