Postpartum Fitness Programs for Core and Pelvic Floor Recovery
Pregnancy places significant stress on the abdominal muscles, pelvic floor, and overall stability of the body. Many mothers experience diastasis recti, core weakness, lower back discomfort, and pelvic floor dysfunction after having babies.
Making Moms Strong to the Core
Transform your weak abs into a strong core, to build your strongest body after baby.
POSTPARTUM WORKOUT PROGRAMS THAT WORK TO HEAL YOUR CORE AND PELVIC FLOOR.
Let’s end the frustration with how your body feels, and functions.
If you’re struggling with Diastasis Recti, a poochy "mummy tummy", or even pain, weakness or leaking since having your baby, know that you're not alone - and that AlphaMamas is here to help.
Whether you're looking to restore core strength, return to running, lift heavy, or do any other fitness-y activity you love, our unique postpartum workout programs will get you there..
I'll guide you through the importance of the right kind of postpartum fitness workouts, the benefits of our training programs, and how AlphaMamas can be a crucial part of your journey. Get ready to discover the programs that will reshape your body, mind, and confidence in less than 20-ish minutes a day.
Improve Diastasis in 3 simple steps
Grab your Free Guide to discover the Three Things You Must Have to Heal Your Diastasis.
The guide also includes a diastasis self-test video and tracking tool!
Postpartum Recovery After Pregnancy
"Postpartum is a quest back to yourself... You will never be the same, you are stronger than you were"
During pregnancy the abdominal muscles stretch and the connective tissue between them weakens. This separation often leads to a condition called diastasis recti.
Many mothers also experience pelvic floor weakness from the pressure placed on the body during pregnancy and childbirth. These changes can cause core instability, abdominal bulging, leaking during exercise, and persistent lower back pain.
Returning to traditional workouts too quickly often worsens these issues. Postpartum recovery requires targeted exercises that rebuild the deep core muscles responsible for stability.
AlphaMamas postpartum fitness programs teach mothers how to reconnect these muscles so the body regains proper strength and support.
Postpartum Workouts that Strengthen Your Core Safely
Postpartum training begins with rebuilding the deep stabilizing muscles of the core.
These muscles include the transverse abdominis, diaphragm, pelvic floor, and deep spinal stabilizers. When these muscles work together they provide support for the spine and abdominal wall.
AlphaMamas workouts focus on:
Deep core activation through breathing
Pelvic floor coordination and strengthening
Controlled movements that rebuild abdominal stability
Progressive strength exercises for full body support
This process improves posture, strengthens the pelvic floor, and helps mothers regain full body strength after pregnancy
This is where our specialized postpartum fitness programs come in! I’ll provide the guidance you need to reclaim your body, and improve strength, confidence, and health during this very important season of healing.
Benefits of Postpartum Fitness Training
There are so many benefits of postpartum fitness besides just core rehab. Consider our specialized programs like workout therapy. Physically, they’ll help you heal, restore core strength, and improve your posture and breath for a more functional body. Mentally, they’re a powerful tool to reduce postpartum depression and anxiety, promoting overall well-being and body confidence. Emotionally - it’s an awesome and healthy outlet for pent up postpartum hormones and emotions to flow freely so that you can take a minute and just… breathe. Our programs are self care at its finest.
AlphaMamas' Training Approach
Here’s the part that most postpartum programs miss - you can’t just address core weakness with a few ab exercises and expect your whole body to change. Nope. Our bodies work as a whole unit, and moms need a total-body solution to build strength. Our unique and signature 3 Step System will take you step-by-step through restoring your entire body, while focusing on your core and diastasis recti recovery. All our programs cover postpartum recovery and core strength, focusing on safety, proper technique, and gradual progression to build strength. It all starts with the Core Corrective, our four-week foundational program designed to restore function and strength to your core and pelvic floor.
Diastasis Recti
Helps close the gap in your core and restore everyday function Fixes the mushy-core feeling, makes your ab muscles function again.
Pelvic Floor
Improves leaking & pain. Run, jump, sneeze, cough or laugh without peeing yourself.
Back Pain
Fixes your posture and heals your abs to ease the load and strain on your back.
Total Body Strength
Do any and every hard, active thing you want without thinking twice about pain from a weak core. Build strength and energy for everyday life
Confidence and Hope
Keep up with your kids on the playground, in the backyard and everywhere else you go. Feel strong doing the things that matter
Our #1 program
is a step-by-step 4-week journey that helps moms heal Diastasis Recti, strengthen their core and pelvic floor, and feel strong and confident in their bodies post-childbirth. The Core Corrective provides the tools you need to build a strong foundation for the rest of your body to heal. We work through the essentials - proper breathing, posture and deep core activation to rebuild core function and strength. Because you need function first before you can get strong! A core that actually supports you, and that will lay the groundwork for a stronger body overall.
