4 Week Postpartum Rebuild Guide

This four week program is designed to gently reconnect your body after birth and provide the foundation you need before moving into traditional strength training with weights. Inside, you’ll find an introduction, a clear weekly schedule, detailed workouts, an optional calendar, progression tips, and supportive nutritional information.

The workouts focus on core connection and healing, making them especially beneficial for anyone with diastasis recti. Each movement is carefully chosen to promote stability, mobility, and strength in a safe and effective way. From breath work and pelvic tilts to glute bridges and gentle upper body movements, these sessions help you rebuild from the inside out.

This guide is not about pushing your limits it’s about reconnecting with your body, building confidence and creating a strong foundation so you’re ready to progress into more advanced training when the time feels right