Stage 1: Repair
Weeks 0-6 focus on breathing drills, pelvic floor activation, scar care, and walking. Clearance from your doctor is essential.
Stage 2: Rebuild
Introduce deep core work, unilateral strength, and progressive loading. Aim for 20-30 minute sessions 3 times weekly.
Stage 3: Reshape
Blend strength, interval cardio, and mobility. Track energy and readiness to avoid overtraining during breastfeeding or disrupted sleep.
Resource: Postpartum Planner
Use our printable planner covering medical check milestones, measurement log, and preferred recovery rituals.