Congratulations you are a mom! Now what? Dedicate yourself to the recovery and reactivation of your deep core. Daily videos are available to you from day 1 after childbirth - whenever you're ready to begin. Just 10mins a day and you will feel and look more connected, pain-free and in control of your body. Follow along with Ali on her genuine postnatal reconnection process. 

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After Birth Training Program - Week 1 - Day 1 - Seated
Postnatal

After Birth Training Program - Week 1 - Day 1 - Seated

You are amazing! You have just given birth to your baby, you're a mama. Beginning...

After Birth Training Program - Week 1 - Day 2 - Seated
Postnatal

After Birth Training Program - Week 1 - Day 2 - Seated

Reigniting the muscle fibers of your abdominals takes time - be patent. The more you...

After Birth Training Program - Week 1 - Day 3 - Diaphragm Breathing
Postnatal

After Birth Training Program - Week 1 - Day 3 - Diaphragm Breathing

Learn to breathe again and mobilize your diaphragm with this side lying series finishing with...

After Birth Training Program - Week 1 - Day 3 - Seated
Postnatal

After Birth Training Program - Week 1 - Day 3 - Seated

We need to recover our pelvic floor muscles following the trauma of labor - the...

After Birth Training Program - Week 1 - Day 4 - Seated
Postnatal

After Birth Training Program - Week 1 - Day 4 - Seated

Finding the mind body connection to your deep core is so challenging - even more...

After Birth Training Program - Week 1 - Day 5 - Seated
Postnatal

After Birth Training Program - Week 1 - Day 5 - Seated

Having a new baby is wonderful beyond words but it is a physically demanding job...

After Birth Training Program - Week 1 - Day 6 - Seated
Postnatal

After Birth Training Program - Week 1 - Day 6 - Seated

Yes - it seems like a lot of repetition but we have to reawaken the...

After Birth Training Program - Week 1 - Day 7 - Diaphragm Mobilization
Postnatal

After Birth Training Program - Week 1 - Day 7 - Diaphragm Mobilization

Our diaphragms become locked during pregnancy and their function very limited as the organs of...

After Birth Training Program - Week 1 - Day 7 - Seated
Postnatal

After Birth Training Program - Week 1 - Day 7 - Seated

Our deep core muscles are thinking muscles - you have to connect your mind with...

After Birth Training Program - Week 1 - Spinal Mobilization
Postnatal

After Birth Training Program - Week 1 - Spinal Mobilization

Return mobility to your spine and move it in every direction in this gentle workout...

After Birth Training Program - Week 1 - Stretch #1
Postnatal

After Birth Training Program - Week 1 - Stretch #1

Day 2 of Ali's genuine postnatal experience she works to get her diaphragm working again...

After Birth Training Program - Week 1 - Stretch #2
Postnatal

After Birth Training Program - Week 1 - Stretch #2

Begin to bring mobility back to your spine with this gentle series of roll downs....

After Birth Training Program - Week 1 - Stretch #3
Postnatal

After Birth Training Program - Week 1 - Stretch #3

Open up the sides of the body and find length in this enjoyable and gentle...

After Birth Training Program - Week 1 - Stretch #4
Postnatal

After Birth Training Program - Week 1 - Stretch #4

Working on your spinal mobility is super important when you are postnatal - our spine...

After Birth Training Program - Week 1 - Stretch #5
Postnatal

After Birth Training Program - Week 1 - Stretch #5

Stretching is recommended throughout the 6 weeks. Using the theraband Ali stretches her tight pecs...

After Birth Training Program - Week 1 - Stretch #6
Postnatal

After Birth Training Program - Week 1 - Stretch #6

Finding articulation of the spine in a roll down is an important stretch to do...

After Birth Training Program - Week 2 - Day 1 - Seated
Postnatal

After Birth Training Program - Week 2 - Day 1 - Seated

The exhaustion of having a new baby sinks in around week two as the adrenalin...

After Birth Training Program - Week 2 - Day 2 - Seated
Postnatal

After Birth Training Program - Week 2 - Day 2 - Seated

There are two layers of pelvic floor muscles and we need to discover both -...

After Birth Training Program - Week 2 - Day 3 - Seated
Postnatal

After Birth Training Program - Week 2 - Day 3 - Seated

The goal of these exercises is to reactivate and rediscover your deep core muscles -...

After Birth Training Program - Week 2 - Day 4 - Seated
Postnatal

After Birth Training Program - Week 2 - Day 4 - Seated

You are now familiar with the fundamental exercises and the action of the muscles we...

After Birth Training Program - Week 2 - Day 5 - Seated
Postnatal

After Birth Training Program - Week 2 - Day 5 - Seated

Stretching out your sides feels so good - in this workout Ali does her diaphragmatic...

After Birth Training Program - Week 2 - Day 6 - Seated/Prone
Postnatal

After Birth Training Program - Week 2 - Day 6 - Seated/Prone

As you progress through the program you will begin to move into different positions to...

After Birth Training Program - Week 2 - Day 7 - Seated/Prone
Postnatal

After Birth Training Program - Week 2 - Day 7 - Seated/Prone

2 weeks in! Well done. You will have much more identity with the targeted deep...

After Birth Training Program - Week 2 - Spinal Mobilization
Postnatal

After Birth Training Program - Week 2 - Spinal Mobilization

Begin to move again with this gentle mobilization series that gets helps your spine to...

After Birth Training Program - Week 2 - Stretch
Postnatal

After Birth Training Program - Week 2 - Stretch

The hours sitting are getting stacked up now that you have been feeding your baby...

After Birth Training Program - Week 2 - Upper Body Strengthening #45
Postnatal

After Birth Training Program - Week 2 - Upper Body Strengthening #45

Strengthening the postural muscles of the body remain an important element of your recovery -...

