A curated selection of trusted resources and programs designed to help new mothers safely resume physical activity after childbirth. These plans prioritize core restoration, pelvic floor health, and gentle strength building to support recovery and long-term wellness.
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Founded by Dr. Staci Lee Kozica, this resource offers specialized pelvic floor therapy guidelines and safe exercise protocols. Their approach focuses on functional movement and addressing the physical changes associated with pregnancy and birth.
A widely recognized digital program that guides users through safe, effective workouts tailored for postpartum recovery. It emphasizes core connection and building strength without high-impact movements that could strain the pelvic floor.
Developed by experts in pre and postnatal health, this app provides daily 10-minute workouts suitable for busy mothers. It focuses on safe core activation and includes modifications for various stages of postpartum recovery.
A community-driven organization offering certified prenatal and postnatal fitness classes. Their home-based options and local meetups provide accountability and expert-led guidance for new mothers looking to rebuild strength safely.
An educational platform providing detailed articles and videos on safe postpartum exercises. It covers topics like diastasis recti management, pelvic floor training, and progressive return to activity based on current medical evidence.
Popular fitness influencer Pamela Reif offers specific workout videos designed for pregnant and new mothers. Her routines are low-impact, require minimal equipment, and focus on gentle conditioning suitable for early recovery stages.
A training program created by a certified pre and postnatal fitness specialist. It provides structured online courses that guide users through safe strength training exercises while accounting for hormonal changes and physical limitations post-birth.
Adriene Mishler offers a gentle yoga series specifically designed for postpartum bodies. These sessions focus on breathwork, gentle stretching, and reconnecting with the core in a safe, supportive, and accessible manner.
Sarah Dickey, a certified personal trainer, offers guidance on healing diastasis recti and restoring pelvic floor function. Her methods emphasize safe movement patterns and avoiding exercises that exacerbate core separation.
BBG creator Kayla Itsines offers specialized postpartum programs focusing on strength and mobility. The workouts are designed to be done at home and progressively challenge the body while prioritizing safe recovery principles.
An online program that combines Pilates and yoga principles to strengthen the pelvic floor and core. It is specifically tailored for postpartum women, offering modifications to ensure safety and effectiveness during recovery.
Medical experts at Mayo Clinic provide evidence-based articles on safe exercise timelines and types. They outline what is safe to do in the first weeks postpartum and how to gradually reintroduce more intense activities.
Certified postnatal yoga instructor Cat Meffan offers online classes focusing on gentle movement and relaxation. Her programs are designed to support physical recovery and mental well-being for new mothers in the comfort of their homes.
Dr. Kozlow provides educational content and programs focused on healing the core after pregnancy. Her approach integrates physical therapy principles to address issues like back pain and diastasis recti through safe, targeted exercises.
This platform offers a variety of short, equipment-free workouts suitable for new mothers. The routines are easy to follow and can be done while the baby sleeps, focusing on low-impact cardio and strength building.
Nike's training app includes specific programs for postpartum athletes. These workouts are designed by experts to help women safely transition back into their fitness routines, with a focus on strength and endurance rebuilding.
Megan Roup provides expert advice and workout plans for postpartum fitness. Her programs emphasize functional strength and core restoration, helping new mothers regain confidence and physical resilience after childbirth.
Nicole offers specialized Pilates content for postpartum recovery, focusing on core stability and pelvic floor health. Her videos are gentle, precise, and designed to help new mothers reconnect with their bodies safely.
Leading healthcare providers at Cleveland Clinic offer comprehensive guides on postpartum exercise. They provide clear guidelines on when to start exercising, what types are safe, and signs that indicate a need to consult a physician.
Fitness expert Marie Lejeune specializes in postpartum core rehabilitation. Her methods focus on internal strengthening and proper breathing techniques to restore abdominal wall integrity without causing further separation.
Apple's fitness service offers a dedicated postnatal program featuring guided workouts for new mothers. The sessions are led by expert trainers and include modifications to ensure safety and adaptability for different recovery stages.