Welcome!

Click to download: Postpartum Exercise Program

You delivered a baby, congratulations! Now what? This program is made to help you in those first six weeks to guide you in your recovery.

In the coming pages, you will find three, 2-week mini-blocks outlining exercises that you can do to help your body recover. They start from gentle and slow exercises, and progress as your body get stronger. Each of these mini-blocks is accompanied by a tracker for each day so you can keep track of how often you are doing each exercise.

Please keep in mind that your body has been through major trauma! Whether you delivered vaginally or had a c-section, you have a large wound in your uterus and possibly stitches. Be gentle and kind to yourself (physically and mentally)! Don’t pressure yourself to do more than feels good, and please don’t skip weeks! There are little tidbits each week for vaginal/VBAC (V moms), and c-section (C moms) each week. At the end of the book there are pictures to reference for each exercise. 

Movement is medicine and this program is designed to help you get your body moving sooner and feeling its best. Try your best to make time everyday for you!

Please follow the guidance of your medical doctor. Sometimes a pregnancy or delivery is higher risk and your doctor will want you to give your body more time. While doing core exercise, keep an eye out for abdominal doming – this may be a sign of Diastasis Rectus Abdominis. If at any time you have an increase/change in bleeding or lochia, a dramatic increase in your pain , dizziness, discharge from your incision, increased fatigue, and/or severe leg pain, please seek medical attention.