Beginner
Post-Natal Recovery
A safe and effective program to help new mothers regain core strength and overall fitness.
Program Length
8 weeks
Sessions/Week
3
Workout Time
20-30 min
Category
Wellness
Program Overview
A safe and effective program designed to help new mothers regain core strength, improve posture, and gradually return to exercise after childbirth.
Key Benefits
- Rebuild core strength and stability
- Improve pelvic floor function
- Increase energy levels
- Promote mental well-being
- Safe and gradual progression
Required Equipment
BodyweightYoga Mat
Weekly Training Schedule
Core and Pelvic Floor Workout
Diaphragmatic Breathing
Focus on deep belly breaths
Sets
3
Reps
10 breaths
Rest
30s
Pelvic Tilts
Gently rock your pelvis back and forth
Sets
3
Reps
15-20
Rest
45s
Heel Slides
Keep your core engaged
Sets
3
Reps
10-12 per side
Rest
45s
Glute Bridges
Squeeze your glutes at the top
Sets
3
Reps
12-15
Rest
60s
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