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Is This Program for You?
This program is for you if:
✔️ You’re newly postpartum
✔️ You’re unsure what exercises are safe
✔️ You want to rebuild strength properly
✔️ You don’t want to rush recovery
✔️ You want professional guidance
Why Most Postpartum Recovery Goes Wrong:
So many women are told to “just listen to your body” or “just take it slow”.
But what does that actually mean?
Without clear guidance, they:
● Rush back too soon
● Guess their way through workouts
● Follow random online programs
And their body pays the price, with back pain, core weakness, pelvic floor issues, or feeling “not quite right” months later.
Postpartum recovery is about doing the right things, in the right order, at the right time.
Why This Program Is Different:
As a women’s coach specialising in pre and postnatal exercise, I created this program to guide you step-by-step safely, progressively and confidently.
No guesswork.
No pressure.
No jumping ahead.
No setbacks from doing too much too soon.
Just structured training that rebuilds your body properly so you feel strong, supported and confident again.
HOW THE PROGRAM WORKS
Your 6-Week Recovery Journey
🗓️ Weeks 1–3: Foundation
• 1 gentle routine
• Complete 2–3x per week
• Focus on breathing, core connection, pelvic floor
🗓️ Weeks 4–6: Strength & Confidence
• 2 different workouts per week
• Full-body strength
• Controlled progressions
Each exercise includes a clear video demo, so you always know exactly what to do.
WHAT’S INCLUDED :
✔️ 6-week progressive plan
✔️ Core + pelvic floor information booklet
✔️ Exercise demo videos
✔️ Home workouts
✔️ Optional recipe guide
✔️ Long-term access
EQUIPMENT
What You’ll Need
✔️ Long resistance band (light)
✔️ Dumbbells (3–5kg)
✔️ Pilates ball (but if not a firm cushion will do)
That’s it.
No gym required.
FAQ’s:
When can I start postpartum?
Designed for women 8+ weeks postpartum (vaginal or C-section birth), once cleared by their healthcare provider.
Do I need gym access?
No, home-friendly
What equipment do I need?
A set of a couple of sets of dumbbells (2-5kg), a long resistance band and a Pilates ball -but if not a firm cushion will do
Is this suitable after C-section?
Yes — this program is suitable following a C-section.
I recommend waiting a minimum of 8 weeks postpartum before starting, and only once you’ve received medical clearance and are no longer experiencing pain or wound-related complications.
Although not mandatory, I strongly encourage being assessed by a women’s health physiotherapist to check for diastasis recti and pelvic floor dysfunction and ensure your recovery is progressing well before beginning structured training.
Can I go at my own pace?
Yes — absolutely.
This program is designed to be progressive, but not rigid. I’ve provided varied set and rep ranges so you can adjust based on how your body feels while still moving forward safely. I recommend moving with control throughout all of the workouts.
Can I start later than 8 weeks postpartum (for example, at 16 weeks)?
Yes — absolutely.
While the program is suitable from 8 weeks postpartum onward, it is designed for women at any stage of early postpartum recovery.
The foundations of rebuilding your core, pelvic floor and strength remain the same whether you start at 8 weeks or a number of months later.
There is no “missed window” when it comes to recovering properly.