8-Week Postnatal Exercise Guide

Congratulations on having a baby! This is a very exciting time for you and I can’t wait to be able to help you on your postnatal journey. Everyone always talks about the 3 trimesters, but no one ever talks about what should be called the “4th trimester”. This is the time where a lot of our focus shifts away from ourselves and goes to our new little bundle of joy. Whilst you’re learning the ropes of being a mum and caring for your little one, it’s important to understand that it’s very difficult to look after someone else when you aren’t looking after yourself.


And that is why I have created an evidence-based 8-Week Postnatal Exercise Guide to help you restore your physical and mental health throughout this time. Whether you are 6 weeks postnatal or 2 years post natal, you can do this program to help guide you safely back to exercise at your own pace.

The aim of the program is to:

Reduce and heal your abdominal separation

Restore your strength and stability

Gradually strengthen your deep abdominal and gluteal muscles

Prevent injuries when returning to exercise

Manage and reduce your risk of pelvic organ prolapse

Improve your cardiovascular and endurance fitness

Be quick and effective so you can easily fit a workout in between feeds and/or naps

The workout style is a Pilates-inspired strength and conditioning circuit and will be accessible from the online eBook that you can access anywhere, anytime.

Before you begin the program, there will be various chapters on:

  • What is your pelvic floor and core and why it is important.
  • Guidelines to returning to exercise after having a baby: Vaginal vs. Caesarean Section.
  • How to contract and relax your pelvic floor and how to find your deep core muscles.
  • Rectus Diastasis (abdominal separation) management.
  • What’s normal and abnormal for bladder health.
  • What’s normal and abnormal for bowel health.
  • How to prevent and/or manage your pelvic organ prolapse.
  • Understanding your fatigue point and knowing when to rest.
  • How to self-assess your abdominal separation.

You will receive 3 workouts per week targeting your lower body, upper body and whole body. All you will need is a set of dumbbells between 1-5kg and a soft ball or pillow for the pelvic floor workouts. You will get a mobility and stretch routine to complete with every single session.

At the half-way point of the eBook, there will be instructions on how to self-assess your abdominal separation. This is also a nice time to check in on yourself and see how you’re feeling and what to do if you are experiencing any symptoms.

If you get stuck on how to perform some of the exercises, you can refer to the glossary at the back of the eBook. This is where you will find every single exercise with the appropriate cueing and options to make the exercise heavier or lighter.

The final note is when you purchase the eBook, you will have access to a private Facebook group where you can ask any questions you may have about the program. I’d like it to also become a community where all postnatal mumma’s can connect and support each other through their postnatal journey.

I look forward to watching you flourish throughout the program, Enjoy!