Anastasia Nikolskaya Perinatal fitness trainer
RU Book
Program

The recovery program

Get strength and stability of the body back after birth

The period from month 3 to 12 after birth is already active recovery. The pelvic floor and the deep abdominal muscles begin to work properly (if the first 3 months went well), and you can add strength load, cardio, gradually returning to your usual workout formats. But not all at once and not at full intensity. At this stage the body still remembers pregnancy: the joints keep stabilizing, the pelvic floor builds strength, the diastasis recti (if there was one) recovers. To rush is to slide back into the "need to see a doctor again" period. So the program is built step by step: from month 3, gentle strength work is added; from month 5–6, moderate-intensity cardio; from month 8–9 you can return to the workout format you love. An assessment matters: if there is pelvic pain, uncontrolled urination with a cough or jumping, a feeling of "prolapse" in the lower belly – this is not normal, this is a signal to work with a specialist (the pelvic floor and diastasis recti are different protocols). The program below is the basic one for recovery without serious complications. With grade 2–3 diastasis recti, individual work is needed.

3–12 months after birth 3 times a week · 35–45 minutes 3–12 months after birth
What matters most for you now

Get strength and stability of the body back after birth

Core principles

What we do
  • Diaphragmatic breathing as a warm-up before every session
  • Kegels and functional exercises with breathing – the base
  • Glute bridge, side plank, bird-dog – progress gradually
  • Resistance-band row or light dumbbells – to strengthen the upper back and shoulders
  • Wall squats – as you feel, without pain
  • Walking 30 minutes a day – daily
  • Once the diastasis closes – bring in functional exercises
What we avoid
  • Classic ab work and crunches – until the diastasis is checked
  • Jumping and running – until a dedicated return program
  • A plank with rotation – while the core is unstable
  • Heavy weights without a steady breathing pattern
  • Exercises through pain in the scar, the perineum, or with leaking

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

Cat-cow

2 × 10
  1. On all fours, palms under the shoulders, knees under the hip joints. The back is neutral
  2. Exhale – round the back, the head gently drops down, the pelvis tucks under
  3. Inhale – make a slight arch in the thoracic spine, the head rises forward and up
Important

Builds the skill of a neutral spine and teaches you to move the back without engaging the lower back. Safe before and 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

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.

№ 09

Thread the needle

2 × 8 per side
  1. On all fours, palms under the shoulders
  2. Slide one arm under the body, the palm gliding along the mat
  3. Return, repeat with the other arm
Important

Thoracic spine mobility. The pelvis stays in place.

№ 10

Hip opener

2 × 1 min
  1. Sit on the floor cross-legged, hands on the knees. Feel that you are sitting on the two sitting bones at the bottom of the pelvis – to do this, roll the pelvis slightly forward
  2. Tilt the torso slightly forward, keeping the lower back straight
  3. Breathe calmly, with each exhale gently relaxing the inner thighs
Important

Good hip mobility makes birth easier – it is worth building up in advance.

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
Core and pelvis
40 min
  • Warm-up – breathing + cat-cow · 7 min
  • Glute bridge · Side plank · Bird-dog
  • Hip opener
See Glute bridge Side plank Bird-dog Hip opener
WED
Upper body
35 min
  • Resistance-band row to the waist
  • Thread the needle · Cat-cow
  • Breathing · 5 min
See Resistance-band row to the waist Thread the needle Cat-cow
FRI
Functional
40 min
  • Wall squats · 3 sets
  • Kegels · 10 min
  • Walking · 15 min
See Wall squats Kegels Diaphragmatic breathing
DAILY
Breathing and walking
15 min
  • Diaphragmatic breathing · 5 min
  • Kegels
  • Walking at a comfortable pace
See Diaphragmatic breathing Kegels

Frequently asked questions

I do not see progress – the belly is still there. What do I do?

The belly after birth does not go away from ab work.

It goes away when:

  • The transverse abdominis has learned to activate properly
  • The fascia and skin have tightened – natural recovery goes on for up to 12 months
  • Overall muscle mass has recovered

Ab exercises help with this only weakly. What works is the sequence:

Diastasis recti → transverse abdominis → overall strength → shape.

Can I run 6 months after birth?

If you ran regularly before pregnancy – yes, but gradually. We start with walk/run intervals, listening to the pelvic floor.

Signs that the pelvic floor is not ready yet:

  • A feeling of heaviness down low
  • Urine leaking
  • Pain while running

If there are any – we go back to strengthening.

If you are starting to run from scratchIn this period – not the best idea. The base first, then running.

How do I know the diastasis recti has recovered?

The test: lying on your back with bent legs, head lifted, feel along the linea alba of the belly between the navel and the sternum.

Reading the result:

  • Less than 1 finger in depth – normal
  • 1–2 fingers – a functional diastasis recti, we work on it

More than 2 fingersAn individual program with a specialist is needed.

How many times a week should I train in this period?

3 times a week is the optimum.

You can do 4 if you have the energy and time, but not at the expense of sleep: recovery and sleep deprivation do not go together.

Short 30–40 minute sessions are more effective than long "hours at the gym". Consistency matters more than duration.

Related articles

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

  1. 01 Diastasis recti after childbirth: which exercises help, which make it worse Diastasis recti after childbirth – how to self-test, which exercises are safe and which are risky. A step-by-step guide to recovery.
  2. 02 When you can train the abs after childbirth and how to start safely When to start training the abs after childbirth, why not right away, and how to strengthen the belly safely – a step-by-step recovery plan.
  3. 03 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.
  4. 04 Postpartum recovery: answering readers' questions as an expert Invited expert in a postpartum recovery AMA. A detailed answer on a lower back that was already weak before pregnancy, plus the daily habits that overload it.

Save the plan as a PDF or book an intro session

The plan above is a general program for the "Recovery" 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.