POSTNATAL GYM PROGRAM
18 Seasons
Phase 1 is your gentle starting point — a collection of guided recovery flows focused on stability and breathwork designed for the postpartum body, including C-section recovery. You'll have up to 8 weeks of these flows, paired with walking recommendations, to ease you back into movement at your own pace. Once you're cleared by your doctor, you're ready to begin Phase 2.
Aim to do these flows once a day as your daily movement once you are feeling up for it. If once a day feels too much, aim for every other day!
Weeks 1-2: 5-10 minute light walks 2-3 times per day
Weeks 3-4: 10-20 minute light walks 2-3 times per day
Weeks 5-6: 30-40 minute walks 1-2 times per day
Weeks 7-8: 45-60 minute walk 1x per day
Phase 2: The Postnatal Gym Program is a gym-based strength circuit program designed to fit into your real life. Work through every exercise in the day's circuit before starting again from the top — the goal is 4 rounds, but take breaks when you need them, pause between rounds, or stop when you've hit your limit. You showed up, and that's what counts.
How it works:
Complete all exercises in order before starting your next round. Rest as needed. Aim for 4 rounds — but always listen to your body.
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00:30Episode 1BEFORE YOUR START WORKOUT
Episode 1
How it works:
Complete all exercises in order before starting your next round. Rest as needed. Aim for 4 rounds — but always listen to your body. -
00:16Episode 210 SQUAT STEPS (PER SIDE)
Episode 2
First, sit into a squat, perform your 10 steps per side.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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00:20Episode 310 INCHWORMS
Episode 3
From standing, hinge at the hips and walk your hands forward into a high plank position. Pause. Then, walk your hands back toward your feet and return to standing. Repeat.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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00:21Episode 415 BIRD DOGS (PER SIDE)
Episode 4
Start on all fours on your mat or on a bench. Extend your opposite arm and leg long, pause, then return with control.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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00:18Episode 515 SIDE LYING LEG LIFTS (PER SIDE)
Episode 5
Lie on your side with stacked legs and lift your top leg toward the ceiling while keeping it straight and your hips steady.
Zero equipment
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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00:10Episode 645 SEC SIDE PLANK (PER SIDE)
Episode 6
Start by lying on your side with your elbow directly beneath your shoulder and your feet stacked on top of each other. Lift your hips off the ground, creating a straight line from your head to your feet. Engage your core and squeeze your glutes to hold the position, keeping your hips lifted and y...