Post Partum Full Body - Core 

This beginner-friendly postpartum workout program is designed to help rebuild foundational strength, restore core stability, and support the body’s recovery after pregnancy. With a focus on major muscle groups and deep core engagement, each full-body session promotes balanced strength, improved posture, and gradual progression — all while respecting the demands of healing and motherhood. By training just three times a week, this program offers an accessible, sustainable approach to regaining confidence, energy, and physical resilience from the inside out.

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Week 1

Week 2

Week 3

Week 4

Diaphragmatic Breathing

Cat Cow Stretch

Pelvic Tilts

Glute Bridge (Bodyweight)

Wall Angels

Standing Shoulder Rolls 10 Each Way

Glute Bridge With March

Wall Sit

Bird Dog

Push Up (Incline)

Squat (Bodyweight)

Heel Side (On Back)

Dead Bug

Chair Step-Ups

Bent Over Band Rows

Standing Band Chest Press

Standing Lateral Leg Raises

Kegels Standing

Side-Lying Clamshells

Wall Sit + Heel Lift Pulse

Resistance Band Deadlifts

Wall Push-Up To Shoulder Tap

Mini Lunge (Assisted With Wall/Chair)

Leg Lift Taps (On Back)

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