When you buy Vanessa's Restore My Core programme, you will get FREE lifetime access to Your Motherhood's private group on Facebook. We are creating a community of mums, for mums, by mums. This is your safe place to connect and ask other supportive mums all the questions you have on your mind.  No judgement allowed!

I have diastasis recti, can I do this course?

This course is designed with diastasis recti in mind, to help reduce the gap whilst rebuilding whole body strength. For more information on diastasis recti, sign up to our free Restore Your Core mini course.

I want to strengthen my pelvic floor, will this programme help?

This is absolutely for you! Your abdominal wall and pelvic floor are part of the same team, so all of the exercises are designed to strengthen that team, and also make sure there isn’t too much pressure put on them.

Whilst it’s really common to pee when you sneeze, jump or cough after having children, this isn’t normal and you shouldn’t have to put up with it. Restore My Core isn’t just about doing some exercises; it’s about educating you so you understand your body better too, and also addressing day to day habits which could be putting extra stress on your pelvic floor.

It doesn’t matter if your children are babies or older, it’s never too late to improve your pelvic floor health! I’ve had women up to 6 years postpartum train with me, and the pelvic floor and core content it still relevant.

Sometimes it’s necessary to see a specialist pelvic floor physiotherapist though; there are health questions in this FAQ section to check whether you would benefit from this. Our free mini course also gives more information on this.

I’m really tired and I don’t have much time, is this programme still for me?

Restore My Core takes this into account. It includes information on the healing process and how stress affects your recovery. Lack of sleep puts you under stress so adding too much extra stress in the form of overdoing the exercise isn’t helpful. You can move through the course at your own pace. The daily programme is only 13 minutes long and is gentle. The workouts (from week 3 onwards) are longer and get more challenging however you can make them fit into your life - Restore My Core includes advice on how to do this.

How soon after birth can I begin Restore My Core?

You need to be at least 6 weeks post partum if you had a vaginal birth and 10 weeks post c-section. You must have your doctor’s clearance to return to exercise. 

I think I have Pelvic Organ Prolapse, should I do this course?

If you experience a sensation of pressure in your vagina or rectum or have noticed any protrusions from your vagina this is a sign of prolapse. If you’re not sure what pelvic organ prolapse is our free mini course includes information on this. 

I have Pelvic Organ Prolapse, can I still do this course?

If you have a prolapse the course is designed to be suitable in that if done correctly the exercises train your core muscles to work as a team to strengthen your pelvic floor and minimise pressure on it.  Any exercises that might not be suitable have modifications.

However you MUST see a women’s health physio to have a full assessment and specific treatment. Prolapses can be mild, but if you have a more noticeable case then you will need to undergo physio before doing this course.

When Vanessa has a client with even a mild pelvic organ prolapse, she will liaise with their physio and it makes a huge difference having the internal assessment. Vanessa is happy to speak with your physio to discuss whether the course is suitable for you but please seek a women’s health physio first.

I pee when I cough, sneeze or jump - will this programme help?

This is so common after having a baby, but it isn’t normal and you shouldn’t have to live with it. Restore My Core goes beyond just kegels to look at what other muscles affect your pelvic floor and what habits you might have that could be causing these leaks.

If your incontinence is more severe (for instance, if you’re wearing a pad because of it, suffer from faecal incontinence as well, have sudden strong urges or any other symptoms mentioned below) then Vanessa highly recommends seeing a Women’s Health Physio. 

Signs You Need to See a Women’s Health Physio

Restore My Core explains this in more detail, however before you purchase the programme you should be aware that sometimes a pelvic floor that is too tight can have similar symptoms to a weak pelvic floor, such as incontinence.

If you suffer from more than 1 of the following this may be a sign that you have a tight pelvic floor:

• You experience pain with intercourse or sexual stimulation.
• You experience pain in your genitals with or without sexual intercourse.
• You suffer from constipation or regularly strain on the toilet, or need to assist your own voiding.
• You struggle to 'let go' and begin a stream of urine or bowel movement.
• Your bowel movements or urination are painful.

Vanessa also finds clients who have had a tight pelvic floor find it harder to connect to the ‘letting go’ or releasing part of the pelvic floor and breathing work on Restore My Core, and are aware it doesn’t feel quite right. If in doubt, please contact Vanessa with any questions.

Vanessa has had women do Restore My Core with this and does give some alternatives in the videos for it, however she highly recommend that you see a women’s health physio first. Sometimes manual releases and coaching are required to properly address this, and doing strengthening work without it can make symptoms worse.

Other signs to get checked out by a Doctor or Health Care Practitioner:

• Nerve damage during birthing (especially pudendal): If your sensation or ability to contract your pelvic floor muscles has been affected, you need to see a Women’s Health Physical Therapist.
• Episiotomy cut, painful perineum or tears: If you have a large tear or one that troubles you, a Women's Health Physical Therapist can assess and treat the scar. 
• A-section wound that is causing discomfort, is slow healing or if you are experience ongoing numbness: A Women's Health Physical Therapist  can help with scar massage. In the case of slow healing or a suspected infection, please see a Doctor before visiting the pyhsio. 
• Pain inside or at the joints of your pelvis.
• Symphysis Pubis Dysfunction (pain in the central pubic area): See a physio, osteopath or chiropractor.
• Carpal Tunnel Syndrome (Wrist/finger/hand forearm pain/numbness or tingling): A physio can help, although Restore My Core does have modifications for this.
• Any joint pain, including Sacroiliac Joint Pain (pain in the very low mid back – top of buttocks), coccyx damage or pain and sciatica: Please see a physio, osteopath or chiropractor.

If you have following please consult with your Doctor before starting a new exercise programme:

• Pelvic or abdominal cramps
• Bone or joint problems, such as arthritis, that has been aggravated by exercise or might be made worse by exercise
• High or low blood pressure
• You have Diabetes Mellitus or any other metabolic disease
• You are taking any medication
• You have ever felt pain in your chest doing exercise, or shortness of breath even with mild exertion
• Your doctor has said that you have a heart condition and that you should only do physical activity recommended by a doctor
• You often feel faint, have spells of severe dizziness or have lost consciousness
• You suffer from seizures
• Vaginal bleeding / any unexplained bleeding