3-Week Core Repair Program

If you are postpartum, I recommend waiting at least 12 weeks or until you are cleared by your doctor before beginning breath work for core repair. If you are not postpartum but are still looking to tone up your stomach, you can start here too! These exercises will be beneficial for everyone!


Three weeks prior to beginning the exercise program, repair or strengthen your core.

Give your body the time that it needs to heal.

Three weeks prior to beginning the resistance training program, it’s very important that you begin to do exercises to heal and strengthen any abdominal separation that may be present. Perform 1 session of core repair exercises at least once a day, 5 days a week, for 3 weeks before jumping into the resistance program.

You will be glad you did! Your lower back and core will be stronger, and this will make it much easier to not only complete your exercises but go about your daily tasks with less pain and more stability.


Follow this 3-week schedule.

Week 1: 1 session of core repair exercises/day/5 days

Week 2: 1 session of core repair exercises/day/5 days

Week 3: 1 session of core repair exercises/day/5 days


Core Repair Exercises — 1 Session

  • 30 lying breath holds
  • 30 glute bridge breath holds
  • 30 glute bridge kicks
  • 30 bridge breath holds

Note: The first few times you do these exercises, your core is going to be on fire, especially the day after. If that is the case, wait until the pain lessens to a tolerable level before repeating. Typically this will be just 1 or 2 days.

Movement Demonstrations

Lying breath holds

Glute bridges

Glute bridge kicks

Bridge breath holds