Early Postpartum Exercises | Phase 01

Welcome! This gentle 10–15 minute sequence is designed to support you in the first weeks after birth. The focus is on breathwork, mobility, and gentle activation to help you reconnect with your core and pelvic floor, ease tension, and build the foundation for future strength.

How to Use This

• Move through the exercises in order, at your own pace.

• Rest whenever you need.

• Stop if you feel pain, pulling, or doming in your abs.

• Aim for 3–4 sessions per week, or anytime you want to feel more connected and supported.

Exercises

1. Rockback Breathing — 2 x 8 breaths

2. Side Lying Breathing Rib Mobility - 2 x 8 breaths

3. Supine Hip Flexor Release — 2 x 60 sec holds per side

4. Cat-Cow Stretch — 2 x 5

5. Hands & Knees Rockback Mid Back Rotations — 30–60 sec each side

6. Glute Bridges — 2 × 10

7. Dead Bug Heel Drags — 2 × 8 each side

Disclaimer

The exercises and information provided are for educational purposes only and are not a substitute for medical advice. Always consult your healthcare provider before beginning any new exercise program, especially during pregnancy or postpartum recovery.