Week One: Restore

Let’s get connected.

Welcome to your first Core Retraining component!

It's time to get down to business...down there. You will practice each Core Component for 2 weeks before you add on more challenging movements.



Core Component #1

You can mix and match the Core Component with your other workouts, as a pre-workout core warmup or do it as a stand alone practice to continue retraining your core and pelvic floor consistently throughout the week. Frequent, small bouts of activity will always trump long, occasional efforts.

It's also important to practice connecting with your core and pelvic floor, such as when you come in from your morning walk, while you watch TV in the evening, or while you wait for your morning coffee to brew. Be aware of your core and pelvic floor as you breathe and do your everyday activities.

Get Ready:

You will need:

  • 2 rags/towels you don't mind having on the floor

  • a towel, small blanket or pillow (optional)

Total time: about 12 minutes

Core Component #1 PDF

RESTORE: Release

Week One Restorative Pose: Side Lying Stretch

This side lying stretch feels incredibly delicious and helps to release tension around your mid back, encouraging your diaphragm to work more optimally.

The diaphragm is one of your core muscles and when it's not working well it affects the function of your pelvic floor and deep abdominal muscles as well. So taking just a few minutes to breathe and rest your body actually helps your core muscles work better as a team!

Total WIN/WIN!


What you need:

  • A rolled up blanket

  • A small pillow (optional)


Place the rolled up blanket horizontally on the ground (or on your yoga mat) and lower yourself over top of the blanket, placing your chest and ribcage just beyond the roll with your waist and hips resting below the roll. 

Extend your top leg and reach your top arm over your head and either let it rest or use your bottom hand to pull on your wrist or forearm to create a bit more length and stretch. Breathe into the top side of your ribcage.

Rest here for 3-5 minutes on each side.

Jump to:



Don't forget to comment below with your questions and let us know how it feels! Then…

⚡️ Share a sweaty selfie on IG and tag us @themamareset so we can high five you back.

⚡️ Check in with the private Mama Reset online community to stay accountable!