The postnatal program with a cult following in NYC can now be accessed from anywhere in the world.
Join founder, Rachel Welch, via live stream or On Demand for workouts that range in length from 10 min. to 60 min. and take you through three doctor-recommended phases: from healing your new-mom (o...

Learn how to align your pelvis, ribs and shoulders to achieve the best core activation possible. Layering on earlier Week 1 videos, this workout takes your breath-based core workouts to an expert level with leg lifts, fascial release and waist stabilizing exercises.

Isometric arm toning builds layered strength while releasing your shoulders.
Props: Hand Weights

Isometric arm toning builds layered strength in your upper body integrated with your core and trunk muscles. This is an exceptional strength building sequence as you transition from Phase 1 to 2.
Pr...

Using breath for abdominal strength + cardio preparation
Props: Soft foam roller + Blue band

This workout bridges you from deep, 3-dimensional breathing into learning how to use a breath to recruit sustained strength. Revisiting the concept of intra-abdominal pressure with the band, this sequen...

Re-calibrating intra-abdominal pressure is key to establishing full spectrum strength in your trunk. Using the soft pilates ball, we'll take you from the inside, breath based core activation into external ab challenges.
Props: Soft Pilates Ball

Squats, pelvic mobility and single leg presses build to strengthen your entire lower body with ease and core integration. This sequence builds your foundational strength essential for all of the time you spend on your feet.
Props: 1 Yoga Block

Foundation of your deep core + RM Method.
Props: Soft Blue Roller + Mini Ball

Re-educating your entire core system, this foundational sequence sets you up for connected, integrated movement for the rest of your life. Working with breath based movements + the soft foam roller, we open your fasci...

Release chronic inner thigh and groin tension to reveal central core and thigh strength. This is a magic sequence for isolating and rehabilitating your inner leg tone and connection + will transform the way you think about leg/core strength.
Props: Soft foam roller + blue resistance band

Props: Soft foam roller
Open your back, neck and hamstrings + activate and tone your whole waist. Revisit foundational principals of Connect and Repattern with a deepening awareness of your 3-dimensional breath.

Build strength in your thighs + core with kneeling + lunging sequences that burn you out. This is an exceptional sequence for beginning to integrate your TVA + deep core stability.
No Props.

Shoulder opening, glute and upper body toning w/ the band
Props : Soft foam roller + Resistance Band. As you begin Phase 2, we deepen the exploration of your upper body anatomy, pacing your integration of upper body strength with shoulder releasing rotations. Explore your balance with standing g...

Learn the essential foundation of your core, how to use breath to isolate and engage your TVA for strength + stability in your entire trunk. This sequence is essential for strengthening Diastasis Recti and is your launch pad to external core exercises like planks and sit ups.

Open your heart and breath in this soulful yoga flow. Guiding you through long, deep vinyasa flows, Rachel deeply brings your body, breath, mind and heart into harmony.
No Props.

This 7-Video Workout Program is educational fitness at its best to empower you with the knowledge, tools and daily workout schedule to strengthen your middle belly and recover a fully functional, strong torso. Diastasis Recti Strength and Repair works in concert with your pelvic PT exercises and...

Start your day with intention, breath and a sweet, full body yoga flow. Meet your emotional, mental and physical mom-needs with this 12-min, all Phase yoga flow. It's the perfect start to your day.
No Props.

This Phase 3 workout begins with a long ab, glute and arm sequence on the floor, this workout builds quickly into some light yoga flow that finishes with cardio bursts for the perfect 20 - Min. workout.
Props: Blue Band

This workout bridges you from deep, 3-dimensional breathing into learning how to use a breath to recruit sustained strength. Revisiting the concept of intra-abdominal pressure with the band, this sequence trains you for effective, core - based, cardio workouts.

No Props needed for this full body, sweet, sweaty vinyasa flow.

Props: Soft foam roller
Meditative breath work leads to a full body roller treatment + sweet savasana.