Postpartum and Pelvic-Floor-Friendly: A Virtual Training Guide for New Moms

You don't need permission to feel strong again, but you do need a safe plan. This is your postpartum virtual training starter kit.

First Things First: What Postpartum-Safe Means

Medical clearance matters (typically about 6 weeks vaginal birth, about 8-12 weeks C-section, or when your provider gives the green light).

Red flags: leaking with exertion, pelvic heaviness/pressure, doming along the midline, sharp pain. If you notice these, pause and message me—we'll modify or refer out.

Diastasis Recti and Pelvic Floor, in Plain English

Diastasis recti: a normal separation that often improves with the right breath and tension strategy.

Pelvic floor: think lift and lengthen, not clench all day. We coordinate breath with movement to support your core like a 360-degree canister.

Your 4-Phase At-Home Progression

Phase 1 - Reset and Breath (Weeks 1-3 post-clearance)

• 360 Breathing (hands on ribs) 3×6 breaths
• Heel Slides 2×8 per side
• Sidelying Clamshell 2×12
• Elevated Sit-to-Stand 2×8-10
• Goal: reconnect breath to core & pelvic floor without symptoms.

Phase 2 - Gentle Strength (Weeks 3-6)

• Glute Bridge 3×10
• Incline Push-Up (counter) 3×6-8
• Split-Stance RDL with Light DB 3×8 per side
• Dead Bug (supported) 2×6 per side
• Goal: build tolerance; no breath-holding; exhale on effort.

Phase 3 - Load and Control (Weeks 6-10)

• Goblet Squat (light to moderate DB) 4×8
• 1-Arm Row 3×10 per side
• Tall-Kneeling Press 3×8
• Carries (suitcase/front-loaded) 3×20-30 seconds
• Goal: integrate core with real-life tasks (lifting baby, stroller, car seat).

Phase 4 - Return to Powerful You (Weeks 10+)

• Split Squat (front-loaded) 4×8 per leg
• RDL (moderate DBs) 4×8
• Push-Up (elevated to floor) 4×6-10
• Marches or Step-Ups 3×12 per side
• Goal: gradual progression toward pre-pregnancy training (and beyond).

Note: timelines are guides, not rules. We scale based on symptoms, sleep, and stress. If anything feels off, we adjust.

Equipment Starter Kit (Under $60)

Long band with door anchor, mini-loop, light to moderate DB pair, a mat. That's your whole home gym.

How Virtual Coaching Supports Recovery

• Real-time form cues for pressure management (no doming).
• Custom progressions that match your sleep and energy.
• Message support when baby schedules go feral.
• Strength that's functional for motherhood (carry, hinge, push, pull).

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Ready to rebuild safely and feel like you again? Book a free 15-minute Postpartum Consult. Tell me your birth story; I'll map your first month.