Early Postpartum Exercises | Phase 01

This Early Postpartum Exercise Program is designed for the first weeks after giving birth. This gentle 10–15 minute postpartum recovery workout focuses on breathing, mobility, core connection, and pelvic floor activation to help you safely begin rebuilding strength after pregnancy.

These postpartum exercises can help you:

• Reconnect with your deep core and pelvic floor

• Improve breathing and pressure management

• Reduce stiffness and tension

• Restore mobility

• Build a strong foundation for returning to exercise

Whether you had a vaginal delivery or c-section birth (with your healthcare provider's clearance), these exercises are designed to help you move with confidence during early postpartum recovery.

How to Use This Program

Complete the exercises in the order listed below.

• Move slowly and intentionally.

• Rest whenever you need.

• Stop if you experience pain, increased bleeding, pulling, or abdominal doming.

• Aim for 3–4 sessions per week during the early postpartum period, or anytime you want to reconnect with your body.

Early Postpartum Exercise Routine

• Childs Pose Ribcage Breathing - 2 × 8 breaths

• Rockback Breathing — 2 × 8 breaths

• Side-Lying Breathing with Rib Mobility — 2 × 8 breaths

• Supine Hip Flexor Release — 2 × 60-second holds per side

• Cat-Cow Stretch — 2 × 5

• Hands & Knees Rockback with Mid-Back Rotations — 30–60 seconds each side

• Glute Bridges — 2 × 10

• Dead Bug Heel Drags — 2 × 8 each side

Why These Exercises Matter

During the first several weeks postpartum, your body is recovering from pregnancy and childbirth. Focusing on breathing, mobility, and gentle core activation helps restore coordination between your diaphragm, abdominal muscles, and pelvic floor before progressing to more challenging strength exercises.

This Phase 1 program emphasizes quality movement rather than intensity, creating the foundation for long-term strength, function, and confidence.

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 postpartum exercise program. If you experience pain, increased bleeding, feelings of heaviness, or concerning symptoms, discontinue exercise and contact your healthcare provider