Strength After a Baby: A Gentle 12-Week Return
A pelvic-floor-aware 12-week return to strength in three phases, with 12 moves, signs to ease off, a log and a when-to-get-help list.
By Whole Life HQ4 parts · about 4,200 words · printable · read online
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Open4 printable pages, in reading order
Who it's for
New parents who have been cleared for exercise and want a gentle, pelvic-floor-aware way back to strength in short sessions.
What you receive
- 12 weeks in three phases, with three short sessions a week and a worked example session
- 12 moves with pelvic-floor-aware breathing cues and signs to ease off
- A page on when to check with your doctor or a pelvic health physical therapist
- A printable 12-week log, weekly check-in and a week-12 review
4 printable pages, in reading order
- Part 1: Start here
- Part 2: The moves
- Part 3: The 12 weeks
- Part 4: Logs and review
See inside
The first 4 pages, as they print.
Look inside
The first page, word for word. 4 printable pages in total.
Part 1: Start here
Having a baby is a big physical event, whether it was a vaginal birth, a cesarean birth, or something in between. Afterward, many people want to feel strong again, and many are also unsure what is safe, what is too much, and when to start. This guide is a gentle 12-week return to strength for the months after birth. It is short sessions, slow progress and plenty of room to pause.
Each session takes 10 to 20 minutes and can be done while the baby naps, lies on a mat beside you, or watches from a bouncer. You need a mat or towel, a sturdy chair, a wall and a pillow.
What this guide is, and what it is not
This is a general exercise guide for adults after pregnancy. It is not medical advice, not physical therapy and not a treatment for any condition. It cannot tell you whether your body is ready, and it makes no promises about your body, your strength or your shape. Every birth and every recovery is different. Comparing yourself with anyone else, or with your body before pregnancy, is not part of the plan.
What is in each part
- Start here
- The moves
- The 12 weeks
- Logs and review
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Downloads included
4 printable pages: see the list
- Part 1: Start here
- Part 2: The moves
- Part 3: The 12 weeks
- Part 4: Logs and review
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert.
We plan to ask a women's health clinician and a physical therapist or qualified trainer to review it. Until then it is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you.
How you get it
- In your libraryAfter you pay, it is in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
