Anastasia Nikolskaya Perinatal fitness trainer
RU Book
Program

The after the first year program

Maintain physical fitness and functional strength

A year after birth is not an automatic "everything has recovered, anything goes". The pelvic floor and the deep abdominal muscles can stay weakened even a year on, especially after a C-section, a severe diastasis recti or several births in a row. Returning to full workouts without a check is a risk of locking in a dysfunction that you will then have to unwind for years. So the first step at this stage is an assessment of your state: diastasis recti, pelvic floor, posture, basic core strength. And only on the basis of this assessment is the program built. If everything is in order – you can return to the workouts you loved before pregnancy: running, strength work, yoga, CrossFit. With small adjustments for your individual features. If restrictions remain – we work with them for 2–3 months, then return. This phase is no longer "recovery" but full-fledged training, where the goal is shape, strength, cardio endurance. The program below is for those whose diastasis recti is less than 2 fingers, whose pelvic floor works, who have no pain and no uncontrolled symptoms. If something is off – an individual assessment first.

12+ months after birth 3 times a week · 45–50 minutes full fitness
What matters most for you now

Maintain physical fitness and functional strength

Core principles

What we do
  • A full strength program 3 times a week
  • Kegels – short, daily: to maintain the result
  • Moderate-intensity cardio: walking, swimming, a stationary bike
  • The plank and its variations – if the core is recovered and there is no diastasis recti
  • Weighted squats – with good technique and clearance
  • A gradual return to impact load if you want it
  • Diaphragmatic breathing in the warm-up – forever
What we avoid
  • High-intensity load without a warm-up and readiness
  • Ignoring symptoms: leaking with jumping is not normal
  • Breath-holding under load with unresolved pelvic-floor problems
  • Dropping Kegels "because it is already fine" – prevention matters

Exercises

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.

№ 01

Diaphragmatic breathing

daily · 5 min
  1. Lying on your side, legs slightly bent, one hand on the ribs, the other on the belly
  2. Breathe in through the nose – the belly and ribs expand, the chest stays still
  3. A long exhale – the pelvic floor gently draws up (lightly, without effort)
Important

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.

№ 02

Kegels

3 × 10 daily
  1. Lying down or seated, breathing freely, the glutes and abs relaxed
  2. Slow: squeeze the pelvic floor muscles for 8–10 seconds, then fully relax
  3. Fast: 10 short 1-second contractions
Important

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.

№ 03

Glute bridge

3 × 15
  1. Lying on your back, knees bent, feet hip-width apart. Press the lower back to the floor – tuck the pelvis
  2. Exhale – lift the pelvis up, hold for 2 seconds
  3. Inhale – lower the pelvis vertebra by vertebra. At the bottom – relax the lower back, return the pelvis to neutral
Important

Strengthens the glutes and unloads the lower back. Do it on the exhale, without breath-holding.

№ 04

Side plank

3 × 40 sec
  1. Lying on your side, propped on the forearm, the elbow under the shoulder. The bottom leg can be bent slightly for stability
  2. Lift the pelvis in line with the body
  3. Breathe freely, with no holding. Hold the position, then gently lower the pelvis
Important

Teaches stability of the shoulder girdle and the pelvis without axial load on the spine. Safe before and during pregnancy.

№ 05

Wall squats

3 × 15
  1. Stand with your back to the wall, press the lower back in, feet hip-width apart
  2. Slowly lower down to a 90° angle at the knee, the back sliding along the wall. The knees do not go past the toes
  3. On the exhale, rise up, the glutes leading the movement
Important

The basic skill of squatting with a straight back and on the exhale – this way intra-abdominal pressure does not harm the pelvic floor. This pattern will save your back during pregnancy.

№ 06

Resistance-band row to the waist

3 × 15
  1. Seated, the band anchored at chest level, arms extended forward
  2. Exhale – pull the band to the waist (the lower belly), driving the elbows straight back. Squeeze the shoulder blades, lower the shoulders
  3. Inhale – return to the starting position under control, stretching the back muscles
Important

A healthy, strong back now = less lower-back pain during pregnancy. We work on the exhale, with no jerking.

№ 07

Bird-dog

3 × 12 per side
  1. Get on all fours, palms under the shoulders, knees under the hip joints. The back is neutral
  2. Exhale – extend the opposite arm and leg, the back neither sagging nor rounding
  3. Inhale – return to the starting position, switch sides
Important

Teaches core stability without pressure on the spine. Trains the deep abdominal muscles and the pelvic floor to work together. Safe before and during pregnancy.

№ 08

Thread the needle

2 × 10 per side
  1. On all fours, palms under the shoulders
  2. Slide one arm under the body, the thoracic spine rotating
  3. The pelvis in place, return, switch arms
Important

Thoracic spine mobility is critical with sedentary work caring for a child.

