Welcome to REBUILD
We're so glad you're here. This is your space to reconnect, recover, and feel strong again. Take it week by week, listen to your body, and know that we're with you every step of the way.
Equipment you'll need:
Think of this as a guide, not a strict plan. Start lying down and move to sitting, then standing, whenever each position feels easy. Each time you change position, go back to the Week 1 numbers and build up again. There's no rush, just follow your body.
WHAT MOMS OFTEN ASK US
Consistency is key. We recommend training 3–4 times a week (you can choose which and how many videos to do for each training session). Always listen to your body and rest when needed.
Yes, as long as your doctor has cleared you for exercise and you are at least 8 weeks postpartum. Scar care is an important part of C-section recovery, so we recommend starting with diaphragmatic breathing before moving into the stronger sessions. It's a gentle way to reconnect with your body while your scar heals.
We recommend waiting until your 8-week checkup before starting this program. In the meantime, gentle diaphragmatic breathing and soft pelvic floor contractions are a great place to start. Our Early Postpartum Guide was made exactly for these first weeks and will set you up perfectly for when you're ready to REBUILD.
Yes, this program is specifically designed to be Diastasis Recti-safe and focuses on deep core knitting to help with abdominal separation.
Each video title includes the duration so you always know what you're signing up for before you press play. The times are rounded up to account for setup time, so you won't need to carve out any extra minutes before getting started.
Absolutely. We've included a self-assessment in Week 1 to help you understand your starting point. Keep in mind it doesn't replace an in-person assessment with a professional, but it's a great first step to get to know your body before diving in.
Stop immediately, discomfort is your body asking you to slow down. Try a modification, skip that movement for now, and come back to it when you feel ready. If you notice persistent heaviness, pain, or any pelvic floor symptoms, we recommend seeing a healthcare professional to make sure everything is okay.
Yes, you can return to these videos as many times as you like.
Absolutely. You can join our WhatsApp community via the link in your welcome email.
Please email us at hello@withinfemalehealth.com or use the contact form in the "Get in touch" section at the top of the page if you experience any issues.