Progressive at-home strength training for moms with prolapse, leaking or diastasis recti.
Rebuild your core, reduce symptoms, and confidently return to strength training with 35-minute follow-along dumbbell workouts designed specifically for moms.
Choose the signature program that best matches your current season, symptoms and experience. These are starting options, not steps you must complete in order.
Begin with ReClaim if you are newly postpartum and cleared to exercise. Rebuild core connection, whole-body function and strength through a gradual return-to-fitness plan.
Choose CoreRevive if you are not newly postpartum and have not completed pelvic floor physical therapy, or you need to rebuild breathing, pressure management, core connection and pelvic floor coordination before progressing your strength training.
Choose CoreLIFT if you have completed pelvic floor physical therapy or foundational work and feel ready to return to progressive strength training while navigating leaking, prolapse or diastasis recti.
You are not buying a single workout plan. You are getting a complete training system with clear starting points, progressive follow-along workouts and long-term strength options.
ReClaim, CoreRevive and CoreLIFT give you a clear starting point based on your postpartum stage, symptoms and readiness for strength training.
After completing one of the three signature programs, continue with progressive weekly follow-along workouts and a clear training schedule.
Choose from a growing library of strength, core, glute, mobility and conditioning workouts whenever you want more flexibility.
Choose a goal-specific strength program when you want a more focused training plan.
Every option includes the signature programs, weekly follow-along workouts, 100+ on-demand workouts and additional strength programs.
Prices are shown in $USD. If you are outside the U.S., your exchange rate will apply.
Watch a member share her experience navigating pelvic floor symptoms, following the programs and building strength with more confidence.
Progress shared by women navigating leaking, prolapse, diastasis recti, postpartum recovery and strength training.
Individual experiences vary. Testimonials reflect personal experiences and do not guarantee specific results.
Your exact schedule will depend on the program you choose. Some use full-body training, while others use split training or a more focused weekly structure.
Follow the complete weekly schedule or your programβs pre-designed plan. You will always know what to do next without bouncing between random routines.
Add these 10-minute Core Progression workouts to complement your current strength training plan. Choose the level that matches your current control, strength and experience.
Rebuild connection, coordination and control through approachable core training.
Foundation
Progress stability, strength and movement complexity as your foundation improves.
Intermediate
Challenge your core through advanced loading, strength and dynamic movement.
AdvancedContinue with weekly follow-along workouts or choose a structured strength program based on your goals.
Choose from three progressive strength programs based on your goals and training experience.
Six weeks of progressive glute training focused on strength, muscle growth and lower-body performance.
Fifteen follow-along workouts organized into bodyweight, resistance-band and limited-equipment collections.
Choose a follow-along workout based on the time you have, the equipment available and the area you want to train.
This membership was born and created out of my desire to find a program I could do that would leave me feeling empowered while also helping me work on leaking and prolapse.
After years of peeing my pants while teaching, dealing with prolapse symptoms that left me feeling limited, and living with a weak, disconnected core, I finally found my happy place. I cannot wait to help you find yours too.
I want the same strength, confidence and freedom for you.
Join the MembershipThe membership is designed for moms at different stages. Start with ReClaim if you are approximately 6 weeks to 6 months postpartum and cleared for exercise. Start with CoreRevive if you are not newly postpartum and need pelvic floor and core foundations. Start with CoreLIFT if you have completed pelvic floor physical therapy or foundational work and are ready for progressive strength training while navigating leaking, prolapse or diastasis recti.
Pelvic floor symptoms can fluctuate, especially with stress, fatigue, constipation, hormones or sudden increases in training. The programs are designed to help you rebuild strength and reduce symptoms over time while teaching you how to adjust load, range of motion, impact, exercise choice or recovery if a flare happens.
This is fitness education and exercise programming, not medical treatment or individualized physical therapy. Exercise always carries some risk, and results vary. You should be cleared for exercise and seek medical or pelvic floor physical therapy support when symptoms are new, worsening, painful or concerning.
The membership is designed to replace random workouts with a clear starting point and an easy-to-follow progression plan. Most workouts are 35 minutes or less, the core add-ons are approximately 10 minutes and you can train from home. Your results will depend on consistency, appropriate program selection, recovery and individual factors.
Most programs use dumbbells, a long monster band, a loop band, yoga blocks, a small Pilates ball, a bench or sturdy elevated surface and a foam roller. More advanced programs may also use a plyo box. Not every workout uses every item, and substitutions may be offered when appropriate.
Yes. Open the app or desktop site, choose your workout and press play. You will be guided through the warm-up, demonstrations, coaching cues, modifications, rest periods and finish.
Most workouts are 35 minutes or less. The Core Progression sessions are approximately 10 minutes, and some CoreLIFT sessions may run up to 40 minutes.
No. Modern Fit Moms provides fitness education and exercise programming. It does not diagnose or treat medical conditions and is not a substitute for individualized healthcare or pelvic floor physical therapy.