Your week-by-week roadmap to healing safely after birth

The first 8 weeks after birth are not the time to "bounce back" — they are the time to heal, reconnect and rebuild from the inside out. This illustrated guide takes you through four gentle phases of postpartum movement, starting from the very first days after birth.

Each phase includes 3–4 safe, evidence-based exercises with step-by-step instructions and illustrations — progressing at a pace your body can handle. Fully C-section safe.

✦ Week 0–2 · Rest & Reconnect 

✦ Week 2–4 · Gentle Activation

✦ Week 4–6 · Rebuilding 

✦ Week 6–8 · Foundation — low-impact strength and stability with doctor clearance