A gentle rehabilitation journey for all new mothers who want to carefully heal their core, pelvic floor, lower back and the muscles that support the pelvic after birth. An essential tool to your postpartum recovery, to help you feel more like you again, and prepare your body for the next phase of motherhood as your baby grows and gets heavier. Your coach is womens health and fitness expert and author, Marie Behenna. She is both a mother of three and a registered doula with extensive experience supporting women going through their maternal journey.

In this second video, your coach and doula, Marie Behenna, progresses you gently onto the next level, now that you have mastered the first session. Only participate in this session if you feel ready to move on.

Session Three: Postnatal Core Repair Continue your gentle postnatal healing journey with this progressive core and pelvic floor session. Building on the foundations from Sessions One and Two, Session Three carefully increases the demand on your deep abdominals, pelvic floor and postural muscles. You’ll refine your abdominal vacuum technique, add light resistance-band work, release diaphragm and rib tension, and strengthen the back of the body — all while prioritising safety, breath, and proper pressure management. This session is designed to help you reconnect with your core, support recovery from diastasis recti and pelvic floor changes, ease lower-back discomfort, and prepare your body for a gradual return to more active exercise. What you’ll need: A soft Pilates ball or cushion, two identical prickly massage balls, a light resistance band, and a comfortable space to kneel or sit. When to start: From approximately 3 weeks after natural birth, or when you feel ready (and have medical clearance) after C-section or assisted delivery. Important: This is not a substitute for personalised medical advice. Please consult your healthcare practitioner before beginning any postnatal exercise programme. Perfect for new mums who want a safe, expert-guided next step in their recovery — led by experienced pre- and postnatal specialist Marie Behenna of FitMama Online.

Session Four: Postnatal Core Repair Continue your safe postnatal recovery with this progressive core and pelvic floor session that introduces standing work. Building on Sessions One–Three, Session Four carefully advances your hypopressive technique into upright positions, adds functional movements such as supported squats, and strengthens the postural muscles of the back using a light resistance band. You’ll refine diaphragm and pelvic mobility, stabilise the pelvis with a soft ball, and practise combining breath-led abdominal vacuums with gentle band work — all while prioritising pressure management and recovery. This session supports healing of the deep core and pelvic floor, helps ease lower-back and postural tension, and prepares your body for a gradual return to more everyday movement and later strength training. What you’ll need: A soft Pilates ball or cushion, two identical prickly massage balls, a light resistance band, and a comfortable space to stand and kneel. When to start: From approximately 3 weeks after natural birth, or when you feel ready (and have medical clearance) after C-section or assisted delivery. Important: This is not a substitute for personalised medical advice. Please consult your healthcare practitioner before beginning any postnatal exercise programme. Ideal for new mums ready to progress from floor-based work into standing rehabilitation — guided by experienced pre- and postnatal specialist Marie Behenna of FitMama Online.

Session Five: Postnatal Core Repair Continue your safe postnatal recovery with this progressive core and pelvic floor session that introduces standing work. Building on Sessions One–Four, Session Five carefully advances your exercises with a timer and combination of functional movements such as squats, lunges, low impact cardio and strengthening posture exercise of the back using a light resistance band. You’ll refine diaphragm and pelvic mobility, stabilise the pelvis with a soft ball, and practise combining breath-led abdominal vacuums with gentle band work — all while prioritising pressure management and recovery. This session supports healing of the deep core and pelvic floor, helps ease lower-back and postural tension, and prepares your body for a gradual return to more everyday movement and later strength training. What you’ll need: A soft Pilates ball or cushion, two identical prickly massage balls, a light resistance band, and a comfortable space to stand and kneel. You can even have your favourite music on in the background. When to start: From approximately 3 weeks after natural birth, or when you feel ready (and have medical clearance) after C-section or assisted delivery. Important: This is not a substitute for personalised medical advice. Please consult your healthcare practitioner before beginning any postnatal exercise programme. Ideal for new mums ready to progress from floor-based work into standing rehabilitation — guided by experienced pre- and postnatal specialist Marie Behenna of FitMama Online.

Session Five: Postnatal Core Repair Continue your safe postnatal recovery with this progressive core and pelvic floor session that introduces a full 18 minute HiiT timer. Building on Sessions One–Five, this session safely advances your technique to get you ready to go back to normal exercise. This session supports healing of the deep core and pelvic floor, helps ease lower-back and postural tension, and prepares your body for a gradual return to more everyday movement and later strength training. What you’ll need: A soft Pilates ball or cushion, two identical prickly massage balls, a light resistance band, and a comfortable space to stand and kneel. When to start: From approximately 3 weeks after natural birth, or when you feel ready (and have medical clearance) after C-section or assisted delivery. Important: This is not a substitute for personalised medical advice. Please consult your healthcare practitioner before beginning any postnatal exercise programme. Ideal for new mums ready to progress from floor-based work into standing rehabilitation — guided by experienced pre- and postnatal specialist Marie Behenna of FitMama Online.