Rise & Rebuild: The Postnatal Series.
Your first step back. Not to who you were, but to who you’re becoming.
- Rise & Rebuild
- Rise & Rebuild
After the birth of my twins, I thought I was broken forever.
By my second birth, 3 kids in, I was overwhelmed and stretched thin. The joy I imagined never came: I felt physically broken.
I was told my five-finger stomach muscle separation was so severe that surgery was my only option.
Through specialist rehab and Pilates, I spent 18 months patiently rebuilding my body.
That journey didn’t just rebuild my core - it rebuilt me, and inspired Rise & Rebuild so no mum feels broken or alone.
You’re in safe hands.
Rise & Rebuild has been independently reviewed and approved by women’s health physiotherapist Megan Vickers — so every stage supports your recovery, without rushing it.
This programme is for you if:
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[1]
You want to rebuild your strength properly after pregnancy and birth
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[2]
You feel “not quite right” in your core, posture or stability (whether you're 4 weeks or 4 years postnatal)
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[3]
You want an actual plan, not random workouts
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[4]
You are ready to prioritise yourself, without pressure or comparison
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[5]
You want to feel strong, capable, and confident in your body, not simply “back to normal”
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[6]
You want an on-ramp into stronger training, done the right way
From Our Clients
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![Woman with red hair in a bun taking a mirror selfie, holding a baby in a black carrier on her chest, in a room with framed art on the wall.]()
"I feel stronger, not just healed."
First-Time Mum
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![A woman holding a sleeping baby close to her chest, both are indoors.]()
"This series of classes is so empowering, I wish I had started sooner!"
Mum of Twins
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![A woman holding a baby close, and they are touching noses in a kiss.]()
"I love the fact I didn't have to think. I just followed the programme and the results came."
4th Trimester Mum
You have already been upgraded.
You grew a human. That is extraordinary.
This isn’t about going back, because there is no back. You’re a mother now.
Rise & Rebuild helps upgrade your body to match who you’ve become.
Stronger. More capable. More you.
What’s inside Rise & Rebuild?
Seven classes. One roadmap, backed by physios. Repeat each class 2-4 times before you move on.
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Video 1: The First Step
Breath, pelvic floor and gentle reconnection.
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![Person holding a rolled yoga mat, wearing white workout attire]()
Video 2: Back to the Mat
Your return to movement, slow and intentional.
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![A woman in a beige sports bra and matching leggings sitting on the floor indoors.]()
Video 2B: Rebuild & Reinforce
A gentle path to strength, one breath at a time.
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![A woman practicing yoga on a black mat, performing a backbend position in a minimal white room with shadow of window panes on the wall.]()
Video 3: Grounded & Growing
More variety, more strength, more confidence.
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![A woman in beige athletic wear practicing yoga or stretching indoors. Her shadow cast on the wall creates a geometric pattern.]()
Video 4: Building up
Layer strength and stamina with band + ball.
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![A woman performing a kneeling exercise with a dumbbell in a fitness studio.]()
Video 5: Stability to Strength
Progress the rebuild with smart resistance and control.
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![A woman in workout clothes doing a side lunge on a black yoga mat while holding a dumbbell in each hand.]()
Video 6: The Power Surge
Graduation class. Strength, endurance, coordination, and you’re ready for more.
The foundations of safe postnatal rebuilding:
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Core Connection.
Relearn how to engage your deep core without gripping or bracing.
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Pelvic Floor Support.
Gentle reconnection, integrated the way it should be.
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Posture & Back Support.
Rebuild the muscles that hold you up, not just “work your abs”.
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Glutes & Full Body Strength.
Because strong hips and glutes change everything.
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Confidence in Movement.
So you stop second-guessing your body and start trusting it again.
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Breathwork & Pressure Control
Learn how to breathe properly to support your core, manage intra-abdominal pressure, and protect your pelvic floor during movement.
Meet Sam.
I’m Sam Deville, founder of Sam Deville Pilates and a mum of three.
After having my twins, I was left with a five-finger wide diastasis and told surgery would be my only option. Rebuilding my strength and closing that gap through specialist rehab and Pilates completely changed the direction of my life.
I remember wishing I had a clear rebuilding roadmap like this. Something that didn’t rush me, but guided me step by step back to strength.
I’ve built SDP around strength-led Pilates that truly changes bodies, but Rise & Rebuild exists for a different reason. This is about recovery, not performance.
Postnatal recovery is rehab, and you deserve a clear path to follow.
This series is here to help you rebuild properly, so you can move forward feeling strong, capable and confident in your body again.
Before you begin.
You must be signed off by your doctor or health professional before starting.
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At least 4 weeks post vaginal birth (Class 1 only)
At least 6 weeks post c-section (Class 1 only)
From Class 2 onwards: at least 6 weeks post vaginal birth or 8 weeks post c-section, plus sign-off
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You have symptoms you are worried about and haven’t been assessed
You want intense training immediately (this is a rebuild, not a burn)
CHOOSE YOUR PATH
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![A woman in white workout clothes performing a stretch or exercise on a black mat with a fitness dumbbell nearby.]()
Rise & Rebuild
If you’re not sure where to begin, start here. Seven gentle sessions to guide you, at your own pace.
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![Close-up of a woman's midsection wearing workout clothes, opening her abs, promoting a diastasis series workout program.]()
The Diastasis Series
Carefully structured postnatal diastasis and core work to rebuild strength with confidence.
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![Two fitness program promotional posters, one with a woman stretching and another showing a woman’s toned midsection, promoting strength and rebuilding series.]()
The Bundle
Your complete postnatal support package, combining Rise & Rebuild and The Diastasis Series.
Frequently Asked Questions
Still have questions? Take a look at the FAQ or reach out anytime.
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Yes. Many women still feel the effects of pregnancy and birth long after the early months. If your core, pelvic floor or strength doesn’t feel quite right, this series meets you where you are and helps you rebuild safely.
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You can begin once you’ve been cleared by your doctor or health professional. The series includes clear timelines so you can progress safely and confidently.
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Yes - and that’s exactly why the Diastasis Series exists.
If you know you have a gap or suspect you might, starting with the Diastasis Series is recommended before moving into Rise & Rebuild. The bundle gives you both in the right progression.
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If you’re unsure, you can be assessed by a women’s health physio. Many mums also notice signs like doming through the tummy, a feeling of weakness through the core, or a visible gap.
The Diastasis Series includes a video explaining what diastasis recti actually is, plus a guided self-check video (Diastasis: Self-Diagnosis Tool) that walks you through how to assess your own core gently and safely.
The series is designed to be supportive whether you’re newly aware of a gap or already working on rebuilding.
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The diastasis series workouts are all 5-15 minutes long. These bitesized workouts are short intensionally and designed to be used as often as you have time for (optimal would be 5-6 times a week).
The Rise & Rebuild sessions start shorter (10 mins) and then gradually ramp up to 40 mins. This, again, is intentional to build endurance.
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Some classes use small equipment, others are completely bodyweight.
Props you will need to complete the series:
Light dumbbells
Mini loop
Soft ball
Long band
Magic circle
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This is a one-off purchase. You get access to the programme inside your SDP account with no ongoing subscription required.
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You get lifetime access. There’s no expiry, so you can revisit the series whenever your body needs it.
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Repeat each class 2–4 times before progressing. Most mums train 2–4 times per week, but you can go at your own pace. There is no rush.
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Yes the workouts can be saved offline within the app for use when travelling or in areas with bad WiFi.
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Start with Postnatal 1 and move slowly. Always listen to your body and seek guidance from a healthcare professional if you’re still unsure. This is about rebuilding, not rushing.