Phase 1 · Weeks 1–4
Reconnect
Breath. Core awareness. Pelvic floor coordination. Controlled movement before load.
The 12-Week Postpartum Core Rebuild
Rebuild. Restore. Return to yourself.
The Postpartum Fit 12-week postpartum fitness program is a progressive plan for women rebuilding core control, pelvic floor-aware movement, and strength after birth. It moves through Reconnect, Rebuild, and Rise so you have a clear starting point and a practical path forward from home.
The Promise
Twelve weeks of progressive, postpartum-aware training.
The program moves from reconnection to strength without rushing the process. It is fitness coaching, not medical treatment, and it should begin only when exercise is appropriate for you.
Three Phases
Phase 2 · Weeks 5–8
Rebuild
Progressive strength. Functional patterns. Gradual loading with clear modifications.
Phase 3 · Weeks 9–12
Rise
Integrate strength, confidence, and movement that carries into everyday life.
Who It Is For
- 6 weeks to 24 months postpartum
- Cleared by your provider for exercise
- C-section or vaginal delivery
- Beginner to intermediate
- Wants structure but needs flexibility
Refer Out First
- Not yet cleared for exercise
- Active pelvic pain, heaviness, or bulging
- Bleeding that restarts with activity
- Wound or recovery concerns
- Any symptom your provider wants assessed first
Program FAQ
What to expect before you begin.
How much time does the 12-week postpartum fitness program require?
The program is designed around short, realistic sessions and progressive phases so training can fit around feeding, sleep, work, and other postpartum demands.
What are the three phases of the postpartum fitness program?
Reconnect focuses on breath, core awareness, pelvic floor coordination, and controlled movement. Rebuild adds progressive strength and functional patterns. Rise integrates strength into everyday movement demands.
Is the program medical treatment?
No. Postpartum Fit provides fitness coaching and education, not diagnosis, physiotherapy, or medical treatment. Clients are referred to an appropriate regulated professional when symptoms fall outside fitness scope.
Program Pricing
Start with the structure. Keep the flexibility.
Founding Member
$199
First 10 members
Standard
$349
Full 12-week program
Payment Plan
3 × $129
Spread across three payments