Postpartum Strength & Recovery Program
Rebuilding core strength, mobility, and confidence after childbirth.
About This Course
A professionally designed program for new mothers focusing on safe recovery after childbirth. The program emphasis core rehabilitation, pelvic floor strengthening, posture correction, mobility, and gradual strength building. With structured, low-impact workouts and guided movement, it helps restore physical strength, improve stability, and rebuild confidence at a pace that respects the body’s postpartum healing process. Suitable from 12 weeks postpartum or as advised by a healthcare professional.
Course Curriculum
INTRODUCTION TO THE PROGRAM
This space is created just for you, mama. In this program, we’ll gently work on healing the pelvis, rebuilding core strength, improving mobility, and helping your body feel strong and supported again—step by step. You’re not alone in this journey. I’ll be right here with you during every session, guiding, motivating, and supporting you even beyond the workouts. This is your time to heal, reconnect with your body, and regain confidence—at your own pace.
DAY 1
Glutes & Pelvic Floor Activation This session focuses on strengthening the glutes and pelvic floor to improve pelvic stability, core support, and lower-body strength. Through controlled, low-impact movements and breath-led exercises, we help restore balance, reduce strain on the lower back, and support safe postpartum recovery while building strength and confidence.
DAY 2
Core & Posture Reset A focused session designed to restore deep core strength and correct posture through gentle, controlled movements. This workout helps improve spinal alignment, reduce back and neck strain, and rebuild core stability—supporting safe, confident movement in daily life, especially during postpartum recovery.
DAY 3
Full Body Stability A balanced session focused on improving overall stability, coordination, and control through gentle strength and core engagement. This workout enhances joint support, posture, and movement efficiency—helping the body feel stronger, steadier, and more confident in everyday activities.
DAY 4
Upper Body Postnatal A gentle yet effective session focused on strengthening the upper body while supporting postpartum recovery. This workout helps improve posture, reduce neck and shoulder tension, and build functional strength for daily activities like lifting and carrying—guided with safe, controlled movements and proper breathing.
DAY 5
Lower Body & Core A supportive session designed to strengthen the lower body and rebuild deep core stability through safe, controlled movements. This workout improves balance, posture, and functional strength while supporting postpartum recovery and confident daily movement.
DAY 6
Low Impact Cardio A gentle cardiovascular session designed to improve stamina and circulation without placing stress on the joints or pelvic floor. This workout supports fat loss, boosts energy, and enhances overall fitness while remaining safe and supportive during postpartum recovery.
DAY 7
Recovery & Stretch A soothing session focused on gentle stretching, relaxation, and breath work to release tension, improve flexibility, and support muscle recovery. This class helps the body unwind, restore balance, and feel relaxed, refreshed, and supported during postpartum recovery.
DAY 8
Core Strength & Balance A focused session designed to rebuild deep core strength and improve balance through controlled, stability-based movements. This workout enhances coordination, posture, and body awareness while supporting safe, confident movement during postpartum recovery.
DAY 9
Lower Body Power A strength-focused session designed to build power and endurance in the lower body through controlled, functional movements. This workout enhances leg strength, stability, and confidence while remaining safe and supportive for postpartum recovery.
DAY 10
Upper Body + Carrying Strength A functional strength session focused on building upper body endurance and carrying capacity for daily motherhood tasks. This workout improves shoulder, back, and arm strength while promoting proper posture and core support—helping moms lift, hold, and carry with confidence and ease.
DAY 11
Full Body Flow + Light Cardio A gentle, continuous session combining full-body movements with light cardio to improve mobility, circulation, and overall fitness. This workout boosts energy, enhances coordination, and supports fat loss while remaining safe and supportive during postpartum recovery.
DAY 12
Full Body Sculpt A balanced strength-focused session designed to tone and shape the entire body through controlled, low-impact movements. This workout builds muscle endurance, improves posture, and enhances overall strength while supporting safe and effective postpartum recovery.
What You'll Get
Course Details
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