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$115.00
ReCORE Online Program
Now UPDATED! 12 week postpartum reconditioning program that covers everything from core/pelvic floor strength, mobility and function to total body strength and stability. Progress confidently from basic strength to running, jumping and lifting heavy weights with our expanded Return to Run Progression Guide.
FREEShipping on domestic orders over $30.00!
Program Details
Pregnancy significantly impacts musculoskeletal structure and function- particularly in the core and pelvic floor. These changes continue to influence movement patterns during the postpartum period. After birth, rebuilding strength and coordination is essential before returning to high-intensity and impact activities such as running, jumping and resistance training.
This program emphasizes core and pelvic floor reconditioning, while focusing on whole-body stability, mobility and functional movements. It included specialized drills and a gradual return to run protocol to guide your progression.
This program is designed for early postpartum individuals (up to 6 months) or those looking to recondition core after an extended break post-birth. Start as early as 3 weeks postpartum with doctor clearance (once you can sit and walk pain-free). This program is also suitable for individuals with Diastasis Recti Abdominis. For personalized training or specific return to run programming, please explore our individual training and consult options here.
HOW TO ACCESS PROGRAM: Once purchase is made, you may log in to your account with the username/password used to create your account. Click on dashboard-programs, and access your program immediately. Online program purchases cannot be refunded.
Program Equipment
- Dumbbells or Kettlebells
- Mini-Bands (silicone or fabric)
- Gym Ball
- Long Resistance Bands (power bands)
- Small Ball or Folded Pillow
Program Includes
- 12 Weeks of Reconditioning (3-4 workouts/week)
- Welcome Video
- Measuring Diastasis Recti Video
- Things to Know About Coning Video
- ReCORE Return to Run Progression Guide PDF
- Things to Know About DR PDF
- C-Section Recovery PDF
- ReCORE Workout Schedule PDF
Program Schedule
Core and Pelvic Floor Reconditioning
Starting with basic functional movements and progressing to build strength, coordination, and muscle stiffness.
Full Body Strength and Stability
Full body movements with a focus on the muscle groups affected and challenged in the pregnant and postpartum periods. Pelvic and total body stability is essential for everyday movements and single-leg movements such as running.
Training Pressure Management
Slowly progress in exercise difficulty as you build strength- moving toward high intra-abdominal pressure activities such as heavy lifting and jumping.
Mobility
Stretches and mobility moves targeting the hips, pelvic floor, back, neck, calves and other stressed areas.
Progressive Impact Drills
Slowly progress from low to higher impact and intensity as pelvic floor strengthens and coordinates over time. This will progress you toward high impact activities such as running, jumping and high impact running drills/sprints.
Return to Run Progression
Understand how to coordinate your return to run progression with your reconditioning program.
Your Updated ReCORE Online Program
- Refilmed for a fresh look!
- COMBINED ReCORE 1 & 2 (12 weeks)
- EXPANDED strength focus ADDED more impact drills
- NEW return to run progression guide
- +More Educational Videos/PDFs
- Minimal equipment needed
Frequently Asked Questions
Celeste Goodson Answers
This structured program goes beyond basic breathing exercises and kegels, and systematically rebuilds strength, stability, and impact/pressure management. With over 75 exercises and a detailed return to run impact guide, you'll safely progress from foundational movements to running and other high-impact activities.
The ReCORE program can be completed effectively with or without the FITsplint. However, we recommend using the FITsplint for additional abdominal support if you are within 3 months postpartum, or have a Diastasic Recti gap wider than 2 finger-widths. For research supporting abdominal splinting during postpartum recovery, please visit our Learn page.
You may begin the program as early as 3 weeks after a vaginal delivery, or 4-6 weeks after a c- section delivery, provided you can sit and walk without pain and have medical clearance. We provide a template letter for your healthcare provider's approval. Keep in mind that this program can be started at any time during your postpartum journey- whether thats a few weeks or several months after delivery. Core reconditioning remains beneficial even if you're 1-2 years postpartum.
The ReCORE program focuses on comprehensive core rehabilitation, and our approach emphasizes restoring function rather than focusing solely on aesthetic outcomes. While the program doesn't guarantee complete Diastasis Recti closure, it will prepare your core and body for a return to daily and athletic activities.
Absolutely! While you may not have significant muscle separation, pregnancy causes substantial stretching and potential weakening of abdominal muscles. Our program uses progressive inner core conditioning which will help to restore core strength and your ability to control abdominal pressure.
Weights (Dumbbells or Kettlebells), Medium to Heavy Resistance Bands (both circular Mini-Bands and long Power Bands), Gym Ball (55 or 65 cm), Small Ball (9") or Folded Pillow.
Keep in mind these items can often be substituted for household items if necessary.
Yes, provided you have clearance from your physician and experience no pain, this program can be highly beneficial for individuals with umbilical hernias. Our targeted exercises help strengthen surrounding muscles and tissues while teaching proper intra-abdominal pressure management, which may help prevent hernia progression. However, you should discontinue the program if you develop any hernia-related pain.
We recommend doing reconditioning exercises 3-4x/week. A single exercise session will take around 30 minutes, but can be split up and completed through-out the day if needed.
This program can be suitable for individuals with mild prolapse, but effectiveness depends on your specific symptoms and severity. For optimal results, we strongly recommend consulting with a pelvic floor physical therapist and considering our individualized training options for personalized guidance.
Postpartum return-to-run timelines vary significantly between individuals, ranging anywhere from 7-12+ weeks post-delivery. We recommend completing at least 3 weeks of the ReCORE program or obtaining clearance from a pelvic floor physical therapist before resuming running. For more detailed guidance on assessing your readiness to run, consult the Return to Run Guide included in this program.