№ 09

Knee push-ups

3 × 10–12
  1. Get on all fours, palms under the shoulders, knees on the floor. The back straight from the knees to the crown of the head
  2. Exhale – bend the elbows, lower the chest toward the floor. The elbows track along the body
  3. Inhale – push off the floor and return to the starting position
Important

Strengthens the chest muscles and triceps – it will help you hold your posture as the belly grows and carry your baby in your arms. Keep the back straight, do not sag in the lower back.

№ 10

Standing march

3 × 30 sec
  1. Standing tall, hands on the waist or free
  2. Lift the knees one at a time at a comfortable tempo
  3. Even breathing, the back straight
Important

A warm-up element and cardio without impact load.

№ 11

Calf raises

3 × 20
  1. Standing with no support or with light support
  2. Rise onto the toes, hold for 2 sec
  3. Lower smoothly
Important

Strengthening the calves and preventing vein problems in the long run.

A week of training

A rough plan you can adjust to how you feel.

4 training days
0 rest days
~35 мин average length
FOCUS strength + cardio + mobility
MON
Lower body + core
45 min
  • Warm-up – breathing + march · 7 min
  • Squats · Glute bridge · Bird-dog
  • Side plank · Stretching
See Wall squats Glute bridge Bird-dog Side plank
WED
Upper body
45 min
  • Resistance-band row · Knee push-ups
  • Thread the needle · 10 min
  • Kegels + breathing
See Resistance-band row to the waist Knee push-ups Thread the needle Kegels Diaphragmatic breathing
FRI
Functional
50 min
  • Calf raises · Standing march
  • Bird-dog · Side plank
  • Walking 20–30 min
See Calf raises Standing march Bird-dog Side plank
DAILY
Breathing and Kegels
5 min
  • Diaphragmatic breathing · 3 min
  • Kegels · 2 min
See Diaphragmatic breathing Kegels

Frequently asked questions

A year after birth, can I go to the gym?

Yes, if the basic assessment of the core and pelvic floor went normally.

At the first session the trainer should:

  • Check your squat and deadlift technique (or their equivalents)
  • Look at the diastasis recti

Then – a regular program with adjustments:

  • We do not go into deep squats abruptly
  • We start the deadlift with light weights and the right setup
  • All of it with breathing control
Running – can I do it fully, with speed work?

Yes, a year on most women without complications can return to full running.

The rule: we go by the pelvic floor.

  • No symptoms (leaking, heaviness) – we work as usual
  • Symptoms appear with speed work – we go back to strengthening and add interval running

A marathon and beyondUltra-long distances – with caution and individual preparation.

I still have a 1.5-finger diastasis recti. Can I plank?

A classic plank with a 1.5-finger diastasis recti – you can, but with control.

A stop signalIf the belly "domes" forward during the plank – the technique is off or the load is too high.

The right sequence:

  • We start with a plank on the knees
  • We watch the transverse abdominis
  • The ideal option – a month of work on the diastasis recti first, then the plank gradually
When can I return to yoga in full?

Yoga a year on is possible with no restrictions, if there was a physiological birth without complications.

The one thing: the first sessions – with a trainer who can see your technique.

Added after an assessment of your state:

  • Backbends (the bridge, the wheel)
  • Inversions
  • Deep twists

In group classes it is harder to keep track of mistakes.

Related articles

Detailed breakdowns and the medical context for the exercises of this phase.

  1. 01 Exercise while breastfeeding: is it safe and how to train Can you exercise while breastfeeding – yes, training is safe and does not harm lactation. We unpack 5 myths about lactic acid and 'bitter milk', when to return to load after childbirth, and which formats suit a nursing mother.
  2. 02 Postpartum recovery in Samara: where to start and who to see Postpartum recovery in Samara – when to start, what a trainer does and what a doctor does. An individual approach and realistic recommendations.
  3. 03 Postpartum recovery in Samara: how to start gently How to return to physical activity after childbirth without pressure or overload – a gentle and safe approach.
  4. 04 Kegel exercises after birth: when to start and how to do them Kegel exercises after childbirth: when you can start after each type of birth, step-by-step technique, a 12-week schedule, reverse Kegels and common mistakes.

Save the plan as a PDF or book an intro session

The plan above is a general program for the "After the first year" 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 ₽.

PDF Download the plan in one file ↓ Formats & pricing
Message or call Anastasia:
Call Telegram WhatsApp

Other phases: Before pregnancy · First trimester · Second trimester · Third trimester · Early postpartum · Recovery · After the first year

Information on this site is for educational purposes and does not replace a medical consultation. If you have medical indications, consult your doctor. All training recommendations are applied individually, after assessment.