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Feel Strong Like A Mother

Total body workouts that heal your core & pelvic floor.

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A Fitness App to Heal Your Core & Pelvic Floor

You deserve to feel strong - and supported - throughout motherhood. With the SLAM app, you’ll have access to total body workouts, recovery and mobility flows, health tips from pelvic floor PTs, easy-to-follow nutrition guidance and recipes and access to a community of fellow strong moms.

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Programs For Every Fitness Level & Every Stage of Motherhood

Whether you are pregnant, newly postpartum, or an advanced athlete, Strong Like A Mother (SLAM) has a program for you. Not sure where to start? Take the quiz to find the program for you.

Introducing SLAM Bodyweight. No Equipment Follow-Along Workouts.

It's perfect for:

  • Moms with only 20 minutes to work out
  • Women who don’t want to invest in equipment
  • Postpartum and beginner fitness moms
  • People looking for quick and effective total-body workouts
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Start Healing with the SLAM app

Diastasis Recti

Diastasis recti is where the connective tissue between your “six pack” muscles thins and widens. It can leave you looking pregnant even years after your last baby. SLAM helps strengthen your core. Read stories of hope.

See Diastasis Recti Stories


Prolapse is where your bladder, uterus, or rectum descends downward because of weakened supportive tissues in the pelvic floor. Don’t worry, thousands of SLAM moms have seen significant improvement! Read their stories and find hope.

See Prolapse Stories


You absolutely don’t have to pee yourself for the rest of time after you have babies. Many women think kegels are the answer, but sometimes they make things worse. Healing incontinence takes a whole-body approach.

See Incontinence Stories

Back and Hip Pain

Back and hip pain is so common for moms, because motherhood is a high demand job and most of us were never taught how to properly activate our core–which protects our spine. SLAM helps you live free of pain.

See Back & Hip Pain Stories

Pelvic Girdle Pain

Symphysis Pubis Dysfunction (SPD), known as "lightning crotch," commonly occurs during pregnancy thanks to a shift in hormones, and it can linger postpartum. The antidote? Strengthening and coordinating the right muscles.

See Pelvic Pain Stories


You can stay proactive and be empowered throughout pregnancy with core and pelvic floor-friendly total-body workouts from SLAM.

See Pregnancy Stories

Looking for Core-Only Workouts to Supplement Your Routine?

Get SLAM Core as a standalone program for $9.99 USD/month.

Customizable core workouts that help with diastasis recti, prolapse, and more.

  • Pregnancy & postpartum friendly
  • 5-10 minute quick workouts
  • With or without equipment
  • Customized for the areas you want to work
  • Great addition to your cardio or strength training routine
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Join Our Community of 80,000+ Moms

Join a community of moms who GET it. The members-only SLAM Facebook group is full of support, encouragement, and coaching to help you reach your goals.

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Meet the Founder: Ashley Nowe

Meet the Founder: Ashley Nowe

I built this program because I WAS BROKEN. I know what it is like not to feel at home in your body, and I vowed to make it my life's work to help other moms heal.

As a Certified Pre and Postnatal Corrective Exercise Specialist and Nutrition Coach, my job is to give you the tools to heal, the confidence to love your new body, and the motivation to keep going.

I'm a mom of four. I know that life gets busy. We put ourselves last too often. Let me help you get strong from the inside...out.

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Recommended by Pelvic Floor Physical Therapists

Our SLAM app has 1500+ 5-star reviews!

Our community loves the experience of SLAM on mobile!

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Choose Your Subscription Level

Any subscription gives you full access to the full SLAM experience, including 9 programs, SLAM Nutrition, health tips and more!

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Want pricing for SLAM Core only? Check out SLAM Core here.

Join Us for SLAM Retreat 2024!

Join us for a 3-night, 4-day retreat in Victor, ID at Moose Creek Ranch. We'll work out, relax, enjoy good food, and lots of good company. Now booking for August 15 - 18, 2024!