Reconnect with your breath, core and pelvic floor through calm, guided basics. Sessions run 15 to 20 minutes on a mat at home, for when your provider has cleared you to move.
Recover is where everything stronger begins. Slow, steady and kind to a body that just gave birth.
360° breathing and gentle core work help your deep muscles find their rhythm again.
Every move is chosen with your pelvic floor in mind, with cues to lift, release and never strain.
Hips, upper back and glutes get stronger for all the lifting, rocking and feeding you do.
Each week adds a little: a minute here, a harder version of a move there. Sessions start at 15 minutes and reach 20 by the end of week 8.
Breath, core and gentle hip work. You learn the exhale that every later move is built on.
Glutes, hips and posture get steadier, with your exhale leading every move.
Bridges become bridge marches and holds get a little longer, with the same calm cues.
Your longest Recover sessions, and a solid base for Rebuild.
Short enough to fit in a nap. If a week feels like too much, repeat it.
Every Recover 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 Recover 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.
Lie on your back, exhale and slide one heel away, then draw it back in. Keep your back soft and still.
Exhale and gently tuck your tailbone, inhale to return. Small and smooth is perfect.
Feet hip-width, exhale and lift your hips. Pause at the top, then lower slowly.
Knees bent, heels together. Open your top knee like a book, then close it with control.
Knees wide, sink your hips back and rest your forehead down. Breathe into your back.
Three sessions on the mat and one that gets you outside for an easy walk, every week.
Recover’s part of the meal guide: simple whole-food recipes with sensible portions. All 5 are marked breastfeeding-friendly.
My Program marks these for you as they happen, and none of them are about the scale.
Get clearance from your doctor or midwife first, and tell them if you had a cesarean delivery, complications, or concerns such as 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 Recover on its own? Put what you paid toward the full program within 30 days.
Light weights, bands and steady circuits in 20 to 25 minute sessions.
Explore RebuildRecover, Rebuild and Thrive with the complete meal guide, in the recommended order.
Get the full program