These rules are essential for your specific situation and take priority over the general recommendations in the plan below.
If you are not sure how to adapt the exercises to your restrictions, book an intro session or message me on Telegram.
The full plan for the "Early postpartum" phase is already below on this page. Save it as a PDF, or message Anastasia if you would like to discuss your situation.
The early postpartum period is the first three months after birth. This is not a time for "workouts" in the usual sense. It is a time to recover the foundation: the pelvic floor, the deep abdominal muscles, the work of the diaphragm and the body’s connection with breathing. After a vaginal birth, full load is possible no earlier than week 6–8, after a C-section – no earlier than week 10–12, and only after a doctor’s exam. Before that point we work gently: breathing lying down, Kegels, stretching the neck and shoulders, minimal spine mobility. This is not "not enough" – it is exactly as much as is needed to start recovery the right way. Any strength work, ab work, jumping in the first 6–8 weeks after birth is a risk of organ prolapse, diastasis recti, incontinence, scar separation after a C-section. The goal of this phase is not to "get back in shape" but to let the body recover at a safe pace and build a base from which, in 3 months, you can train normally. If worrying signs appear (painful discharge, scar separation, pelvic pain), see a doctor right away – no workouts until the problem is resolved.
Reconnect with the body and start recovery
The full set of exercises for this phase. Each one comes with an illustration, sets, and steps. Do them under a trainer’s supervision or after agreeing it with your doctor.
Trains the connection between the diaphragm and the pelvic floor. This skill lowers intra-abdominal pressure – the foundation of safety for any load during pregnancy and after.
Being able to engage the pelvic floor quickly helps with coughing and sneezing. But the main thing is not to overtrain it: strength without elasticity is useless. Alternate with the reverse Kegel.
Being able to relax the pelvic floor is more critical than being able to squeeze it hard. This lowers the risk of tearing in birth and helps you recover more easily after.
Strengthens the glutes and unloads the lower back. Do it on the exhale, without breath-holding.
Builds the skill of a neutral spine and teaches you to move the back without engaging the lower back. Safe before and during pregnancy.
Good hip mobility makes birth easier – it is worth building up in advance.
Releases the tightness from the forced posture during feeding.
A resting pose. Good at the end of any workout.
The start of the return to upright load. With dizziness – stop.
Prevents thrombosis and swelling in the legs in the postpartum period.
A rough plan you can adjust to how you feel.
It depends on the type of birth:
A must before startingA doctor’s exam: to confirm there is no scar separation, endometritis or other complications.
After birth the rectus abdominis muscles are stretched – most women have a functional diastasis recti.
Crunches and the classic ab work in this state make the separation worse instead of restoring the abdominal wall.
The right sequence:
You can and you should, but on a dedicated program.
The first task with diastasis recti is to learn to activate the transverse abdominis through breathing.
Off-limits:
After 3 months and an assessment, gentle strength exercises are added.
Yes. Moderate load does not affect lactation.
Tips:
The myth of "bitter milk from lactic acid" is not confirmed by current research. Intense load can briefly change the taste of milk, but most babies do not react.
The plan above is a general program for the "Early postpartum" phase. Working one-on-one with a trainer takes into account your specific features, your schedule and your goals. An intro session – from 1,600 ₽.
Other phases: Before pregnancy · First trimester · Second trimester · Third trimester · Early postpartum · Recovery · After the first year