Fix your core.
Lose the baby weight.
Rebuild your core and pelvic floor, lose the baby weight without hurting your milk supply, and feel strong again in 10–20 minutes a day at home. Your first win comes in 5 days.
90 days, love it or your money back
You had a baby. Nobody gave you a plan.
This isn’t a bounce-back plan.
Nobody’s asking you to “get your body back.” You didn’t lose it. You grew a whole human. What you need is a plan that starts where you actually are: tired, healing, feeding a baby and short on time. Strong Postpartum gives you the right order to do things in, so you’re never guessing (or doing crunches on a split core).
Three phases, in the order your body needs them
Most postpartum plans skip straight to workouts. We start with healing, so the strength actually sticks.
Heal
Gentle core and pelvic floor recovery comes first: posture, finding your pelvic floor, a Kegel done properly, and how to carry your baby without straining your core. Then a 3-week follow-along core restore.
Refuel
No crash dieting. The no-math Ratio Plan, protein first, and a 20-day meal plan with grocery lists, built for breastfeeding moms so you lose the weight without losing your supply.
Get Strong
Eight at-home workouts that build from a gentle start to full-body strength. Press play, follow along, done before the baby wakes up. No gym needed.
Everything you get, chapter by chapter
7 chapters and 39 lessons. Most take just a few minutes, so you can actually finish them.
01Start HereYour 5-Day Jump Start, so you build the habit before the hard stuff.8 lessons
- Welcome to Strong Postpartum
- How the 5-Day Jump Start Works
- Day 1: Notice Your Patterns
- Day 2: Lighten Up Your Favorites
- Day 3: Fill Up First
- Day 4: Get Your Mind Right
- Day 5: You're Ready
- How to Start the Program
02HealWhat actually changed, and how to protect your core and pelvic floor in everyday life.6 lessons
- Your Core After Baby: What Actually Changed
- The Hernia Talk
- Fix Your Posture First
- Finding Your Pelvic Floor
- How to Actually Do a Kegel
- How to Hold Your Baby (Without Wrecking Your Core)
03NourishEat to heal and keep your milk supply safe.3 lessons
- How to Eat to Heal (and Lose the Weight)
- Your Postpartum Power Foods
- Milk Supply + Supplements
04Rebuild Your CoreA 3-week, follow-along core restore, plus 2 Pilates bonuses.5 lessons
- Week 1: Build the Foundation
- Week 2: Add the Layers
- Week 3: Put It Together
- Bonus: Postpartum Pilates Basics
- Bonus: Beginner Pilates for Core + Pelvic Floor
05Lose the Baby WeightThe no-math Ratio Plan. No crash diets, and safe while breastfeeding.6 lessons
- The Ratio Plan: Your No-Math Method
- How to Lose the Weight with Nutrition
- Protein for Postpartum Weight Loss
- Do You Need to Count Calories?
- Intermittent Fasting + Breastfeeding
- How I Grocery Shop + Batch Cook
06Get Strong8 at-home workouts that build from gentle to full-body strength.10 lessons
- Before You Start These Workouts
- Workout 1: The Gentle Start
- Workout 2: Quick Cardio
- Workout 3: Pilates
- Workout 4: Cardio + Weights
- Workout 5: Pure Cardio
- Workout 6: Build Strength
- Workout 7: Full Body
- Workout 8: All or Nothing
- How to Keep This Going as a Mom
07The VaultRecipes, meal plans and printables you'll keep coming back to.1 lesson
- How to Use the Vault
The Vault
Never wonder “what’s for dinner?” again. Recipes, meal plans and printables made for tired, hungry, breastfeeding moms.
Try it for 90 days. Love it, or your money back.
Created by the One Strong Mother team
Strong Postpartum is built on the original postpartum program developed by One Strong Mother founder Katie, who helped put it together. It has since been rebuilt and updated by our team, including Nick Carter, a CrossFit Level 1 certified trainer.
In their own words
From moms in our postpartum programs.
“Feeling GREAT on this program. My skin is glowing and I'm already shedding pounds.”
“Loved tonight's workout. It focuses on pelvic floor strengthening and diastasis recti. Love that!”
