Recover, Tone It & Own It!
10-week LIVE Online Postpartum Recovery Program
GREAT ESPECIALLY FOR:
First-time Mamas
C-Section Mamas
Mamas with Diastasis Recti
Mamas with Pelvic Prolapse or other PF issues
Start from 2-3 months after delivery
From the comfort f your home with minimum props
Forget bouncing back. Embrace moving forward with your new mama body, forever changed and full of strength. Motherhood is a powerful transformation.
About the Program
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This program will set the foundation for your movement through motherhood. Pelvic floor and abdominal wall rehabilitation are necessary before you return to the gym or your favorite sports.
This is a one-on-one experience, just you and me, addressing everything you have gone through during pregnancy, delivery, and postpartum. Together, we will tailor the program to your unique birth story, exploring the mental and physical effects of childbirth, working through diastasis recti, pelvic mapping, breathwork, and somatics, all designed to help you reach your personal goals and progress at your own pace.
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After 10 weeks, you will:
master the deep CORE breathing
learn how to activate and release pelvic floor muscles
learn the deep CORE exercises
set the foundation for healing your diastases recti ( in severe cases, recovery takes up to 12 months)
set the foundation and start healing your prolapse
experience a renewed sense of strength and control over your body
enjoy a lighter, more relaxed body as we focus on releasing tension
grow comfortable and confident in your new body as you witness gradual progress
feel YOURSELF better than ever before.
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2x Consultation (Introduction and Final Call)
10x Masterclass with Monika (Deep CORE Breathing, Pelvic Floor, CORE, Pilates, Mobility, Stretching, Somatics, and Breathwork)
10x Pre-recorded session for Home Practice
1x Ebook about Postpartum Recovery
1x Printable Journal
WhatsApp Support
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Anybody with severe tearing after delivery, severe care of pelvic prolapse, bladder prolapse, or hemorrhoids should consult with the doctor first.
Rehabilitation after C-Section
C-Section recovery takes longer than after a natural birth. The scar itself is expected to heal in around 6 months if there are no complications. All the layers of the abdominal muscles and wall must heal properly so that they can regain their function.
I’ll guide you through my signature recovery protocol designed specifically for C-section mamas. Starting around 3 months postpartum, we’ll begin with gentle breathing techniques and pelvic floor activation, then progress at your pace.
Diastasis Recti Recovery
If you’re experiencing Diastasis Recti (DR), you’re not alone—it’s incredibly common. While every pregnancy creates some abdominal separation, DR is simply a deeper separation that responds beautifully to the right approach.
You’ll learn to self-assess your DR and use breathwork combined with targeted core exercises to accelerate healing. Most women see significant improvement within 6 to 10 months with consistent practice.
CORE and Pelvic Floor Recovery
Weekly Live Sessions: Weekly Masterclass with Monika
Daily Practice: Just 30-60 minutes a day for optimal results
Convenient & Accessible: Minimal equipment needed. Every session is recorded, so you can practice on your schedule, anywhere.
Personalized to You: Every session adapts to your actual fitness level and goals, as well as your state of mind. We work holistically.
Expert Support: You will always receive real-time feedback based on my long experience and sharp observation. I'm here to ensure your progress is safe and that you see real results.
Flexible Scheduling: Choose times that fit your life as a busy mom. Need to reschedule? No problem.
Body&Mind Wellness: Beyond physical training, you’ll receive guidance on breathwork, mindfulness, injury prevention, and nutrition—everything you need to feel strong and confident again.
Mamas Testimonials
“I’ve been working with Monika since my third trimester, when I attended a prenatal Pilates workshop. Three months after giving birth, I did a series of private postnatal Pilates reformer classes with her. She is amazing.
She’s so knowledgeable about Pilates and anatomy, and has been a huge ally in my recovery. Her attention to detail is top-notch. She always corrects my form and makes sure I have the best alignment.
I feel much of my pelvic floor and overall strength has returned, largely thanks to Monika. I can’t wait to continue her postnatal group classes. Thank you, Monika!”
— Akasha
“Working with Monika for private postpartum Pilates has been a truly positive experience. She taught me deep core activation and pelvic floor exercises, which showed me how important it is to reconnect with my body after birth. These breathing exercises aren’t just for recovery—they’re tools I can use long-term, whether I’m at the gym or just going about my day. They help me feel more grounded and balanced.
Monika’s approach is personal and thoughtful. She is warm and approachable, and as a mom herself, she understands the physical and emotional challenges of postpartum. Her encouragement and patience gave me the confidence to take it slow while staying consistent.
