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Feel Stronger After Birth With A Functional Postnatal Workout

The postpartum journey can leave you feeling disconnected from your body, uncertain about rebuilding strength, and overwhelmed by the physical and emotional demands of new motherhood. In this empowering postnatal workout, Rachel Nicks, doula and founder of Birth Queen, combines functional strength training, pelvic floor activation, mindful movement, and spiritual embodiment practices to support nervous system regulation, rebuild deep core stability, and help you reconnect with your inner strength. Through intentional movement and breath, Rachel reminds you that healing isn’t about returning to who you were, it’s about embracing the powerful woman you’ve become.

Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.

 

Functional Postnatal Strength Training for Mind, Body & Core

Postnatal strength training is a progressive movement practice designed to restore functional movement patterns after pregnancy. By combining pelvic floor activation, transverse abdominal engagement, functional strength exercises, mobility work, breath coordination, and mindful yoga-inspired movement, this practice helps rebuild stability while encouraging safe, intentional movement throughout everyday life.

What You’ll Learn

  • How to properly engage and relax your pelvic floor using coordinated breath.
  • Techniques for activating the transverse abdominals to support postpartum core recovery.
  • Functional movement patterns that improve everyday activities like lifting, squatting, and carrying.
  • Alignment and posture cues that promote safe, efficient movement after pregnancy.
  • Mind-body practices that help you reconnect with your strength, intention, and confidence as a mother.

Build Functional Strength After Birth

Rebuilding strength after pregnancy is about creating a stable foundation for the way you move, lift, carry, and care for yourself every day. This full-body postnatal workout combines strength training, mindful movement, and intentional breathwork to support your recovery while helping you feel stronger, more stable, and more connected to your body.

Benefits Include:

  • Rebuilds strength throughout the core, pelvic floor, and lower body.
  • Supports nervous system regulation through breath-centered movement.
  • Improves functional strength for everyday motherhood.
  • Enhances posture, balance, and overall stability.
  • Promotes body awareness and confidence during postpartum recovery.
  • Encourages a sustainable return to movement at your own pace.
  • Fosters resilience, self-trust, and a deeper connection with your body.

View the Video Transcript.

About Rachel

Rachel is a trainer, doula, lactation counselor, actor, podcaster, and founder of the nonprofit Birth Queen, an organization to help combat the Black maternal health crisis. Birth Queen is a resource that Black women and birthing people can trust. They can be confident knowing that there is someone advocating for them and breathing exciting new life into the birth world with funding, education, and support. Her approach combines functional fitness, pelvic floor education, and mindful movement to help mothers build lasting strength, confidence, and stability throughout their postpartum journey. Rachel, born in Oakland, CA, is a mother of two sons and resides in NYC.

You can connect with Rachel on Instagram @birthqueenorg.

Instructor
Rachel Nicks
Fitness Expert & Doula
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Tap into your strength and confidence with an empowering postnatal workout tailored to new moms.

Difficulty:
  • All Levels
Requires:
  • Block
  • Mat
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