“I've lost 6 lbs (yay!) and have 12 more to go. Counting calories the way they teach was so helpful.”
“Lots of early mornings, late nights, and consistency to shake off the baby weight. I started seeing the biggest changes once I dialed in on my nutrition.”
Made for real life with a baby
Strong Postpartum is for you if…
- You’re about 6 weeks or more postpartum and cleared for exercise (or a year or three in, still waiting to feel strong)
- You want to fix your core and pelvic floor the right way, not just “do more abs”
- You’re breastfeeding and want to lose weight without hurting your supply
- You have 10 to 20 minutes, not 2 hours
- You want a clear plan, not 500 saved Instagram workouts
It’s not for you if…
- You want a crash diet or a 30-day “snap back” challenge
- You haven’t been cleared by your provider yet (start with the Heal lessons and wait on the workouts)
- You’re looking for one-on-one medical treatment. For severe pain or prolapse, see a pelvic floor PT
Strong Postpartum
Heal, refuel + get strong after baby
- 5-Day Jump Start to build the habit
- Heal: core and pelvic floor lessons that come first
- 3-week follow-along core restore + 2 Pilates bonuses
- The no-math Ratio Plan for breastfeeding-safe weight loss
- 8 at-home, follow-along workouts
- The Vault: 20-day meal plan, grocery lists, 60 recipes, snack list and printables
- Lifetime access on your phone, tablet or computer
- BONUS: Ab Rehab + Core Restore: 3 Weeks ($27 value)
- BONUS: Baby Got Abs: 21-Day Belly Fat Plan ($27 value)
Total value: $151. You pay only:
Secure checkout through our course platform. You’ll get your login right away. Backed by our 90-day money-back guarantee.
guarantee
Try it for 90 days. Love it, or your money back.
Do the 5-Day Jump Start and the 3-week core restore. If you don’t feel stronger, or you just don’t love it, email us within 90 days of purchase and we’ll refund every cent. Keep both bonuses anyway. No hoops, no hard feelings. The only way you lose is by not starting.
Frequently asked questions
When can I start?
Most moms start around 6 weeks postpartum, once their doctor or midwife has cleared them for exercise. The Start Here and Heal chapters are gentle education and habits, so you can begin those any time and save the workouts for after clearance.
I had a C-section. Is this for me?
Yes. Get your provider's clearance first, then start with the Heal chapter and the 3-week core restore before moving on to the full workouts. Go at your own pace; nothing here is a race.
Is it safe while breastfeeding?
Yes, that's what it's built for. There's no crash dieting. The nutrition chapters cover milk supply, supplements and even intermittent fasting while breastfeeding, so you can lose weight without putting your supply at risk.
I'm a year (or three) postpartum. Is it too late?
No. Your core and pelvic floor still benefit from doing things in the right order, whether your baby is 8 weeks old or in preschool.
How much time does it take?
Most lessons take just a few minutes, and the workouts are made for nap-time. It's self-paced, so you'll never fall behind.
Do I need a gym or equipment?
No gym and no equipment. Everything is follow-along video you can do at home with just a bit of floor space.
Who created Strong Postpartum?
The One Strong Mother team. It's built on the original postpartum program developed by our founder Katie, who helped put it together, and has been updated by our team, including Nick Carter, a CrossFit Level 1 certified trainer.
What if it's not for me?
Try it for 90 days. If you don't love it, email us within 90 days of purchase and we'll give you a full refund. No hoops.
How long do I have access?
Forever. It's a one-time payment of $97 with lifetime access on your phone, tablet or computer.
I think I have ab separation (diastasis recti). Can I do this?
That's exactly why the program starts with healing instead of crunches. The Heal chapter and core restore are designed for the core changes after pregnancy. If your separation is significant or you have pain, check with a pelvic floor physical therapist too.
You don’t have to figure this out alone
Or all at once. Start with five small days and build from there. A year from now, you’ll be glad you started today.
Start Strong Postpartum for $97One-time payment · lifetime access · 2 free bonuses · 90-day money-back guarantee
Strong Postpartum is education and support, not medical advice. Always get your healthcare provider’s clearance before starting exercise after birth, and follow their guidance.