top of page

 Work Directly With a Pelvic Floor Specialist To Restore Your Core, Strengthen Your Pelvic Floor And Ready Your Body For Return To Exercise Following Birth.

Keep Reading If... 

  • You are wanting access to a Pelvic Floor Specialist 24/7 

  • You are looking for support and accountability 

  • You are looking for video demonstrations

  • You are looking to get back into exercise

  • You suffered through a painful pregnancy

  • Urinary Incontinence (leaking urine with coughing, sneezing, jumping, running, or other exercises)

  • Pelvic Organ Prolapse ( bulging or vaginal heaviness)

  • Low Back Pain

  • Poor Posture (rounded shoulders, neck pain, stiff mid/upper back)

  • Recently had a baby

Dr. Sigri Reyes

Women's Health Physical Therapist

You can have a body where nothing is holding you back!

Limited Spots Available To Ensure One-One Training! 


Your 6 Week Wellness Program

Rehab Program

  • Progression of exercises created by a Doctor of Physical Therapy to prepare your body to start a full exercise program once cleared from your OBGYN

  • Six-week progression of rehab exercises to guide you back into restoring your core, pelvic floor, and muscle engagement.

  • Exercises you can start on day 1 postpartum!

  • Stretches to restore your posture 

  • Stronger after baby starter workouts for those newly postpartum or needing to start back into exercise slowly.

Instructions and Materials

  • Descriptions and pictures for each exercise to ensure you are performing them correctly.

  • Printable PDFs of all the Workouts 

Wellness Program

  • Receive a 30-minute Virtual One - On - One session with a Pelvic Floor Specialist to help with the implementation of the 6-week rehab program. 

  • Six 30 minute Live Virtual Sessions from a Pelvic Floor Specialist. During these sessions, we will review exercises and teach the following week's exercises 

  • Videos demonstrating how to properly do the exercises.

  • Access to Pelvic Floor Specialist 24/7! Yep, you get access to a Doctor of Physical Therapy to help troubleshoot and modify any exercises as needed.

  • Support and accountability in the Bump Fit Wellness Facebook group

Additional Information

  • Additional tips on pelvic floor issue prevention and diastasis recti prevention day 1 postpartum!

  • Learn why breathing properly can have a huge impact during pregnancy and help with recovery postpartum.

Who Is This Program For

  • Those who are looking for accountability and support

  • Looking for Video examples of the exercises

  • Those who want to have questions answered by a Pelvic Floor Specialist and Dr. of Physical Therapy

  • First-time mothers

  • Experienced mothers

  • Those with low back pain, mid and upper back pain

  • If you just had a baby! This book is specifically designed for women immediately postpartum.

  • If you experienced or are experiencing symptoms of incontinence (leaking)

  • If you are experiencing vaginal heaviness or bulging

  • Women who had a vaginal delivery

  • Women who had a cesarean delivery* (see FAQ)

  • Anyone that is looking to improve their core strength prior to returning to an exercise program

Up to 75% of women who suffer from pregnancy-related back pain may continue to have pain after giving birth.

Limited Spots Available To Ensure One-One Training! 


Prepare Yourself For Motherhood

About Me

Hi! My name is Sigri and I'm a board-certified Physical Therapist, Corrective Exercise Specialist, and Pre/Postnatal Exercise Specialist who would like to help you reconnect with your core so you are able to enjoy all those special moments with your family and be pain free! 

I received my Doctorate of Physical Therapy from Andrews University in 2013. My experiences include working with various orthopedic and sports injuries, trained as a concussion specialist and is a Corrective Exercise Specialist through the National Academy of Sports Medicine(NASM). Through my personal experiences in pregnancy and postpartum, my interest peaked in this specialized field and continue to take  various courses through The Tummy Team to expand my knowledge and treatment techniques to better serve the pre/postnatal population. Recently I have started hosting FREE workshops for mothers who are expecting and postpartum mothers as well.  

There are two reasons I became a physical therapist; first, I have a passion for helping others. After going through two achy pregnancies, I realized there is a great need for physical therapy in the pre/postnatal world. My goal is to provide mothers with the education, exercises and physical therapy so that they could be the best mothers for their family. Second, appreciation for movement of the human body. I grew up playing all kinds of sports but later focused on basketball and was able to participate at the collegiate level at Andrews University where I received both my BA in journalism and later my DPT.

Why I  Had To Develop This Program

During and following pregnancy, as many as 4 in 10 women experience urinary incontinence.

During my first pregnancy I suffered with terrible low back pain from excessive weight gain and symphysis pubis dysfunction that made it incredibly difficult to walk or even sleep. My postpartum experience was a slow recovery despite having a fairly uncomplicated delivery. Weight loss was minimal (so much for “losing it all with breastfeeding!), I had the dreaded mom pooch, and only made my symptoms worse when I attempted to return to exercise following my OBGYN clearance.


My second pregnancy and postpartum journey was completely different! I was able to exercise throughout my entire pregnancy and because of this had minimal back pain and a healthy amount of weight gain. Just a couple weeks postpartum my belly was still slightly swollen but in no way looking like a pooch. I incorporated rehab exercises and when  I returned to my exercise program following my six-week follow up I had no issues.


Knowing I am a women’s health physical therapist, many women (patients, friends, and family) ask me if they can start working out prior to their six-week doctors appointment. I have found that those who had minimal to no complications in their labor and deliveries return to exercise prior to being cleared because they get anxious to return to physical activity and often create a problem or make existing problems worse (i.e. diastasis recti, incontinence, etc). Trust me, I get that because I felt the same way! However, knowing I wasn’t allowed to exercise until I was cleared, I started doing rehab activities and thus the program was born.


Pelvic floor disorders including prolapse, urinary and fecal incontinence affect almost 25% of women in the US 



I’m pregnant, can I do this program?

No. Sorry, but this program is specifically for rehab post baby. The program focuses on strengthening the pelvic floor, core, and postural strength. While pregnant women do need a strong pelvic floor, they also need to learn how to relax the pelvic floor leading up to delivery.


How long is the program?

The program is six weeks long, progressing from day 1 postpartum to six weeks when you follow up with your OBGYN or midwife.


I had a cesarean birth, can I do the program as well?*

As with any exercise program, I advise you to consult with your doctor first. While this program is suitable for most women, there will be some who had complicated deliveries that will need more guidance. Additionally, every body heals differently! If you had a cesarean birth, your doctor or midwife may suggest you wait until after the 6-week mark and that is perfectly fine!


Do I need any equipment to complete the workout?

Yes. You will need an exercise ball (i.e. a birthing ball), light weights (1-5 lbs), and resistance bands.


How long is each workout?

The exercises in the program are meant to work as rehab type exercises. There is no specific time to do each workout. Instead, I encourage you to sprinkle the exercises from weeks 1 and 2 throughout the day and carve out 15-30 minutes of your day for weeks 3-6.


Are the workouts circuit training or resistance training?

Neither. The exercises are rehab specific to help improve core and pelvic floor strength.


I heard you are not supposed to exercise prior to your six-week follow-up appointment, is it ok for me to do this program if I have not had my follow up with my OBGYN/midwife?

Absolutely! These exercises are gentle and are designed to guide and strengthen muscle disconnect due to pregnancy. This program, especially the first 3 weeks, should not increase your heart rate! This program is meant to rehab the body postpartum and is not meant to lose weight or “get your body back.”

bottom of page