Whether you're postpartum, recovering from surgery, or simply want to build a stronger, more connected core — the Moves App has you covered. Here's a look at how our pelvic floor and core programs work and how to find the right fit for you.
The Core Moves Program
Core Moves was built in collaboration with a Pelvic Floor Physical Therapist and is one of our most loved programs. It's designed to strengthen your pelvic floor and core, improve balance and posture, and support you wherever you're starting from — no two journeys look the same, and that's okay.
The program progresses through phases so you can build at your own pace:
Core Moves: Recovery (optional) — A gentle introduction for those reconnecting with their core after serious abdominal surgery or injury. (More on this below.)
Core Moves: Phase 1 — The main starting point for most users. Great for building foundational strength, whether you're managing prolapse, in a general fitness phase, or transitioning from a postpartum program.
Progressive Phases — Phases 2 and 3 build on what you learned in Phase 1, gradually increasing in challenge as your strength grows. And the best part? You can always go back and repeat any phase as needed — even Madeline herself regularly returns to Phases 2 and 3 alongside her Weekly Moves training.
Core Moves: Recovery Program
Core Moves: Recovery is designed as a gentle introduction to reconnecting with your core after serious abdominal surgery or injury. It helps you safely re-engage and strengthen your pelvic floor and deep core — supporting proper healing and preparing your body to return to regular movement.
This program may be a good fit if you're recovering from:
Hysterectomy
Hernia repair
Most general abdominal surgeries
If you're postpartum, we recommend following our postpartum program, which is specifically designed for that stage of recovery. Had a C-section? We have a dedicated program for that too!
⚠️ We always recommend checking with your surgeon, pelvic floor physical therapist, or other trusted healthcare provider before starting any workout program, especially during recovery.
Postpartum Recovery
If you're currently working through Postpartum Moves, you're already doing the right thing — stick with it as designed. No extra core work needed! The program is built to support your recovery comprehensively, and adding more on top isn't always better.
Once you've finished Postpartum Moves, here's how Core Moves fits into what comes next:
Moving into Foundation Moves? You don't need to add Core Moves. Core Moves Phase 1 is already integrated into Foundation Moves, so your core recovery and strength work is built right in.
Moving into Weekly Moves? You can layer in Core Moves Phase 2 alongside your workouts if you'd like continued support with core recovery, connection, and rebuilding strength.
Weekly Moves does include core work, but it's designed to be more advanced. If you're running a Core Moves program alongside it, skip the core workout scheduled in Weekly Moves for that day and do your Core Moves workout instead.
Core Moves is also particularly helpful for addressing things like lower abdominal doming, or pelvic heaviness and leakage during higher-intensity activity like running.
Pelvic Organ Prolapse
Core Moves offers a safe, progressive way to build strength if you have pelvic organ prolapse. The key is working with your body, not against it:
Avoid creating excessive intra-abdominal pressure
Prioritize breathing mechanics and control over intensity
Scale back if you notice heaviness, pressure, or discomfort — that's your body giving you important feedback
⚠️ We always recommend checking with your surgeon, pelvic floor physical therapist, or other trusted healthcare provider before starting any workout program, especially during recovery.
General Pelvic Floor Strengthening
You don't need to be postpartum or recovering from anything to benefit from Core Moves. It's a great addition to any weekly routine if you want to build pelvic floor strength, improve core stability, or just feel more connected to your body.
A note on safety
The Moves App is a powerful tool, but it's not a replacement for personalized medical or rehabilitation care. Focus on controlled movements and proper breathing throughout, and if you have specific concerns, working in-person with a pelvic floor physical therapist alongside the app can make a big difference!
Have questions? Reach out to our Support Team anytime at support@movesapp.com — we're happy to help.