Core Rehab Post Pregnancy For Women Of All Ages!

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Core Rehab is more than just a Membership, it's a Lifestyle!

I believe that knowledge is power, which is why the foundation of my program is based on education. Throughout the Core Rehab Membership, you will learn how to strengthen your entire body beginning with your deep core, improve your balance and posture along with building new fascial connection and coordination throughout your body.  Many also see healing of incontinence, pelvic floor dysfunction, back pain, knee pain, diastasis recti and so much more!

See What Other Women Have To Say...


Recommended By Top OB/GYN's and Physical Therapists

It's Time You Felt Good Again!

"This was the best thing I did for my body and mind. I worked out all throughout my pregnancy and prefer intense workouts, but these are a perfect balance for me and I see so much more improvement in my body and how I feel doing Core Rehab vs my other workouts."


"And to think I was going to get surgery. I’m so proud I’m healing my diastasis recti. So proud I’m listening to my body."


"This is the only program that has worked for me on my mommy pooch!"


"The fact that Erica is knowledgeable and passionate about helping women build their core strength back so that we can feel and be healthy and strong again has been invaluable to me."


"Finding this program has to be one of the best things that’s ever happened to me. The benefits that I’ve experienced have gave me a better understanding of my body, how it works and how to strengthen it. I’ve suffered lower back pain for almost 12 years and after three months on the program its gone! I feel more confident and capable as my happiness has increased."


What's Inside The Core Rehab Membership:

  • 6-Phase program that builds on the fundamentals you learn in each phase!
  • Workouts varying in lengthen and intensity for every fitness level
  • Tutorials providing demonstration and education for each phase
  • Over 15 hours of workouts and tutorials (75+ videos!!)
  • Printable guides included in each phase
  • Digestion + Nutrition section
  • Educational Videos
  • An entire section dedicated to Diastasis Recti
  • BONUS section full of workouts to take your fitness to the next level!

As a Member, You Also Have....

  • Exclusive access to the Core Rehab Support group that helps answer questions, provides motivation and helps guide you through every step of your Core Rehab Journey!
  • Opportunity to join the monthly group coaching calls where you can ask questions and learn directly from Erica Ziel and Coach Jen!

Phase One Focus: Posture

Workouts + Tutorials Include:

Pelvic Floor {Deep Core}

Warm Up

Postural Tutorial

Breath Tutorial

Foam Rolling

Phase 1 Workout

Lower Body Workout

Total Body Workout

Squat Tutorial

Picking Up Tutorial

Ribcage Tutorial

Back Extension Tutorial

Phase Two Focus: Hips + Pelvis

Workouts + Tutorials Include:

Wake Up Release

Small Ball Release

Stomach Massage

Warm Up

Butt Tuck Belly to Spine Tutorial

Phase 2 Workout

Squat Workout

Hip Release Tutorial

Arm Sculpt Workout

KT Tape Legs + Low Back Tutorial

Beach Bum Workout

Phase Three Focus: Ribcage Connection

Workouts + Tutorials Include:

Ribcage Tutorial

Warm Up

Ribcage + Lateral Movement Tutorial

Phase 3 Workout

Upper Body Workout

Lower Body Workout

Beach Workout

Phase Four Focus: Adding Rotation

Workouts + Tutorials Include:

Rotational Tutorial

Warm Up

Phase 4 Workout

Full Body Foam Rolling Tutorial

Lower Body Workout

Upper Body Workout

Phase Five Focus: Adding Planks

Workouts + Tutorials Include:

Plank Tutorial

Warm Up

Pike Tutorial

Phase 5 Workout

Lower Body Workout

Upper Body Workout

Beach Workout

Phase Six Focus: Adding Flexion + 'Crunches'

Workouts + Tutorials Include:

Flexion Tutorial

Warm Up Workout

Phase 6 Workout

Full Body Workout

Core Workout

Beach Workout

(I teach you how to optimally add back in 'crunch-type exercises' the correct way to keep your deep core strong and active - these are NOT your traditional crunches)

BONUS Section!

What to do once you have completed all 6 Phases:

Yoga Core Beach Workout

Kettlebell Tutorial

Deadlift Tutorial

Upper Body Kettlebell Tutorial

Cardio Kettlebell Workout

Booty Builder Kettle Bell Workout

Kettlebell Core Workout

Common Q + A's

Q: When can I start the Core Rehab Membership after baby?

