Birth to 12 weeks

The Birth To 12 Weeks program is designed to begin strengthening your pelvic floor and deep core immediately after having a baby, typically the day you come home from the hospital. This program is breathing exercises to activate and connect your pelvic floor and deep core to start to repair the damage that was done during pregnancy/delivery, any diastasis recti,  and can all be done in your bed or at home. 

The workouts progress and bands are introduced in the last 4 weeks of the program. Walking and forms of cardio are recommended in the program so you can start to heal your body and prepare it to return to run at the end of the 12 weeks.

START REBUILDING AND REPAIRING YOUR CORE AND PELVIC FLOOR AND HELP AVOID POSSIBLE ISSUES SUCH AS INCONTINENCE, PROLAPSE, PAINFUL INTERCOURSE, BACK PAIN, ETC.

Important notes!

  • Approved by a Pelvic Floor Physical Therapist

  • Educational videos from Christine and from a Pelvic Floor PT

  • Progresses from week 0 to 12 after birth

  • This program is safe to begin the day after you give birth!

  • A Return to Running Checklist provided to assess readiness

  • Video demonstrations for each movement

  • Lifetime access

Testimonials

Birth to 12 Weeks

by Melanie

I really loved this program! It’s so hard to know what you can and can’t do in the early postpartum days, so it was great to have some guidance for safe core restoration! It’s hard to get a lot done in those early days, but this was simple enough to follow along and do without taking much time at all.

Birth to 12 Weeks

by Steffanie

The birth to 12 weeks program was phenomenal. I started it 1 week PP and feel like it really helped me strengthen my core and pelvic floor. The phases are perfectly designed to help you start right after birth with some great breathing and activation work that helps establish a strong base.

Birth to 12 Weeks

by Chelsea

Definitely making a difference with bladder control. I can also tell a difference after, actually somewhat sore so I'd say it's working! Definitely had been doing them wrong before!

Birth to 12 Weeks

by Samara

I love the program and my core feels stronger. I can feel the rest of my body strengthening as well from having a more stable core

Instructor(s)

Founder of Bump Runner, Co-Founder Relentless Runners, LLC, Certified Pre- & Postnatal Fitness Specialist, RRCA Certified Run Coach

Christine Nichols

Christine is a mom of 2 boys, an avid runner, a run coach at Relentless Runners, LLC, and the founder of Bump Runner. During her pregnancies, Christine saw a need for pregnant runners to be able to safely run through their pregnancies and then return to running postpartum. After searching for programs herself only to find next to nothing, she furthered her education in the field to create the Bump Runner series so other moms could work on strengthening their pelvic floor and core to continue running.

Head PT at Verity Physical Therapy & Wellness, PT, DPT

Carolyn Latham

Dr. Carolyn Latham, PT is the owner and head physical therapist of Verity Physical Therapy & Wellness. She is a past D-1 Cross-Country and Track athlete, a 4-time marathoner including the Boston and NYC marathons, and a triathlete. Carolyn earned her Doctorate of Physical Therapy from Belmont University in Nashville, TN. “I help the active woman navigate pregnancy and postpartum so she can safely get back to her active lifestyle and feel like herself again.” Carolyn fully believes that every woman deserves to understand her body better as she navigates through pregnancy and postpartum; she helps educate and instruct women on how to proactively rehabilitate and recover her body postpartum so she can live the happy, healthy, and active life she thrives on. Christine paired with Dr. Latham to ensure all aspects of this program are in agreement with the pelvic floor practice.

Course curriculum

  • 1

    Welcome!

    • Welcome Video

    • Welcome Package!

    • Calendar + Graphics!

    • Gear Needed
  • 2

    Let's Get Educated!

    • Learn To Recognize Your Pelvic Floor

    • Pelvic PT Intro

    • Diaphragmatic Breathing

    • Prolapse

    • Transverse Abdominis

    • Bearing Down/Clenching
  • 3

    Month 1

    • Month 1 Calendar & Intro

    • Week 1

    • Week 2

    • Week 3

    • Week 4
  • 4

    Month 2

    • Month 2 Calendar & Notes

    • Week 5

    • Week 6

    • Week 7

    • Week 8
  • 5

    Month 3

    • Month 3 Calendar & Notes

    • Week 9

    • Week 10

    • Week 11

    • Week 12
  • 6

    Final Thoughts & Checklist

    • You Did It!

    • Return To Running Checklist

    • Next Steps