The CORE Rehab Program!

The Core Rehab Program created by Erica Ziel is recommended by Ob Gyn’s and Physical Therapists.

Erica Ziel is 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 many 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!”

~Erica Ziel (creator of The Core Rehab Program and mom of three!)



The Core Rehab Program is designed for postpartum and beyond, to properly strengthen your core, relieve annoying aches and pains, improve posture, heal abdominal separation {diastasis recti}, improve pelvic floor strength and connection and more! Great for mom’s who’ve also had C-sections, or other abdominal surgeries.

It really is never too late to strengthen your core properly and heal abdominal separation, even if it’s been 20 years!


What's Inside the Core Rehab Program?

Lifetime Access to the entire 6-Phase Core Rehab Program

Phases 1-3 are released 2 weeks apart and Phases 4-6 are released 3 weeks apart

Instant access to all your digital streaming tutorials and workouts from any device

Printable Guides for tutorials and workouts

Over 14 hours of tutorials and workouts

Beginner {under 30 minutes} and Intermediate {30-60 minutes} Workout Schedules

Early Phases many workouts and tutorials 10-15 minutes, later phases 15-25 minutes.

Access to any updates made in the future


This is a lifestyle program – one that is to educate while also improving balance throughout your body, core strength and overall full body strength, coordination, fascial connections and healing diastasis recti if you have separation.


There is no rush to complete or master the Core Rehab Program. While I do recommend you follow the workout schedule if you miss a day here or there or a week or two, that’s okay. Just pick up right where you left off. It takes time to create new fascial networking and strength through your body, so be patient, kind and loving to your body. Focusing on the little milestones along the way.


Q: When can I start the Core Rehab Program 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: 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. 


Start Your Core Rehab Today!


6 Phase program details:

Phase 1 Focus is about your posture. Learn simple easy tips and techniques you can practice throughout your day that can add up to BIG results! Many women notice a drastic decrease or completely get rid of back pain within the first days of beginning the Core Rehab Program.


Phase 2 Focus is about your hips and pelvis. As crazy as it may seem there is an important correlation between your leg strength and fascial awareness and your deep core strength too.


Phase 3 Focus is about your ribcage and midback. When improving your core strength, it’s so much more than just thinking about your abs – it’s important to improve how your entire core functions together and as mama’s our ribcage and midback can become extremely tight so we must learn how to improve our ribcage and midback strength and connection, along with properly breathing!


Phase 4 Focus is adding rotational movements. This is my favorite phase and one that helps take your body awareness, strength and healing to the next level.


Phase 5 Focus is adding in planks. When you learn to do planks the way you will after having already completed the previous 4 phases you will feel muscles and strong connections through your core and entire body in a completely new and incredible way!


Phase 6 Focus is adding back in flexion movements, you can think of it as ‘crunches’ but taught in an appropriate way so you learn how to properly ‘flex up’ in a way to continues to improve your core strength in a positive way.

BONUS Phase! That’s right, there’s a bonus phase because as you’ve seen already this is a lifestyle program – one that you should continue to incorporate into your life and your workouts. This phase gives you the opportunity to keep the workouts going but also start incorporating more workouts on your own if you choose to do so. Or start all over and feel your body move with such incredible control and strength. It will feel different the 2nd time around!



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