Welcome to The Sculpt Society's Postpartum Workout Program

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Rediscover Your Strength and Confidence

After the incredible journey of pregnancy and birth, your body deserves some extra attention, care, and respect. The Sculpt Society's Postpartum Workout Plan is here to guide you through the delicate postpartum phase, focusing on rebuilding your strength, reconnecting with your core, and supporting your mental health.

Program Overview

Dive into a carefully curated postpartum workout plan that combines gentle exercise, core exercises, and pelvic floor strengthening. This two-part program will help you gradually return to physical activity with our Postpartum Pelvic Floor + Core Recovery, followed by our Postpartum Program. Each program introduces new routines weekly to gradually increase your physical activity, focusing on deep core strength, pelvic floor muscles, and overall fitness.

Is this program right for me?

Whether you're navigating the early weeks post-birth, dealing with diastasis recti, or simply looking to regain your fitness, our program is tailored to meet you where you are. With exercises selected by our postnatal exercise expert and founder, Megan Roup, you'll engage in the best postpartum exercises for a safe and effective recovery.

0-6 Weeks Postpartum

Postpartum Pelvic Floor + Core Recovery Program

This 6-week program is tailored for the initial postpartum period right when you return from the hospital or whenever you’re ready to get started. This program can also be beneficial at any stage of life, as it focuses on gentle, controlled exercises aimed at reconnecting and strengthening the core and pelvic floor. These exercises will help to address diastasis recti, prolapse, incontinence, back pain, and more. Once this part of the program is complete, we recommend moving on to the Postpartum Program to begin slowly introducing more physical activity.

6-8 Weeks Postpartum+

Postpartum Program

This 6-week program is designed to accommodate the unpredictable nature of life with a new baby, offering the flexibility you need to start gradually returning to physical activity after pregnancy. Once your doctor has cleared you to exercise (usually around 6-8 weeks postpartum), the Postpartum Program will aid in rebuilding your strength and easing you back into your regular fitness routine week-by-week.  

Our amazing founder and trainer, Megan Roup created and filmed this program during her own postpartum journey. Megan will act as a partner and friend as her changing body and recovery process mirrors the experiences that new mamas will undergo throughout each week of this program. 


Postpartum Program 2.0

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Your Guide to Feel Like a Stronger You:

  • Core Strength: Rebuild your core muscles with targeted core exercises that emphasize slow, controlled movements and diaphragmatic breathing, laying the foundation for your return to fitness.
  • Pelvic Floor Recovery: Address pelvic floor dysfunction and diastasis recti with pelvic floor exercises designed to strengthen and recover, crucial for your physical health and confidence.
  • Mental and Physical Well-Being: Beyond physical recovery, our program supports your mental health, acknowledging the emotional journey of becoming a new mom.

What our TSS Mamas are saying

As an ob/gyn, I often give my patients a pelvic PT referral postpartum because it is key for recovery and prevention of prolapse and incontinence. 3 weeks after my c section, I followed along with Megan on TSS who was also newly postpartum at the time. I was truly impressed with how quickly I regained my pelvic and core strength by just committing 15 mins a day. I will be raving about the TSS postpartum pelvic recovery program to anyone who will listen as it is a game changer for busy/new moms!

Dr. Abena Amoabeng (@her.healthdoc)

I had my 4th baby in December and followed The Sculpt Society Prenatal and then PP Pelvic floor Recovery Program immediately after having him. My core looks and feels better than it did before I ever had kids!! The Sculpt Society truly has made me feel so much better in my skin than any other program l've ever followed!

Stephanie Pier

It's been so fun to mark each new week of pregnancy with a new week of TSS by clicking into that week's workouts (and now to scroll back and see how many I've accomplished). I literally run to my yoga mat after work to see what the new week of TSS has to offer. Mentally, it's also been really great for me to have this "me" time and not to have to do a bunch of googling to figure out what's safe for my body, and how I can physically support and take care of my changing body. I thought I'd have to give up so much being pregnant in terms of movement, but I was able to hike in Arizona in my 3rd trimester, and I still hit my oura step count every single day. I 100% think this is because of TSS. Megan's encouragement helps me to keep up with it, even on rougher days of pregnancy! 

