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Strengthen & Stabilize: Postnatal Progression Plan

This planner is designed to guide you through the safe, structured rebuilding of core strength, pelvic stability, and functional mobility after childbirth. Rooted in evidence-based postnatal fitness practices, it supports your body’s recovery through progressive exercise while respecting the unique demands of the postpartum phase.

Whether you’re returning to movement for the first time or reintroducing strength work with intention, this plan prioritizes breath, control, and gradual load — helping you move with strength and confidence.

What This Planner Includes:

Breathing and core re-connection techniques grounded in pelvic floor rehabilitation

Safe progressions for strength, mobility, and posture recovery

Targeted workouts to rebuild core control, glute strength, and upper body endurance

Integrated stability and anti-rotation work to support everyday movement

Calm-down breathing and restorative flows to promote recovery

Structured across beginning, intermediate, and advanced levels — each building from the last

Postnatal Fitness Planner – Beginner Level

Postnatal Fitness Planner – Beginner Level

Workout 1: Breath & Core Reconnection

  • Diaphragmatic Breathing – 3 x 60 sec
  • 90/90 Pelvic Tilt on Wall – 3 x 10 reps
  • Seated Cat-Cow – 3 x 8
  • Side-Lying Kegels – 3 x 10
  • Seated Shoulder Rolls – 3 x 10
  • Supine Figure-4 Stretch – 2 x 30 sec per side

Workout 2: Pelvic Floor & Deep Core Activation

  • 90/90 Breath + Arm Reach – 3 x 6
  • Heel Slides – 3 x 8
  • Seated Marching with Breath – 3 x 10 per leg
  • Modified Side Plank (Knees) – 3 x 10 sec per side
  • Glute Bridge (Neutral Spine) – 3 x 10
  • Seated Butterfly Stretch – 2 x 30 sec

Workout 3: Gentle Lower Body Strength

  • Sit-to-Stand – 3 x 8
  • Standing March + Exhale – 3 x 20 steps
  • Wall-Supported Squat Hold – 3 x 15 sec
  • Side-Lying Leg Lifts – 3 x 10 per side
  • Standing Calf Raise – 3 x 15
  • Standing Quad Stretch – 2 x 20 sec per leg

Workout 4: Postural Mobility & Circulation

  • Wall Slides – 3 x 10
  • Standing Thoracic Twist – 3 x 6 per side
  • Supine Arm Drops – 3 x 8
  • Wrist Rolls + Finger Spread – 2 x 10 each
  • Supported Forward Fold – 2 x 30 sec
  • Box Breathing – 3 x 1 min

Workout 5: Core Engagement in Motion

  • Dead Bug (Bent Knees) – 3 x 6 per side
  • Bird Dog Arm Only Reach – 3 x 6 per side
  • Seated Ball Squeeze – 3 x 10
  • Glute Bridge Hold with Breath – 3 x 20 sec
  • Supine Kegel + March – 3 x 10
  • Supine Twist Stretch – 2 x 30 sec per side

Workout 6: Light Full-Body Flow

  • Step Touch + Arm Reach – 3 x 30 sec
  • Seated Row (Band or Towel) – 3 x 12
  • Chair Squat with Reach – 3 x 8
  • Seated Windmill + Breath – 2 x 8 per side
  • Wall-Assisted Cat-Cow – 2 x 8
  • Legs Elevated + Box Breathing – 2 x 60 sec
Postnatal Fitness Planner – Intermediate Level

Postnatal Fitness Planner – Intermediate Level

Workout 7: Foundational Strength Circuit

  • Sit-to-Stand + Arm Reach – 3 x 8
  • Incline Push-Up (Wall or Bench) – 3 x 8
  • Glute Bridge March – 3 x 6 per leg
  • Bird Dog + Reach – 3 x 6 per side
  • Side-Lying Leg Circles – 3 x 10 per side
  • Standing Hamstring Stretch – 2 x 30 sec per leg

Workout 8: Core & Pelvic Floor Coordination

  • Supine Heel Drop + Kegel – 3 x 6 per side
  • Modified Side Plank with Reach – 3 x 10 sec per side
  • Dead Bug (Opposite Arm + Leg Reach) – 3 x 6 per side
  • Wall Breathing + Overhead Arm Sweep – 3 x 6
  • Supine Butterfly Breathing – 2 x 60 sec
  • Seated Rotation Stretch – 2 x 30 sec per side

