Add light dumbbells, a resistance band and steady circuits that raise your heart rate. Sessions run 20 to 25 minutes and build real, everyday strength.
Rebuild takes the foundation you laid and adds load, little by little, so it never feels like a jump.
Squats, rows, hinges and presses with light dumbbells, building week by week.
Low-impact circuits that get your heart rate up without jumping or pounding.
Lifting the car seat, carrying groceries and getting down to the floor and back up with ease.
Light weights join in, one week at a time. Sessions start at 20 minutes and reach 25 by the end of week 16.
Light dumbbells and a band, with the same breath-first cues you learned in Recover.
Squats, rows and hinges get steadier, and the circuits get a little longer.
More time in each move and fuller ranges of motion, always at your pace.
Your strongest Rebuild weeks, and the base for Thrive.
Sessions grow to 25 minutes by week 16. Pick weights that feel challenging for the last few reps but never strained.
Every Rebuild session is timed and cued, so you never have to count reps or watch a clock. Pause when the baby wakes and pick up right where you stopped.
This is your very first Rebuild session, exactly as it appears in My Program.
Breathe in and let your ribs widen to the sides. Breathe out slowly and feel a gentle lift from below.
Hold one dumbbell at your chest. Sit between your heels and stand tall.
Band above your knees. Press out gently as you lift your hips.
Step one foot back and lower gently. Hold a wall if you like.
Soft knees, push your hips back and slide the weights down your legs. Squeeze to stand.
Knees wide, sink your hips back and rest your forehead down. Breathe into your back.
Two strength days, one steady circuit and one full-body session, every week.
Rebuild’s part of the meal guide: simple whole-food recipes with sensible portions. 4 of 5 are marked breastfeeding-friendly, and the guide shows those first if you are nursing.
My Program marks these for you as they happen, and none of them are about the scale.
Get clearance from your doctor or midwife before adding weights, and mention any abdominal separation or pelvic floor symptoms.
Stop and seek care if you feel pain, bleeding, dizziness or shortness of breath. Flex Momma is a fitness program, not medical advice or physical therapy.
Bought Rebuild on its own? Put what you paid toward the full program within 30 days.
Full-body strength and stamina in 25 to 30 minute sessions.
Explore ThriveRecover, Rebuild and Thrive with the complete meal guide, in the recommended order.
Get the full program