After Birth Training Program - Week 3 - 4 - Core #2
Postnatal

After Birth Training Program - Week 3 - 4 - Core #2

In a really challenging core workout Ali uses the foam roller to help her spine...

After Birth Training Program - Week 3 - 4 - Core #3
Postnatal

After Birth Training Program - Week 3 - 4 - Core #3

Stretching remains so important during the postnatal period so begin your core workout with some...

After Birth Training Program - Week 3 - 4 - Core #4
Postnatal

After Birth Training Program - Week 3 - 4 - Core #4

As you continue to build core strength challenge the connection with some supported knee folds...

After Birth Training Program - Week 3-4 - Core #5
Postnatal

After Birth Training Program - Week 3-4 - Core #5

Introducing the all fours position to weeks 3-4 core exercises - Ali challenges her core...

After Birth Training Program - Week 3-4 - Core #6
Postnatal

After Birth Training Program - Week 3-4 - Core #6

You are now feeling ready to challenge your core connection and practice the fundamental exercises...

After Birth Training Program - Week 3-4 - Core #7
Postnatal

After Birth Training Program - Week 3-4 - Core #7

Repetition is the most important element of the fundamental exercises when we are trying to...

After Birth Training Program - Week 3- 4 - Core #8
Postnatal

After Birth Training Program - Week 3- 4 - Core #8

Another great seated/supine core workout that continues to build, repair and challenge the connection of...

After Birth Training Program - Week 3 - 4 - Lower Body Strengthening #1
Postnatal

After Birth Training Program - Week 3 - 4 - Lower Body Strengthening #1

The mechanics of squatting is so important to get right - follow along with Ali...

After Birth Training Program - Week 3 - 4 - Lower Body Strengthening #2
Postnatal

After Birth Training Program - Week 3 - 4 - Lower Body Strengthening #2

Working the outer hip is so important to provide stability to the pelvis. Ali works...

After Birth Training Program - Week 3-4 - Lower Body Strengthening #3
Postnatal

After Birth Training Program - Week 3-4 - Lower Body Strengthening #3

Strengthening the glutes, hamstrings and muscles of the outer hip help stabilize the pelvis and...

After Birth Training Program - Week 3-4 - Lower Body Strengthening #4
Postnatal

After Birth Training Program - Week 3-4 - Lower Body Strengthening #4

Strengthening the outer hip, hamstrings and the vmo is super important to provide much need...

After Birth Training Program - Week 3 - 4 - Lower Body Strengthening #5
Postnatal

After Birth Training Program - Week 3 - 4 - Lower Body Strengthening #5

Our pelvis can become really unbalanced during pregnancy due to the relaxin working on our...

After Birth Training Program - Week 3-4 - Upper Body Strengthening #1
Postnatal

After Birth Training Program - Week 3-4 - Upper Body Strengthening #1

Tone and strengthen the muscles of your back and shoulders to counter the rounding forward...

After Birth Training Program - Week 3-4 - Upper Body Strengthening #2
Postnatal

After Birth Training Program - Week 3-4 - Upper Body Strengthening #2

Our posture needs particular focus during the postnatal period - our upper back become so...

After Birth Training Program - Week 3 - 4 - Upper Body Strengthening #3
Postnatal

After Birth Training Program - Week 3 - 4 - Upper Body Strengthening #3

Our spines have very limited opportunities for rotation during pregnancy so when we are working...

After Birth Training Program - Week 3-4 - Release/Stretch #1
Postnatal

After Birth Training Program - Week 3-4 - Release/Stretch #1

Using the foam roller to release your tight it bands helps remove painful tension in...

After Birth Training Program - Week 3-4 - Release/Stretch  #2
Postnatal

After Birth Training Program - Week 3-4 - Release/Stretch #2

Our calves get so tight during our pregnancy so it's important to include calf stretching...

After Birth Training Program - Week 3-4 - Release/Stretch #3
Postnatal

After Birth Training Program - Week 3-4 - Release/Stretch #3

Stretch, stretch, stretch - it’s so important in these first weeks as you progress closer...

After Birth Training Program - Week 3-4  - Spinal Mobilization #2
Postnatal

After Birth Training Program - Week 3-4 - Spinal Mobilization #2

Stretch, release and articulate in this great spinal mobilization workout. We become extremely stiff during...

After Birth Training Program - Week 5-6 - Core Challenge - Day 1-3 - Seated
Postnatal

After Birth Training Program - Week 5-6 - Core Challenge - Day 1-3 - Seated

Kick off your final two weeks to connection with the two week core challenge. Returning...

After Birth Training Program - Week 5-6 - Core Challenge - Day 1-3 - Stretch
Postnatal

After Birth Training Program - Week 5-6 - Core Challenge - Day 1-3 - Stretch

Lengthen and release tight muscles using the theraband. Follow along with Ali as she stretches...

After Birth Training Program - Week 5-6 - Core Challenge - Day 3 - All Fours
Postnatal

After Birth Training Program - Week 5-6 - Core Challenge - Day 3 - All Fours

Finding your core connection is much harder in all fours position with gravity working against....

After Birth Training Program - Week 5-6 - Core Challenge - Day 4-6 - Seated/Supine
Postnatal

After Birth Training Program - Week 5-6 - Core Challenge - Day 4-6 - Seated/Supine

Progressing in the core challenge we begin to include working on your back (supine) which...

Butt - Theraband & Small Ball - Balance your pelvis - #3
Prenatal

Butt - Theraband & Small Ball - Balance your pelvis - #3

In this video Ali walks your through a well known physio series of exercises that helps...