Melissa Levenson

"Thanks to #TSSmama I've been able to confidently move by body throughout my first + second trimester, and truly feel like my best self throughout this crazy, stressful time. During my pregnancy its not about pushing the limits but rather continuing to practice what I value while honoring my body (and my growing babe!) and embracing just how beautiful it is to be a woman. Megan consistently emphasizes this throughout her course and I can't thank the TSS team enough for the strength, peace of mind, and encouraging words they've given me on my new journey to motherhood!"

– Lauren Motejunas

"Remaining active throughout pregnancy was very important to me. I can’t express how much I love Megan Roup and The Sculpt Society! The TSS Mama program kept me motivated, helping me maintain a strong and healthy body. The workouts are so fun, yet challenging, that I literally looked forward to doing them every day. Now that I’m in the 4th trimester, I am loving the postpartum program. Continuing to do TSS workouts after giving birth not only help me regain my strength, especially my core, but it also helps so much mentally and emotionally, after birthing and now raising my little peanut."

– Renee Reinertsen

"I can't say enough good things about #TSS. I started doing the workouts during my pregnancy when I knew I needed something that would keep me active in a fun, convenient way during the winter. Even if I was just doing a ten minute arm workout, it always felt so good to move my body. I was so thankful to be doing workouts up until labor. Postpartum, I've been taking things slow, but adding workouts to my long walks has really helped me start to feel strong again and given me the mental and physical energy to get through the days with an infant."

– Camille Conover Gunderson

Frequently Asked Questions

As part of the TSS Mama Pregnancy Workout Program, our Postpartum Workout Program is perfect for new mamas.  You can expect a comprehensive journey designed to support new moms in reconnecting with their core muscles and pelvic floor after birth. This program emphasizes gentle exercise and core exercises that focus on rebuilding core strength and addressing pelvic floor dysfunction. 

Are you currently pregnant and not quite ready for our Postpartum Program? Our TSS Mama Program also includes our Prenatal Workout Program to walk you through every stage of your pregnancy. 

Our Postpartum Pelvic Floor + Core Recovery Program can be started as soon as you’re released from the hospital (c-section mamas, we recommend waiting 2-3 weeks after birth or whenever you’re feeling ready). This program is meant to help you begin to reconnect to your core and pelvic floor through slow + controlled guided movements.

Our Postpartum Program is meant to be started after you've been cleared by your doctor, typically during your postpartum check-up around 6-8 weeks after giving birth. This program will walk you through 6-weeks of guided workouts to help you rebuild your strength and transition back into normal workouts. It's essential to listen to your body and begin with light exercise, focusing on rebuilding strength. Our program is designed to meet you where you are in your postpartum journey, providing the best postpartum exercises for a safe and effective recovery process.

The best postpartum exercises are those that gently engage and strengthen the core and pelvic floor muscles without straining the body. This includes pelvic floor exercises, core exercises targeting the abdominal muscles, and light physical activity like walking. Our program incorporates these elements with a focus on diastematic breathing and starting positions that ensure safety and effectiveness. 

To combat diastasis recti after pregnancy, it's essential to focus on exercises that strengthen the core and pelvic floor muscles without exacerbating the separation. Our program includes slow, controlled movements that are specifically designed to help heal diastasis recti. Remember, patience and consistency are key to seeing improvements.

Yes, The Sculpt Society Postpartum Program is designed to cater to all fitness levels, especially focusing on new moms in their early weeks and months postpartum. Whether you were highly active before pregnancy or are looking to start exercising for the first time post-birth, our program provides a safe, effective way to begin rebuilding your strength. With modifications for various exercises and an emphasis on listening to your body, you can progress at your own pace and according to your personal fitness level and postpartum recovery stage.

Classes range from 5-30 minutes.