A: The tutorials you can watch and learn from right away as they teach you how to strengthen your deep core, posture, breath and more. Once your doctor has cleared you for exercise then you can begin by following the beginner or intermediate workout schedule.  

Q: Is The Core Rehab Membership for pregnancy?

A: No, if you are currently pregnant then the Knocked-Up Fitness Membership is the program for you. The Core Rehab Program is designed for postpartum and beyond.

Q: I’m not yet to my 6-week check-up mark yet can I start and doing anything in your program today?

A: I always recommend talking with your doctor first but there are tutorials that you will learn a lot from {deep core strengthening, breathing, posture, etc.}.Once approved for exercise you can begin following the workout schedules.  

Q: I had a c-section, are all the exercises safe for me to do?

A: See my answer to the question above as well. Recovery after a c-section does take longer and you need to be cautious of your incision. Take your time and allow your body more time if needed through each phase. There is no rush, but I do encourage you to do a little each day!

Q: Is every exercise safe for diastasis recti? 

A: Through the first 5 Phases absolutely! Every exercise is ‘core safe’ and I teach you more modifications starting in Phase 5 and Phase 6. 

Q: Is it ever too late to work on healing diastasis recti?

A: It's never too late! At any age and no matter how long it's been since you had your last little one it is possible to feel and see incredible results.

Q: I'm nearing the end of my pregnancy and would like to start The Core Rehab Program as soon as I can postpartum, should I join now or wait until you open it again?

A: Join now so you can start learning from the tutorials and as soon as your doctor approves you to begin exercise, your program and workout schedules will be waiting. 

Q: How long each day do I need to spend doing the Core Rehab Workouts?

A: I offer 2 workout schedule options, a beginner workout schedule with daily assignments of tutorials and workouts under 30 minutes, intermediate workout schedule daily assignments between 30-60 minutes. That said, days that are busier I encourage to do even just one workout and focus on the tips and cues I teach you right away that you can do throughout your busy days to make your core rehab even more successful. The beginning phases tutorials and workouts range but many are 10 to 15 minutes each, the later phases increase a bit ranging 15 to 25 minutes. This gives you great options so you can switch the days aorund in your workout schedule if needed, or even pick your favorite workouts and do those more often.  If you miss a day {or days}, that's okay, I encourage you to just keep moving forward - it's not about being perfect or 'all or none'. Because a little bit will go a long, long way!!!

Q: Can I continue my other workouts {yoga, Pilates, crossfit, running etc.}?

A: Yes you may continue your current workouts but I do encourage that you make your core rehab assignments {tutorials and workouts} your priority and do those prior to your other workouts. In the beginning it's important to minimize or even temporarily stop doing high intensity exericse {especially if you experience any 'leaking', that's a sign you are putting too much stress on your pelvic floor, but not to worry because with the core rehab program eventually you could be doing your high intensity workouts again 'leak free'}. I also encourage to avoid planking and any 'crunch-type' exercises until your core has become stronger through the first phases of the Core Rehab Program. It's not a 'no' forever by any means, it's 'not right now' - my goal for you is to be able to do everything you are right now and more, making every exercise you do more effective! 


Don't wait another second to improve the quality of your life! Click below to join the membership and start feeling better physically, mentally and emotionally!

Click Here To Get Started Today!

"You can't start the next chapter of your life if you keep re-reading the last one."

A mom of three, published author, Pilates instructor, and nutrition coach, is the creator of The Core Rehab Program and Knocked-Up Fitness.

Having experienced the frustrations of healing abdominal separation myself along with working with a lot of other women who benefited greatly from my core training I knew this program was something I had to create. You are NOT alone and you CAN work on creating stronger core connections and feeling good again!

"It’s nice to continue the work that I started in the Knocked-Up Fitness Membership and get stronger postpartum with the core rehab program!"


"I feel stronger, lighter and my tummy doesn’t stick out half as much now. It feels sooo good and I’m so excited to finish the program and HEAL my DR for good."


"Finished the program, but still incorporate several moves each day. The connections just keep getting better and better."


"Thank you Erica Ziel for creating this program, it feels so good to be able to connect with my body again."


"Thanks to the Core Rehab Program, my body is moving so much better. My foundation is strong and solid as I am now able to expand my movement from a place of strength."

Always consult your physician before beginning an exercise program.

Start Your Transformation + Begin Your Core Rehab Journey Today!

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