Week by week

Focus: Reconnecting to your body after birth

• Pelvic floor basics: how to lift, hold and release

• Deep core activation using breath

• Rib-to-pelvis awareness

• Intro to safe movement principles post-birth

• Gentle glute and posture activation

Goal: Rebuild your foundation and create body awareness before we progress.

Focus: Building support muscles and movement confidence

• Glute strengthening

• Mid-back mobility to ease feeding and carrying postures

• Breathing with movement

• Gentle core progressions

Goal: Support daily mum life with better posture, strength and alignment.

Focus: Layering strength while protecting your recovery

• Upright core and glute control (functional movements)

• Safe progressions for abdominal separation

• Pelvic stability: single-leg work, balance & control

Goal: Improve whole-body control and prepare for dynamic movement.

Focus: Whole-body support & endurance

• Integrated pelvic floor with light weights

• Shoulder and upper back strength

• Endurance-focused glute and core work

• Intro to banded resistance for core and hip work

Goal: Build longer-lasting strength for lifting, walking, and baby-carrying.

Focus: Bringing it together

• Full-body integration

• Challenging core control progressions

• Balance and stability drills

• Education: when and how to return to higher-impact exercise

Goal: Challenge yourself safely and build movement confidence.

Focus: Transitioning to ongoing exercise

• Review and repeat key core strength patterns

• Progress core, glute and pelvic floor endurance

• Support for next steps: returning to classes, running, gym, etc.

Goal: Leave feeling strong, supported, and ready for what’s next.