Скачать или смотреть Postpartum Core & Strength Workout | Safely Return to Exercise (Weeks 6–12+)

If you’re newly postpartum and looking for a safe, guided return to exercise, this workout is for you 🤍

Designed by a Pelvic Health Physical Therapist, this session focuses on rebuilding core strength, supporting the pelvic floor, and gradually returning to functional, full-body movement — without rushing or overloading your body.

This routine emphasizes:
✔️ Breath + core coordination
✔️ Pelvic floor support
✔️ Controlled strength progressions
✔️ Confidence with everyday movements like squats, lunges, and pushing

Perfect for early postpartum (around 6–12+ weeks) once cleared by your provider.

🩷 Workout Flow

Warm-Up
• Standing rib breathing (4–5 breaths)
• Standing or wall-supported pelvic tilts (6–8 reps)

Core & Stability
• Bent-knee march in hooklying (6–8/side)
• Supine tabletop hold with toe taps (6–8 total)
• Hooklying TA activation with alternating arm reach (6–8/side)

Strength
• Modified side plank (knees down) – 15 sec x 2/side
• Bridge progression (2-count up / 3-count down) – 8–10 reps
• Goblet squat (bodyweight or light weight) – 8–10 reps
• Step-back lunges (short range) – 6/side
• Incline push-ups (couch or counter) – 8–10 reps
• Standing rows (light dumbbells) – 10–12 reps

Cool Down
• Deep breathing
• Pelvic rest with legs elevated on a chair

⚠️ Important Notes

• Move slowly and with control
• Exhale with effort — no breath holding
• Stop if you feel pain, pressure, heaviness, leaking, or doming
• This is not a “push through” workout — healing comes first

If you’re dealing with:
✨ Diastasis recti
✨ C-section recovery
✨ Pelvic pain or pressure
✨ Leaking or core weakness

—you don’t have to figure it out alone.

📍 In-home pelvic health physical therapy (Orlando/Lake Nona)
🔗 Learn more: www.connectpelvictherapy.com

👉 Subscribe for weekly postpartum & pelvic health-safe workouts
👉 Comment if you want progressions, regressions, or topic requests

You’re rebuilding from the inside out — and you’re doing great 💗


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