Safe and structured workouts for mamas from the week of a positive pregnancy test through their post From your positive pregnancy test until week 40.
A COMPREHENSIVE PREGNANCY + POSTPARTUM
WORKOUT GUIDE
WE’VE GOT YOUR FIT MOTHERHOOD COVERED! This workout guide eliminates the questions of “What should I do today?” and “What modifications do I have to make?” out of the equation and lets you efficiently tackle your workout. The guide consists of 3 days per week of: flexibility, pelvic floor, and strength training sections along with 2 days of suggested cardio.
07/23/2026
C-section recovery isn’t one size fits all, but having a roadmap makes all the difference. 🤍
Swipe through for a breakdown of where to start and what to focus on at each stage of your recovery, so nothing is left to guesswork.
Save this for when you need it.
And if you’re ready for a workout plan to support your postpartum recovery, comment PLAN below and we’ll send it to you directly. 💪
If you’re leaking, feeling heaviness, or hesitating before movement postpartum, this is for you.
These symptoms are common, and they’re trainable. Breathing, pressure management, and progressive strength work can change how your body feels and functions.
Today’s episode breaks down where to start. ❤️
Link in bio.
You had an unexpected C-section, and now you have no idea where to start.
I’ve been there. It wasn’t my plan either, and that “where do I even start” feeling is exactly why this program exists.
As a PT and a mom who’s lived it, I’m not guessing with you. I know what healing actually looks like, not what it looks like online.
Your recovery isn’t just about the incision healing. It’s about reconnecting your core, restoring scar mobility, and rebuilding trust in your body.
You don’t have to figure this out alone. There’s a starting point that meets you exactly where you are, incision and all.
💬 Comment RECOVERY and I’ll send you our C-section recovery guide.
07/19/2026
As a pelvic floor PT, I want to clear something up about the 6-week appointment.
Your OB’s job at that visit is to make sure you’re healing medically. Tissue repair, infection risk, how your body is recovering from birth. That matters, and it’s exactly what they’re trained to do.
But “medically healing” and “ready to exercise like before” are two different things. Nobody’s core and pelvic floor are magically restored at week six. And that gap between being cleared and feeling ready is where so many moms get stuck.
I see it in my patients all the time. Googling at 2am. Wondering if what they’re feeling is normal. Doing too much too soon because nobody walked them through what comes next.
The first 6 weeks aren’t a race back to your old body. They’re the foundation of your new one.
This carousel is the roadmap I wish every mom got handed at that appointment.
Save it. Send it to the friend who just had a baby or the one who’s about to.
Comment POSTPARTUM and we’ll send you our free early recovery guide. 🤍
This is exactly why we built it this way. One membership. Every stage. Programs matched to your exact week — because you deserve to recover and rebuild at your pace and level. 💕
Thank you Jess, Holistic Infant OT, IBCLC, & Pelvic Floor Therapist
Postpartum movement doesn’t begin at the gym. It begins with your breath.
You can start in the hospital bed, or at home on the couch with your baby. This isn’t about intensity. It’s about intention.
Gentle diaphragmatic breathing is one of the first ways to reconnect your core and pelvic floor after birth. It’s the foundation everything else gets built on. Walking, lifting, running, all of it.
And here’s the part nobody tells you: some days you’ll feel ready for more. Other days, breath work will be the work. Both count. Both move you forward.
That’s not falling behind. That’s your body giving you feedback, and adjusting to it is exactly what a smart recovery looks like.
This is how we rebuild. Structured, steady, and on your timeline.
Comment RECOVERY and we’ll send you a free 7-day trial of the Postpartum Recovery Program.
Pelvic girdle pain shows up as that sharp, deep ache in your low back, hips, or p***c bone. If getting out of the car, rolling over at night, or going up the stairs has started to feel like a full body event, this is probably what’s going on.
Here’s why it happens: relaxing loosens your joints to prepare for birth, your growing belly shifts your center of gravity forward, and your pelvic joints become less stable. Add in everyday movements that load one side of your pelvis at a time, and those joints start screaming.
The fix isn’t always a workout. Sometimes it’s the small things you do all day long.
Save these for the next time PGP flares up:
→ Keep your knees together getting in and out of the car
→ Sit down to put on pants, shoes, or underwear
→ Take the stairs one at a time, leading with the same leg
→ Sleep with a pillow between your knees
→ Stop carrying your toddler on one hip
These tiny shifts take pressure off your pelvis so your joints can stop screaming and start stabilizing.
Save this for your next flare-up — and send it to the pregnant friend who winces every time she rolls over at night. She doesn’t have to just live with this.
Your breath is doing more for your postpartum recovery than you realize.
Postpartum asks a lot of you. Broken sleep, constant feeding, a mental load that never switches off. Without noticing, most of us start breathing shallow and high in the chest — and that keeps your nervous system stuck in “go” mode.
Here’s what matters: your breath is the fastest way to signal safety to your body. And because your diaphragm and pelvic floor work together, every full, intentional breath is also supporting your core recovery.
Try this breath reset:
1️⃣ Doorway stretch — open through the chest and let the ribs expand
2️⃣ Side bend + breath — inhale into the side of your ribcage, one side at a time
3️⃣ Child’s pose — walk your hands left, then right, breathing into your back
4️⃣ Quadruped breathing — block under your right knee, find your serratus, inhale to prepare, exhale as you lift the opposite knee. 8 reps, then switch sides.
You don’t need another thing on your to-do list. You need a few full breaths.
SAVE this as your reminder to take it one breath at a time. 🤍
If you’re pregnant, learning how to lift your bump from the bottom using your deep core is one of the most important things you can do. 👇🏽
And it has nothing to do with sucking in.
It’s about activating from within to support your spine, protect your pelvic floor, and move through pregnancy with real strength.
Here’s where to start:
Inhale deeply into your ribs and belly, letting your pelvic floor fully relax. Exhale and empty from the bottom up, gently lifting your pelvic floor as you breathe out.
✨ Visualize the two sides of your pelvis drawing inward and upward, like a sling lifting your baby from below. ✨
This is the foundation. Everything builds from here.