Alongside The Core Corrective program, you'll find our other specialized programs and workouts, providing a complete postpartum fitness journey to restore strength and function to your core and your entire body.
the postpartum fitness shop
Explore more of our programs:
Step 1:
Step 1:
CORE
Your strongest body starts with your core. Solidify the 3 foundational parts of healing: breathing, posture and core strength. The result will be a stronger core and flatter belly. Don’t skip this step!
core
The foundational 4 week program to heal diastasis recti and restore function and strength to your core and pelvic floor. Every mom should start here!
core
Targeted program to help you reclaim your upper abs post-pregnancy. Upper Ab Fix targets and tightens diastasis recti at and above the belly button.
core
Our advance program focused on healing Diastasis Recti, strengthening the core and pelvic floor, and boosting body confidence.
the postpartum fitness shop
Explore more of our programs:
Step 2:
Step 2:
GLUTES
Did you know that the strength of your core and pelvic floor is directly tied to the strength of your glutes? Strong glutes can help to improve diastasis recti dramatically. Say goodbye to the flat mom butt!
glutes
This 14 day jumpstart is the opposite of a hard fitness challenge. The workouts are only 5 minutes a day! Designed for the mom who hasn’t worked out in forever, or feels lost about where to begin, you’ll love this super simple, short program that will give you maximum results in very little time.
glutes
The Squat Lab teaches you how to squat CORRECTLY, so that you’re actually using your core and glutes when you squat, instead of your back and hip flexors. Perfects your form so you can reap the full benefits of squatting.
glutes
Rebuild your body by building your booty! Strengthening your core and pelvic floor is directly tied to the strength of your glutes. The Glute Camp is the missing piece to diastasis healing. The Glute Camp will give you a glute-focused workout plan to strengthen and tone your core and lower body.
the postpartum fitness shop
Explore more of our programs:
Step 3:
Step 3:
STRENGTH/ INTENSITY
Your core and body can’t get strong unless you progressively load it. These programs get your endorphins pumping and will work to shape a lean strong body.
strength/intensity
A 4 week diastasis friendly HIIT challenge that helps to reset your metabolism, torch fat, shed pounds, and get lean. By the end of the challenge you’ll be strong, lean, and will feel amazing in your skin.
strength/intensity
The sequel to Atomic Body. Rev up the intensity for a 4 week fat shredding, calorie burning, metabolism boosting, HIIT circuit program for total body transformation.
strength/intensity
A dedicated program for moms looking to return to running post-pregnancy. Run stronger, faster and safer while building your core strength and toning your lower body.
strength/intensity
Targeted workouts to tone and strengthen your arms in just a few minutes a day.
Hi, I’m Katie
Bachelor’s degree in Exercise Science, Mom, Head Coach at AlphaMamas
Hi, I’m Katie — CEO and Head Coach at AlphaMamas Fitness, and a mom of three energetic boys. Life is full, loud, and busy in my house, and I understand firsthand how hard it can be to make time for yourself — especially when everyone else comes first.
I hold a Bachelor’s degree in Exercise Science and have spent over 15 years working as a Group Exercise Instructor, Personal Trainer, and Nutrition and Accountability Coach. Throughout my career, I’ve coached men and women of all ages and fitness levels, from complete beginners to seasoned athletes. One thing has always remained clear: women, especially those who have just had babies, need more guidance, support, and thoughtful programming to truly feel strong again.
My approach to fitness has always been rooted in education, not extremes. I believe in building strength through smart, effective movement and sustainable habits — not punishing workouts or all-or-nothing plans. As a coach and a mom, I’m passionate about helping women rebuild confidence in their bodies, create routines that fit real life, and move forward with intention.
At AlphaMamas, we focus on strength training, consistency, and realistic expectations. Every workout and challenge is designed to meet you where you are and help you build a foundation you can continue to grow from. Whether you’re navigating postpartum recovery, balancing motherhood with your own goals, or simply looking for a plan that finally feels doable, you’re in the right place.
You don’t need perfection — you need support, structure, and a coach who understands the season of life you’re in. That’s exactly what I strive to provide through every AlphaMamas program and live challenge.
AlphaMamas was founded by Suzie with the goal of helping moms feel strong, supported, and confident through every stage of motherhood. Her vision continues to guide the heart of AlphaMamas as we grow and evolve.
Meet the Founder of Alphamamas Fitness, Suzie!
I am the mom of 3 (including twins!). I’ve been training mamas and obsessing over their results for the past 5 years!
After my twins were born, I found myself with a 4 finger DR and a core that just plain didn’t work anymore. My back hurt, my belly pooched, and I felt completely lost and unrecognizable in this new body. My OB told me that I’d probably need surgery. He said to wait to 2 years and see if I still cared about my belly pooch then do surgery that point.
WORST. ADVICE. EVER.
And, there was no way I was waiting 2 years to “decide” I wanted a strong, functioning, healthy body. So, I started educating myself on all things postpartum. After much trial and error, lots of success and failures, and a few setbacks, I was able to, rebuild a strong core, and was able to run again without pain.
In addition to being a certified Personal Trainer; I am a Postpartum Fitness Expert, Certified Postpartum Corrective Exercise Specialist, and a Postpartum Fitness Specialist. I'm part of the elite Inner Circle of Postpartum Exercise Specialist providers, and am continually learning the most up-to-date research on postpartum fitness.
POSTPARTUM WORKOUT DESIGNED BY A MOM FOR MOMS.
We're on a mission to empower new moms, helping them feel strong, capable, and confident in their post-baby bodies. Discover the simple workouts plus daily lifestyle changes that will strengthen your core and create a strong body in just minutes a day.
There's no better testament to the results of AlphaMamas programs than the stories of moms just like you who have achieved their postpartum fitness goals.
From strengthening their cores, improving Diastasis Recti, to regaining body confidence, our clients have found success and renewed strength with AlphaMamas.
Don't just take our word for it.
Read real-life success stories from happy moms, and take a look at their results! I’m proud to have helped so many women to feel strong and confident in their bodies again.
There's no better time than now to start feeling strong in your body — at any stage, with AlphaMamas.
I'm here to guide and support you every step of the way, helping you feel stronger, steadier, and more capable in your body.
Whatever season you’re in, this is your body — and you deserve to feel strong in it. Let’s get you there.