Cesarean Specific Programs

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We use the app TeamBuildr to push out our programming for our Cesarean Specific Programs. This allows us to provide the most up to date program to all of our clients, online and in person, at any time! After purchasing a program, you will receive access to our TeamBuildr App within 24 hours. If you do not, email us at info@mamastefit.com.

Program Overviews

Our Cesarean Specific Recovery Exercise Program incorporates neuromuscular reconnection of the anterior oblique sling, the obliques, and adductors. The program focuses on cesarean specific recovery techniques which have been tested by our own postpartum C-section clients and refined by our coaching staff to optimize results. These exercises focus on recreating a connection between the upper and lower body.

This program can continue with our 16-week Postpartum Return to Fitness, but only the first four weeks that focus specifically on cesarean recovery.

The program includes:

  • Core Stabilization Training

  • Balance Training

  • Return to Dynamic Movement (Running, Jumping)

  • Strength Training

  • Cardio Training

This program is appropriate for mothers who are at least 6-weeks postpartum and cleared by their medical provider. In addition, this program is not a replacement for seeking rehabilitative care from a physical therapist or medical provider.

Required Equipment


Minimum requirements for our programming include:

  • Resistance Bands (Thick, Medium, Thin, Ultrathin) or Therabands

  • Mini-Resistance Bands

  • Light & Heavy Dumbbells or Kettlebells

  • Pilates Ball

Optional Equipment:

  • Barbell & Bumper Plates (10, 15, 25)

  • Crossover Symmetry

  • Bench/Box

  • Sandbag

  • Rower/Ski Erg

  • Sled