Reconnect with Your Body After Pregnancy
In this online programme you rebuild your pelvic floor, core and posture step by step, holistic, flexible and designed for your life as a new mum.
Learn how to effectively strengthen your core after pregnancy
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You strengthen your pelvic floor preventively with a holistic and modern training concept.
Short videos explain the connections in your body and why strengthening your core matters so much.
The course content is available 24/7 online. Train completely flexibly, whenever and wherever you want.
16 sessions of 20–25 minutes, short enough to fit into your day, effective enough to make a real difference.
Is the Postpartum Recovery Course Right for You?
Did you know? Up to 1 in 3 women experience incontinence after childbirth. This is not normal and can be actively prevented with the right training.
Do you sometimes feel weak in your core and your posture could be better?
You were pregnant, had your postnatal recovery , and since then you haven't given your pelvic floor much attention?
You can barely feel your pelvic floor and it feels like it's just not there anymore?
You'd like to move freely for years to come, without worrying about things like incontinence?
As a mum, you have barely any time for long workouts , but you know you want to do something for your body now?
What If You...
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...knew how to train your core optimally and incorporate your pelvic floor into other sports too?
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...had learned to feel your pelvic floor, could consciously control it and integrate it into your everyday life?
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...understood the connections in your body better and knew what pelvic floor exercises can do for back pain?
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...could protect yourself from incontinence and similar issues in the long term?
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...had the confidence to get back into the sports you love , running, dancing, strength training , knowing your body is ready?
What Training Awaits You in the Postpartum Recovery Course?
My Postpartum Recovery Course is based on a holistic, modern training concept. In 16 sessions you learn online how to train your pelvic floor effectively and integrate it into your daily life.
Strengthen the core circuit system, improve your movement coordination, posture and strengthen your body awareness.
The pelvic floor is integrated into complex movement sequences. It doesn't just train in isolation but strengthens the complete core muscles.
Alongside warm-up, body awareness and strengthening, a key focus of this course lies on the relaxation of the pelvic floor.
Alongside a beginner variant, some exercises also have an advanced variant to keep challenging you as you progress.
More Than a Workout: The Highlights of the Postpartum Recovery Course
Train Your Pelvic Floor Online , Whenever and Wherever You Want
All you need is an internet-enabled device and you can get started with your postpartum recovery. On your phone, tablet or desktop/laptop.
The course content is available online at any time and you can start straight away. You can watch every video in fullscreen mode. Through the course menu you can always see exactly where you are in the programme , and jump back easily if you'd like to revisit something.
Varied & Modern Pelvic Floor Exercises
In every module of the online training you get to know varied, new exercises , whether in the warm-up, strengthening or relaxation section. This way you can build a rich repertoire of pelvic floor exercises and choose your personal favourites.
To help you correctly activate your pelvic floor, there's a special focus on body awareness at the beginning of the course. This helps you find out exactly where your pelvic floor is, how to relax it and how to optimally integrate it into the exercises that follow.
Comprehensive Handouts
For each course module you receive a comprehensive handout. This allows you to deepen your knowledge and repeat your favourite pelvic floor exercises from the training sessions.
The handouts are structured just like the course modules: Knowledge, Warm-Up, Awareness, Strengthening, Relaxation. Each exercise is illustrated with images and explained step by step. This means you can repeat the exercises at a later point in time without having to watch the training video again first.
Do you have a question about an exercise or about pelvic floor training in general? You can reach me at any time directly by e-mail. I usually reply within 48 hours and will do my best to help you with your question personally.
Enrol NowWhat Women Say About My Online Training
"Pelvic floor training that is genuinely fun. I wish all sports topics were presented as interestingly and engagingly. I had so many aha moments!
My everyday life is very stressful and I perceived the sessions above all through the conscious breathing as very relaxing, even though I'm not normally the type for meditation or similar. And equally I had the feeling that through the sessions I was training not just for my pelvic floor but for my complete body."
"I had previously attended in-person courses and was somewhat sceptical about whether I could do the pelvic floor exercises correctly from an online course. My concerns were completely unfounded, as the exercises are explained very clearly and professionally. With 2 young children it's great for me to be able to train completely flexibly, whenever and wherever I want.
I can already notice that my neck and back pain has significantly improved."
"I've done competitive sport for years and always focused very much on my physical fitness. The pelvic floor was basically not on my radar. Only through the online pelvic floor training did I notice what an important role it plays in my body. Now I know how to specifically activate and strengthen my pelvic floor, but also how to relax it.
The mix of knowledge and training was just right for me."
What You Learn in the Postpartum Recovery Course
What is the pelvic floor? What functions and connections does it have?
The connection between breathing, diaphragm and pelvic floor, and how breathing stimulates the pelvic floor.
The connection of the pelvic floor with the back, abdominal and leg muscles.
The influence of body and postural attitude on pelvic floor activity.
The pelvic floor in everyday life and why relaxation is so important.
Influences on the pelvic floor in pregnancy and other risk factors.
Recognising the first signs and consequences of a weak pelvic floor.
The influence of the pelvic floor on sexuality for women and men.
Ready to Reconnect?
- 16 holistic training sessions (20–25 min. each)
- Pelvic floor, core, breathing & posture
- In-depth knowledge videos for each module
- Comprehensive handouts for every module
- Available 24/7 on any device
- Instant access upon purchase
- Bonus: Private online community
Frequently Asked Questions
After a C-section, the abdominal muscles and deep core are additionally affected by the surgical incision, making a holistic recovery even more relevant. As a guideline, most women can start gentle pelvic floor and breathing exercises around 10, 12 weeks post C-section, once the scar has healed. As always, please check with your doctor or midwife before beginning.
My name is Carmen Hesselmann and I'm a Sports Scientist, Pelvic Floor Trainer, Mental Coach, Children's Relaxation Trainer and mother of three.
Through the balancing act between family life and work, I know how demanding it can be to keep everything under one roof , especially the training. As a mum, your own needs often take a back seat. And yet it's so important that you're doing well physically and mentally.
As women and mothers we frequently neglect our core. Yet it has a strong influence on our overall wellbeing. With my online postpartum recovery programme I want to help you strengthen your body and above all your core , so you can be the woman, partner, mum, friend etc. that you want to be.
» Learn more about meStart Your Postpartum Recovery Today
Join the course and take the first step toward a stronger, more connected you.
Enrol Now , €49.95