Foundation
Breathe & reconnect
Reconnect your breath with your deep core and pelvic floor. This is the foundation everything else builds on, and it’s often the part people skip.
Postpartum recovery
Ease back into movement, gently.
A calm, beginner-friendly way to ease back into movement at home after pregnancy — built around breathing, gentle pelvic-floor and core work, strength, and stretching recovery. No rush, no pressure, no comparison.
Whether you’re days past birth or months in, this covers gentle breathing, pelvic-floor and deep-core connection, light strength, and mobility for the way you carry and feed your little one.
This is general movement guidance, not a medical or rehab program. Bodies recover on their own timelines, and the right starting point is different for everyone.
Before you begin, check with your provider — and if you can, a pelvic floor physical therapist. They can look at the things a website can’t, and point you to what fits your body.
What’s inside
A gentle arc, in order.
Before you train
Warm up first
A few minutes here means your glutes and deep core are switched on before you load them — so your lower back isn’t left picking up the slack. Don’t skip it on strength days.
The work
Gentle strength
Slow, controlled strength for the hips, glutes, and deep core — the muscles that support everything else. Start light: 1–2 sets, stop before your form slips, and leave a couple of reps in the tank. You can always add more next week.
After you train
Cool down & recover
A calm way to finish. These ease tight hips and back, help you feel better the next day, and tell your body it’s time to recover. Breathe slowly and never force a stretch.
Before you start
First, a quick check.
This gentle routine is for people whose provider has cleared them to start exercising again after pregnancy. If you’re not there yet, that’s completely okay — there’s no rush.
Not cleared yet?
The best first step is a conversation with your provider. Many people start with slow breathing and short, easy walks while they wait — and a pelvic floor physical therapist is a great early call.
General wellness only. This is not medical advice, diagnosis, treatment, or a rehabilitation program. Everyone recovers on their own timeline — talk with your provider before you start, and see a pelvic floor physical therapist for guidance specific to your body.
Ready for more?
Build a full 4-week plan
Get a free, personalized workout plan built around your equipment, schedule, and goals — with simple nutrition habits and the mindset to stick with it.
Build your planBetter with people
Join the founding community
Connect with others building simple, honest routines. Founding members shape the culture while it is small enough for your voice to count.
Learn about the communityReady to start?