Workout 9: Upper Body Strength & Posture

  • Bent-Over Row (DB or Band) – 3 x 10
  • Shoulder Press (Seated, Light DB) – 3 x 8
  • Seated Band Row + Pause – 3 x 10
  • Wall Slide + Core Engagement – 3 x 8
  • Wrist Curl + Extension – 2 x 12 each way
  • Wall Chest Opener Stretch – 2 x 30 sec

Workout 10: Hip & Glute Rebuild

  • Reverse Lunge to Step (Supported) – 3 x 6 per leg
  • Fire Hydrant (Controlled) – 3 x 10 per side
  • Lateral Band Walk – 3 x 8 per direction
  • Seated Adductor Pulse – 3 x 10
  • Bridge Hold + Arm Reach – 3 x 20 sec
  • Supine Windshield Wiper Stretch – 2 x 30 sec per side

Workout 11: Balance, Stability & Breath

  • March with Core Activation – 3 x 20 steps
  • Step-Up to Balance Hold – 3 x 6 per side
  • Standing Pallof Press (Band) – 3 x 10 per side
  • Bird Dog Flow (Reach + Pause) – 3 x 6 per side
  • Seated Side Stretch + Diaphragm Breath – 2 x 30 sec
  • Guided Visual Breathing – 3 min

Workout 12: Total Body Flow & Recovery

  • Step Touch with Band Pull – 3 x 30 sec
  • Chair Squat with Hold + Exhale – 3 x 8
  • Shoulder Sweep + Thoracic Twist – 3 x 6
  • Seated Row + Arm Pulse – 3 x 12
  • Supported Forward Fold with Arm Drop – 2 x 30 sec
  • Legs-Up Wall or Chair + Calm Breathing – 3–5 min
Postnatal Fitness Planner – Advanced Level

Postnatal Fitness Planner – Advanced Level

Workout 13: Strength + Core Integration

  • Goblet Squat (Light DB) – 3 x 8
  • Incline Push-Up to Knee Tap – 3 x 8
  • Dead Bug Reach with Band Pull – 3 x 6 per side
  • Glute Bridge + March Pause – 3 x 6 per leg
  • Bird Dog + Hold – 3 x 6 per side
  • Supine Twist Stretch – 2 x 30 sec per side

Workout 14: Core Control & Anti-Rotation

  • Standing Pallof Press – 3 x 10 per side
  • Modified Side Plank with Reach – 3 x 15 sec per side
  • Supine Heel Drop + Overhead Reach – 3 x 8
  • Bear Crawl Hold – 3 x 15 sec
  • Wall Breathing + Arm Reach – 3 x 6
  • Forward Fold + Arm Sweep – 2 x 30 sec

Workout 15: Upper Body Strength & Endurance

  • Bent-Over Row (Moderate DBs) – 3 x 10
  • Overhead Press (Seated DBs) – 3 x 8
  • Band Face Pull – 3 x 12
  • Renegade Row Hold – 3 x 6 per side
  • Shoulder Sweep + Rotation – 3 x 8
  • Chest Opener Stretch on Wall – 2 x 30 sec

Workout 16: Lower Body Strength & Control

  • Split Squat (Supported) – 3 x 6 per leg
  • Step-Up + Overhead Press – 3 x 6 per leg
  • Lateral Band Walk – 3 x 10 per direction
  • Fire Hydrant with Pulse – 3 x 10
  • Bridge Hold with March – 3 x 20 sec
  • Seated Hamstring + Calf Stretch – 2 x 30 sec per leg

Workout 17: Functional Core & Mobility Flow

  • Bird Dog Reach + Elbow Tap – 3 x 6 per side
  • March to Pause + Overhead Reach – 3 x 20 steps
  • Wall Slide + Arm Sweep – 3 x 10
  • Side Plank with Reach (Knee Down) – 3 x 15 sec
  • Seated Windmill + Diaphragmatic Breath – 2 x 8 per side
  • Legs-Up Rest + Box Breathing – 2 x 60 sec

Workout 18: Power, Recovery & Coordination

  • Squat to Press – 3 x 8
  • Push-Up to Downward Dog – 3 x 6
  • Band Row to Hold – 3 x 12
  • Front Plank (Knees or Toes) – 3 x 20 sec
  • Supine Arm Drops with Breath – 3 x 8
  • Guided Breathing or Relaxation – 5 min