You Might Also Like
Post-Natal FITsplint™
Custom, flexible, slim FIT for optimal postpartum recovery.
The Post-Natal FITsplint™ worn postpartum provides gentle compression to the stretched out core muscles early in recovery. Great for general core support; vaginal, c-section, pelvic girdle pain or those with diastasis recti.
Used by physical therapists and athletes world-wide.
$49.95
Maternity FITsplint™
The Maternity FITsplint™ is fully adjustable, flexible, slim, and breathable.
The patented Maternity FITsplint™ can be worn 3 ways. Use the 2 straps to gently lift belly to help reduce bladder pressure. Straps can also separate for better motion control during activity such as running or be placed down low for more hip/pelvic support.
Used by physical therapists and athletes world-wide.
The Maternity FITsplint™ includes 5 PreCORE exercises to help you keep the core/pelvic floor strong during pregnancy. The full PreCORE online program is available separately.
$49.95
PreCORE Online Program
Now UPDATED! Comprehensive programming (from Week 5 to Week 40), PreCORE is designed to prepare you for the physical demands of pregnancy, childbirth, and postpartum recovery. This program combines full body strength training with mobility work, emphasizing core and pelvic floor control, strength and function.
$115.00
Customer Reviews
5.0
36 reviews
H
Your review
I have done your ReCORE 1 and have loved it! I am doing it again right now (3rd baby). Also I just want to say thank you for all you have done for moms in sport! I am so thankful for you and the resource you have been for me. Your program REALLY WORKS. I remember the first time I did ReCORE after my last baby...I seriously started to feel a difference after only 1 week. I could literally feel things getting stronger. So awesome.
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A
Your review
amazing program - well worth the price!
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S
Your review
Celeste - you've been helping me for over a year. I did a custom PreCORE, online ReCORE and now online ReCORE 2. I stopped doing ReCORE after I healed and then got some hip injuries. Within a week of using ReCORE 2 and the moboboard, I started feeling 100% with running. Nothing else helped me get back to running as much as your programs. Thank you for all your help!
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L
Your review
As far as this program, I would,( and will) strongly recommend it to anybody! I know it’s helped me so much, and I know lots of moms like me who want lots o’ kids, who would really benefit from this program. (mom of 9! 13 months post-partum)
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B
Your review
I can’t say enough great things about the ReCORE online coaching program. After baby #2, I was discouraged, feeling broken, and diagnosed with mild ab separation and bladder prolapse - such that the doctors/physical therapists said I was “normal/fine” but I did not feel like myself nor could I engage in the biking, HIIT, running and strength training that I used to love. ReCORE was extremely effective and I was so encouraged seeing improvement week by week. Celeste provided exercises that challenged me each week and were very efficient in engaging and activating my dormant core. After a couple of weeks I felt like my core “woke up” and I could feel improvement in mid daily activities - lifting my kids, squatting /sitting, and doing house chores became so much easier! I was also able to return to running and feel extremely stable, supported, and strong. My frequent urge and difficulty emptying my bladder went away and my abs are now very close to being closed. This program removed much of my anxiety around diastasis recti and prolapse and made such a difference in my daily life. I cant thanks Celeste enough.
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D
Your review
I have definitely improved the stress incontinence issue, it was slow but I really noticed a difference there by week 4. My pants definitely fit differently, I had to go down a size and I really need a new swimsuit as the bottoms don't stay up in the water! Found that out on vacation..I loved the whole program, it felt challenging but still manageable. Easy to keep doing..and work in to my regular routine which was key for me!
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H
Your review
Celeste was great to work with. She was able to give me clear directions and video demonstrations on specific exercises that would help close my diastasis recti. She was encouraging to me and gave me support to help me stay motivated. I made huge improvements on my diastasis recti and also lost 4" off my waistline. I would highly recommend her [ReCORE] program.
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A
Your review
I feel so much stronger after completing the ReCORE program and have seen incredible progress on closing my diastasis. I didn't know whether a weekly regimen via email would provide enough support, but any questions I had were answered immediately. It was the perfect workout regimen for the early weeks of having a new baby and being able to start and stop a workout throughout the course of the day was the only way to fit it all in.
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S
Your review
This program was incredible. I knew I wanted to do a custom Recore after my success with Precore. I enjoyed the progression each week and seeing myself improve and also feel stronger in swimming/biking/running. Even though I had no pelvic floor issues, I can’t recommend this program enough. It’s not just for someone with issues but people who want to come back and do it smartly.....I went back to my PF PT last week and she said I have no issues and my DR is healed (just a small hernia). She had no concerns and was very very impressed. I told her again about your program and she will recommend it to other women!!! ...The last week was amazing! I keep saying it but I feel soo much stronger. I’m 13.5 weeks PP and last week I ran 8.3 miles at 7:40 pace (with warm up and cool down) and I rode my bike for 2 hours. (triathlete)
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K
Your review
Looking back to January 2018, I’m so glad that I learned about you via Alysia Montana on Instagram. During my pregnancy, I gained the right type of core and pelvic floor strength that helped me with labor and delivery. My midwife remarked how strong my pelvic muscles were and asked me what I had done to prep so well…Of course, I told her about you and recommended that every patient of hers should work with you! Postpartum, I can’t believe 6 weeks resulted in such progress! With ReCORE in my abdominal pocket, I can’t wait to slowly et back to running and maybe train for a race in 2019!
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