A progressive guide through postpartum.

Rebuild your core from the inside out with this 3-phase progressive postpartum journey!

This 3-Phase Postpartum Recovery & Fitness Program will progressively walk you through the first few months of your postpartum journey. I designed this program to make sure you're taking all the right steps to help heal and strengthen the areas most affected by pregnancy before slowly building back strength and endurance in the rest of your body. 


This program is broken down into three separate phases:


Phase 1: Phase One includes gentle, restorative movements that will allow you to reconnect with the muscles most affected by pregnancy and childbirth: your core and pelvic floor.


Phase 2: Phase Two should only be performed by women who have been cleared for exercise by their OBGYN or Doctor, and who have less than a two-finger-width Diastasis. This phase will slowly reintroduce your to exercise after childbirth, with a focus on core strengthening and stability training.


Phase 3: Phase Three bridges the gap between "postpartum fitness" and "regular fitness." The time and frequency within each workout will slowly increase helping you to gradually build endurance and strength.


  • You don’t know how to reintroduce your body back to exercise post-baby safely and effectively?

  • Your energy levels are low, you feel weak and overwhelmed with the thought of exercising?

  • You’re unhappy with your postpartum belly and are ready to retrain your core from the inside out?

Postpartum Workout Trainer
Decorative Dots
Postpartum Recovery And Fitness Program Guide


Strengthen your core and safely reintroduce your body to exercise with this progressive, 3-phase postpartum workout program. 

This Program Includes:

  • Real-time core foundation exercises to aid in recovery during the early days postpartum (Phase 1)

  • 3-4 progressive workouts per week for four weeks (Phase 2)

  • 4-5 progressive workouts per week for four weeks (Phase 3)

  • Video demonstrations for every exercise movement

  • Education about your core & pelvic floor postpartum (diastasis recti, pelvic floor dysfunctions, etc.)

  • Postural assessment

  • Suggested weekly schedule



My Post Natal program is built into three distinct phases to ensure you safely and effectively build up your strength over time:


Phase 1:  Core & Pelvic Floor Recovery

Phase 2:  Cleared for Exercise

Phase 3:  Rebuilding Strength and Endurance


  • Yoga Mat 

  • A Stability (Swiss) Ball 

  • A set of Resistance Bands

  • At least 2 sets of Dumbbells (the more variety, the better!)



All prenatal clients MUST be cleared for exercise by a Doctor before beginning any exercise. All postnatal clients MUST be cleared for exercise by a doctor in order to start Phase 2 of the postnatal workout program.

Please feel free to contact me if you have any questions, concerns, or if you just want to say hello! I typically respond with 24-48 business hours and I would love to hear from you.