Recover with a guided plan.
If you are recently postpartum, congratulations! This program will challenge your pelvic floor muscles, dive into breath work, core strength and hip strength to get you slowly back into your movement & wellness routine. Get ready to move your body, feel strong, be challenged, and sneak in a sweat during that oh so precious nap time. Pelvic floor physical therapy is appropriate at any period of your postpartum journey and we are excited to have you here! If you are not acutely postpartum, this is also a great program for you! Please get clearance to exercise from your OB GYN prior to beginning this program. This typically happens at your 6-week post delivery appointment. Let's go! If this program is too easy, check out our Low Back Prehab Program!
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
This week is all about reconnecting with your pelvic floor, your breath, and your core. We’ll discuss the importance of the pelvic floor and assess where your strength and control are at this time. Then we'll introduce some upper body strengthening with a hands and knees shoulder exercise!
- Week 2
Week one we assessed the strength of the pelvic floor. In week two, we are going to look at single-leg strength and stability with some key assessments. Additionally, we are going to introduce some pelvic floor relaxation exercises.
- Week 3
Time to ramp things up when it comes to strength! Grab those resistance bands as you are going to see some added resistance this week. We love a good full-body workout!
- Week 4
Last week, we ramped things up in the strength and mobility department. In week 4 we are going to ramp up the complexity of exercises by bringing the body more upright! You’re really going to get after some squats with appropriate pelvic floor work!
- Week 5
In this week, you can expect to tackle more single leg strength work. You’re going to see increased challenge in core exercises and increased complexity of full body strengthening as you prep for jumps and impact in the upcoming weeks.
- Week 6
This week is a big core week! Let’s test out all of the hard work that you have been putting in by giving your core a solid workout. Week 6 also brings an opportunity for you to assess how the pelvic floor tolerates an introduction of impact.
- Week 7
Talk about a big week for single leg and double leg squats! Week 7 is going to see the addition of more weight into exercises. Get ready to pick up your dumbbells and kettlebells!
- Week 8
Week 8 brings together pelvic floor specific lunges, kettlebell swings, jumps squats, and loads of single leg stability exercises.
Fit check
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