Postnatal recovery
A step-by-step program — just 20 minutes a day
From the second week to three years post-birth. Crafted with care for both vaginal and C-section births. Feel like yourself again in less than 3 months!
During the 12 weeks of our course, you will:
Rediscover your toned and trim waistline
Ease your back pain and regain the freedom to move effortlessly
Manage gassiness, ease bloating, and conquer constipation
Enjoy your femininity again with your body in harmony
Rediscover the bliss of togetherness
Embrace the thrill of vitality and the delight of motherhood
Workouts after vaginal birth or C‑section
Optimal progressive intensity classes are for women who have not done any work on their recovery yet and who gave birth to a baby a while ago
A few months after giving birth have passed, but no miracle is happening, and your body is not getting back into shape. Now is the time to solve the piled-up problems and tone your body slowly but surely!
Has it been over 3 years since childbirth or have you not given birth yet, but are experiencing symptoms of pelvic floor weakness? (read more in our FAQ).
Our advanced "11 programs for all" course would be perfect for you, as it includes special workouts tailored for women's health
The preparatory level workouts, ZeroCore, can be performed from as early as the second week up to three years after childbirth
Easy and non-intensive exercises and breathing techniques will help you to begin to rehabilitate the body effectively and safely before the full program begins
The classes are designed to span 12 weeks, and can be started at a time that feels right to you
The workload will gradually increase over the course of 12 weeks, keeping your body safe throughout. You can begin the classes as early as the second week up to three years after childbirth
Optimal progressive intensity classes are for women who have not done any work on their recovery yet and who gave birth to a baby a while ago
A few months after giving birth have passed, but no miracle is happening, and your body is not getting back into shape. Now is the time to solve the piled-up problems and tone your body slowly but surely!
Has it been over 3 years since childbirth or have you not given birth yet, but are experiencing symptoms of pelvic floor weakness? (read more in our FAQ).
Our advanced "11 programs for all" course would be perfect for you, as it includes special workouts tailored for women's health
The preparatory level workouts, ZeroCore, can be performed from as early as the second week up to three years after childbirth
Easy and non-intensive exercises and breathing techniques will help you to begin to rehabilitate the body effectively and safely before the full program begins
The classes are designed to span 12 weeks, and can be started at a time that feels right to you
The workload will gradually increase over the course of 12 weeks, keeping your body safe throughout. You can begin the classes as early as the second week up to three years after childbirth
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A ready-made plan for mom
Over 30 yoga, Pilates, and cardio classes
PranaCore, YogaCore & ZeroCore are custom-made training packages dedicated to aiding women in reclaiming and sustaining their health post-childbirth. Whether you're a morning bird or a night owl, these workouts are tailored to target your specific areas of concern within the time frame you have available. With daily sessions varying from 10 to 30 minutes, they fit neatly into your schedule
7-day free trial:
Expert tips for an easier recovery
Nutritionist
Pharmacist-nutritionist
Coach
Psychologist-Sexologist
Endocrinologist
Attorney
Eating Disorder Psychologist
Gynecologist
Pediatrician
Breastfeeding Counselor
Sleep Counselor
Psychologist
Nutritionist
Nutritionist
Pharmacist-nutritionist
Coach
Psychologist-Sexologist
Endocrinologist
Attorney
Eating Disorder Psychologist
Gynecologist
Pediatrician
Breastfeeding Counselor
Sleep Counselor
Psychologist
Nutritionist
Nutritionist
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next
Choose your plan and begin your course!
One-time payment for the whole course: 12-week program + start on any date you choose
Basic
Train on your own, with a trainer chat
Start today: ZeroCore is free until your course begins
87 $
for the whole course, no pause
7 $ per week
- Trainer chat
- Personal meal plan and macro tracking
- No Lina AI or expert chats
Every plan includes:ZeroCore prep trainingBasic 12-week schedulePodcasts, lectures, articles and checklistsMindfulness and relaxation cyclesGeneral chat and forum for mothers
Have a promo code? Enter it at checkout Compare plans in detail in our FAQ
Everything in one app
7-day free trial:
1Learn more about the program (vaginal birth or C-section)
2Choose your plan and pay for your membership
3Sign up for your account
4Choose a convenient start date
5Watch prep workouts or ZeroCore while you're waiting for the program to start (we recommend starting on Monday)
