No gym or sitter required. Fifteen focused minutes, a few times a week, adds up to real strength. This session suits moms who have been cleared to exercise and feel comfortable with the basics. If you’re in the first weeks, start with breathing and the gentle moves in Recover instead.
How to use it
Do Round 1 and Round 2 once each to start. When that feels comfortable for a week or two, repeat both rounds. Rest as long as you like between moves. If the baby wakes, pause and come back later. A workout done in two halves still counts.
Make it easier or harder
- Easier: fewer reps, a higher wall or counter for push-ups, smaller bridges.
- Harder: slower lowering, a pause at the top of each bridge, a lower surface for push-ups.
Signs to stop
Pain, pressure or bulging in your belly or pelvis, leaking, dizziness or bleeding that picks up are all signs to stop and check in with your provider.
A simple weekly rhythm
Three or four sessions a week is a good starting point. One example: the workout on Monday, Wednesday and Friday, with a stroller walk on Tuesday or Saturday and a breathing-and-stretch day in between. Plan the days around your baby. If you miss one, just pick up with the next.
Setting up your space
Keep your mat where you can see it, your water within reach and a chair or counter close by for support. If your baby is awake, a play mat beside yours turns the session into company rather than a juggling act. That way you can start the moment you have time.
This article is general information, not medical advice. Please get clearance from your doctor or midwife before you start any exercise after giving birth. Stop and seek care if you feel pain, bleeding, dizziness or shortness of breath.
See the Recover phase→