If you’re looking for someone who combines knowledge with genuine care, Monika is the one. She doesn’t just give Pilates, she empowers you to heal and reconnect with yourself.”
— Stephanie
“Monika is an exceptional Pilates instructor. Over the past four months of consistent workouts with her, I've witnessed substantial transformations in my body. Having previously found Pilates routines too easy and lacking in visible results, Monika's classes have been a game-changer. Her sessions are dynamic, incorporating weights and maintaining a fast pace, ensuring you feel the impact of a great workout by the end.
Monika places strong emphasis on correct technique, a crucial aspect, particularly for women who have given birth. I wholeheartedly recommend her to fellow moms aiming to regain their shape post-pregnancy or to anyone seeking to build strength and look great!”
— Jessica
The Gradual Movement Method
To help the womb and pelvic floor heal, we begin by revisiting your birth story, gently remembering and discovering its lessons.
Childbirth can leave deep tension and stress, making the body feel closed. By gently opening up, we create space for true healing to begin.
Step 1
When you let your mind relax, your body becomes more open to healing, which helps the pelvic area, womb, and abdominal wall to begin the recovery.
As your muscles release tension after birth, you can focus more effectively on your deep core and pelvic floor, feel more connected, and notice gradual progress.
Step 2
Once you learn to calm your body, connect with your feminine side, and get good at deep core exercises, the next step is to make these habits part of your daily life. Taking time for yourself will help you be a better mother, enjoy motherhood, and stay fit.
Making time for your own routine can really help you put your needs first, even while handling everything that comes with being a mom. Just do it the way it suits YOU and your kid and enjoy it!
Step 3
Frequently Asked Questions
Curious to know more? Explore the FAQ, or connect with me anytime on WhatsApp, by email, or by booking a ZOOM call.
Click below to book a quick call with me, so we can connect, share our energy, and I can answer all your questions.
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The program is for any mamas who are at least 6 weeks postpartum and for C-section mamas, at least 12 weeks after surgery.
It is especially beneficial for first-time mamas, C-Section mamas, or anybody with a pelvic floor dysfunction in postpartum.
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Having prior experience with pregnancy and childbirth is definitely valuable; however, the recovery process is always necessary and can vary with each experience.
Each pregnancy may present unique challenges, and insufficient recovery time between pregnancies can result in a slower healing process and a sense of stagnation.
Our bodies have remarkable muscle memory, and while our genes shape us, this program takes a holistic approach. It nurtures the body, mind, breath, and feminine energy. Through energy work and mindful breathing, we can reshape our inner pathways, heal old wounds, embrace our birth stories, and step into the powerful transformation of becoming a matriarch.
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If you select the 1-on-1 Program, you may choose the day that works best for you. We schedule one session per week, but if illness or emergencies occur, we will pause and reschedule as needed. Even if your 10-week program extends to 12 weeks, you will still receive all 10 sessions.
Group programs are typically held live on Saturdays. All sessions are recorded, allowing you to review them at any time and maintain lifelong access to all materials.
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This is my signature postpartum recovery program, developed in 2023 during my own postpartum experience at my Reformer Studio. Initially, the focus was on physical rehabilitation, including core and pelvic floor strength, body alignment, and gradual weight loss. As more mothers with diverse experiences joined, the program evolved to meet their needs.
I believe every client joins for a reason. We learn from one another, share our stories, and grow together. This perspective led me to guide the program in a more holistic direction, supporting not only physical recovery but also emotional and spiritual healing.
That is why my program is more than just exercise; it is a journey of transformation that helps you embrace and celebrate your new self. Alongside core and pelvic floor rehab, you will dive into inner work, journaling, energy practices, and womb healing, all designed to reconnect you with your higher self. Everything is connected. The womb and pelvic area are the heart of our feminine wisdom, the source of our power. Explore it. Feel it. Love it.
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This program is designed to restore pelvic floor and abdominal muscles after pregnancy and childbirth. While weight loss may occur naturally, the primary focus is on healing. In the early postpartum weeks, your body is still recovering and retaining water to support breast milk production and overall wellness.
This program often initiates weight loss by encouraging movement, which supports the lymphatic system and helps the body release excess fluids. Breastfeeding may also contribute to weight loss by keeping the body active.
Most participants experience weight loss during the program. However, the goal is not to return to pre-pregnancy size, but to move forward, embrace the motherhood journey, and build strength in all areas of life.