Post Partum Practice

Your body went through a profound transformation. Recovery is about more than ‘bouncing back’. You are going to rebuild and reclaim your body after the extraordinary work it’s done

0–6 Weeks

Reconnect

Practice: Rest, healing, and re-establishing the mind-body connection.

Gentle diaphragmatic breathing to restore pressure management.

Pelvic floor awareness (subtle lifts and releases, not maximal contractions).

Gentle spinal mobility (cat/cow, side-lying rotations).

Walking and circulation-promoting movements.

Emphasis: rest, breath, and nervous system regulation.

6–12 Weeks

Rebuild from Within

Practice: Low-load reactivation of deep stabilizers.

Transversus abdominis activation integrated with breath.

Pelvic floor + core coordination in functional patterns.

Gentle glute and hip stability work (bridges, clams, side-lying leg lifts).

Light resistance for upper body (carrying, feeding posture support).

Emphasis: safe load transfer, postural awareness, and gradual stability.

3–6 Months

Return to Movement

Practice: Layering strength onto stability.

Progress functional movements (sit-to-stand, supported squats, lunges).

Controlled mobility work for shoulders, thoracic spine, hips.

Progressive core work with emphasis on diastasis management.

Integration of baby into movement (safe holds during squats, etc.).

Emphasis: strength that supports caregiving and daily life.

6–12 Months

Beyond Recovery

Practice: Return to full activity and self-expression.

Dynamic stability drills (single-leg balance, supported planks, modified reformer work).

Load-bearing exercises that mirror daily life (carrying baby, groceries, strollers).

Gradual return to higher-intensity movement (running, dancing, athletics, advanced Pilates).

Emphasis: confidence, freedom, and reclaiming identity in movement.