FAQs

How do I log in?

• On your desktop / laptop, click the Login button on the main menu.
• If you are on your mobile, click on the hamburger menu to open the side navigation and press login.
• You can also login from your account page here.
• You can reset your password via login page or account page, and you can update your other details from the My Account page.

Where is my member content?

• After logging in, you should be automatically re-directed to the member dashboard where you can access all content. If you are not redirected, click on the Member Dashboard link in menu.
• After logging in, additional links will become visible under the member dashboard menu item. Other wise you can access the dashboard here. We also have an exercise catalogue for members.

Videos are not playing, what do I do?

If your videos are not playing, there are a few things you should try before getting in touch with us.

• Make sure you’re only watching one at a time. Videos will buffer if your internet is good enough, if you experience some lag, ensure all videos are stopped before you try playing the next one!
• Clear your browser cache. If you don’t know how, here is a handy link.
• Try another browser (Firefox, Chrome, Edge, Safari etc)
• Your internet may not be coping – try switching to 4G to see if your ISP is running slow.
• Still can’t work it out? Get in touch with us via the contact page.

Can I share content from my membership with other people?

• No, sorry. As a member the content we provide is just for you! If you think someone else would benefit from RYC, let them know to visit the site and sign up!

This isn’t a fat-blasting, ab-crunching exercise class for hardcore Instagrammers – because that kind of approach could actually be slowing down or harming your recovery. We don’t adhere to a shred and burn kind of mindset – it’s about nurturing and understanding your body and how it works.

It’s not for people that want to smash out a high intensity cardio session week after week, or Mums who want to solve their core and pelvic floor muscle issues in a week. This is stuff that lasts – it’s not a quick fix.

It’s a restorative, online program for postnatal Mums and women who want to develop a strong core for life.

The Restore Your Core program is the result of Shira Kramer’s 15+ years experience as an industry leading physio, helping over 5000 women recover post-childbirth with safe and effective exercise, including restoring core muscle function and diastasis recti (DRAM) recovery.

For 8 weeks you will have access to instructional exercise videos, bonus material to help support and enhance your training, and tips to help you get the results you are looking for.

You will also have access to exclusive interviews and tips from popular blogger, Sophie Cachia (also known as The Young Mummy), and Rebecca Judd, model, presenter, entrepreneur and mum of 4 (including twins!).

For less than $2 per day you can have complete access to the Restore Your Core program. That’s just $13.63 per week, with entire program costing just $149. Payment is a once off!

We highly recommend that you seek medical clearance first from the medical professional in charge of your prenatal and postnatal care. This is often addressed in your first appointment postnatally. Ideally, you should also consult with an appropriately qualified and experienced physio who can check your situation and offer you more specific guidance.

Over the 8 weeks, there are 5 exercises for each session so it’s easy, gentle and totally achievable. To get the most out of the program, we highly recommend that you do these exercises once to twice a day on most days of the week. It’s great if you can also add some low impact cardio to improve your overall fitness, so try walking 20 to 30 mins each day when you’re ready.

Restore your Core is designed to commence within the first few days after your delivery. The exercises start with gentle activation of your deep core and pelvic floor muscles and progress gradually over the 8 weeks.

What if I’ve had a caesarean?

To optimise healing and recovery in the early weeks, prioritise rest, gentle walks and pelvic floor exercises (and baby cuddles of course!). Our Restore Your Core program can start as soon as you are comfortable. We generally recommend that you wait 4-6 weeks after a caesarean.

It’s never too late to work on your core strength and function to improve your quality of life. We have worked with women who had their last baby over 20 years ago.

Abdominal separation is one of the most common conditions that we see in pregnant and postnatal patients. Officially called diastasis of the rectus abdominis muscle (DRAM), an abdominal separation is the pulling apart of the long muscle in the middle of your abdominal wall that occurs during pregnancy or birthing. In most cases, women do not realise they have abdominal separation until they are assessed by a medical consultant or appropriately qualified and experienced physio. Look for signs of a severe abdominal separation, such as a triangle-shaped protrusion down your belly – this will look like a bulge in the centre of the abdomen, particularly when curling forward. Persistent back pain, pelvic girdle pain, a hernia or a protrusion are also indicators of a persistent separation. A persistent separation occurs when the gap is more than two finger widths and is slow to close. This can take up to a year or longer to recover from. Large or multiple babies can contribute to the severity, with the gap widening up to 10cm.

The Restore Your Core program is a safe and effective method to help manage abdominal separation. The exercises prescribed are tailored to promote DRAM recovery, and should be used in conjunction with appropriate abdominal muscle support and if required, a consultation with a physio.

If left untreated, DRAM can have all sorts of implications such as pelvic floor dysfunction (occurs in 66% of patients with DRAM), back and pelvic girdle pain, and hernias. This may be a factor in persistent postnatal lumbar, pubic symphysis and sacroiliac pain, and even incontinence, due to the interaction of the pelvic floor and abdominal musculature as part of the core.

The recommendations for returning to running and high impact exercise is a minimum of 3-6 months. The reason for this is that it is imperative to allow repair of your abdominal and pelvic floor muscles. The pelvic floor stress test (included in the Restore Your Core program) will give you an indication of whether you are ready.

Your physio can assess you and give you more specific guidelines and preparation exercises depending on your goals

Payments for products purchased through the Restore Your Core program can be made through the two gate ways offered on our site; eWay and Stripe. Restore Your Core accepts Visa And Mastercard.

Once your order is placed please allow 3 days for delivery to metro areas and up to 5 days for delivery to outer regional areas and Western Australia as goods are shipped from the East Coast.

Our website removes out of stock items from our online store, but occasionally at the same time as you place your order. If an item on your order is out of stock, we will first notify you and will ship any other products ordered and when the item returns to stock we will ship it to you free of charge. We will reserve any payments made for an out of stock product.

Orders can often be sent in multiple satchels/boxes as they may not fit in one satchel/box. If you are missing an item please contact orders@shirakramer.com.au to check the status of your order. If in the rare chance we have missed a product off your order, please let us know and we will send it straight away. Chances are we have realised that an item has not been delivered and its on its way already.

Please refer to our returns policy under terms and conditions to access information related to this.

In the event that you have experienced an error message when placing your order please contact orders@shirakramer.com.au to confirm receipt of your order and also to see if our team can provide you with any further assistance.

Your personal information and credit card details is protected by Verisign’s Secure (SSL) encryption. Versions of this is used throughout sites and consumers throughout the world.

Using the labels sent to you earlier or via email or if you haven’t received labels, please contact orders@shirakramer.com.au. Address for returns is (**need to add)

I am sorry but currently we only service Australia Wide for products

Please refer to our terms and conditions for return policy. If a return is in line with our Terms and conditions, Restore Your Core offers free returns for goods. For more information please contact orders@shirakramer.com.au

Once your order is submitted it is received by our distribution centres and shortly thereafter your order will be picked, packed and dispatched to our shipping provider, Australia Post.

It may only be a few hours from the time you submit your order to the time your order is dispatched to our shipping provider. Please email us immediately at orders@shirakramer.com.au if you have placed an order and you wish to change or cancel it. If your order has not been dispatched to our shipping provider, we MAY be able to change your order, including cancelling it.

The recommend hight for a 55cm gym ball is 5’-5-7’ Tall, for a 65cm gym ball 5’ 8” -6 Tall & 75cm Ball more than 6ft. All items can be purchased on Restore Your Core’s online store.