When can I start the Pelvic Floor Core Recovery Program?
This program is safe to begin once you’re home from the hospital (c-section mamas we recommend 2-3 weeks after delivery or longer if needed). The sooner the better, but it’s NEVER too late to start, even if you’re 10 years PP. These six weeks of classes are designed for your early weeks postpartum or dealing with diastasis recti. These workouts are not about breaking a sweat, but about reconnecting with your pelvic floor and core through the breath. This is a foundational program that will set you up for success as you start to rebuild strength with the TSS Mama Postpartum Program.

When can I start the Postpartum Program?
When you are cleared by your doctor, typically between weeks 6-8. This six-week program is designed to be as flexible as you need it to be since each day and week will be different with a new baby! Once you’ve been cleared to work out by your doctor and you’ve completed the Postpartum Pelvic Floor and Core Recovery Program, the TSS Mama Postpartum Program will help rebuild your strength to transition you back into your regular workouts.

Is the TSS Postpartum Program safe for women who have had a C-section?
Yes, this program is safe for women who have had a C-section. We recommend waiting 2-3 weeks post delivery (or longer until you feel good)

Is it okay to do dance cardio during my postpartum journey?
I would suggest waiting until after you’ve completed the PP Pelvic Floor and Core Recovery Program and the Postpartum Program, but would also recommend you talk to you doctor about when you can start to incorporate cardio.

Should I do the postpartum stretch videos before and after class?
This is up to you, either work

Is it okay to do the glute series standing with a chair if being in tabletop feels vulnerable for my pelvis and core?
Yes.

If I find it difficult to sit on my knees during the Pelvic Floor + 360 Breathing classes, is it okay to sit cross-legged instead?
Yes, pick a position that feels comfortable for you.

I’m 7 months postpartum and haven't really done consistent exercise in a while. Do you recommend I do the Postpartum program, skipping over the prenatal workouts, or should I join the normal program?
I’d recommend starting the Postpartum Program. If you find this too easy then switch to Beginner Program. If you notice your core doesn’t feel strong enough at 7 months postpartum to do regular core work then I would recommend doing the Postpartum Program.

If your Diastasis Recti separation is more than 2 inches wide and/or more than 2 inches deep I’d recommend seeing a Diastis Recti/Pelvic Floor Physical therapist.

What program would you recommend following once I complete the Postpartum Program?
I’d recommend following the Beginner or Beginner- Inter Program. If you find that is too slow, try our Intermediate programs or selecting classes from that specific program.

Which ab workouts would you recommend after completing the Postpartum Program?
Try the beginner abs on back class from the Slow + Controlled category.