Postpartum Rebuild

Reconnect core and pelvic stability with controlled movements and easy mobility.

1. Mindful Breathing Meditation

   2 sets

   0 reps

   45s rest

2. Cat Cow Stretch

   2 sets

   0 reps

   30s rest

3. Pelvic Tilt Into Bridge

   2 sets

   10 reps

   60s rest

4. Glute Bridge Two Legs on Floor

   2 sets

   10 reps

   60s rest

5. Bird Dog

   2 sets

   10 reps

   60s rest

6. Side Lying Clam

   2 sets

   12 reps

   60s rest

7. Lateral Side Plank (bent leg)

   2 sets

   0 reps

   45s rest

8. Open Book Stretch

   1 sets

   0 reps

   30s rest

9. Seated Groin Stretch

   1 sets

   0 reps

   30s rest

Build hip strength and balance with joint-friendly patterns, then downshift into mobility.

1. Standing Pelvic Tilt

   2 sets

   12 reps

   45s rest

2. Bodyweight Wall Squat

   3 sets

   8 reps

   75s rest

3. Bodyweight Rear Lunge

   2 sets

   8 reps

   75s rest

4. Standing Hip Abduction

   2 sets

   12 reps

   60s rest

5. Bent Leg Kickback (kneeling)

   2 sets

   10 reps

   60s rest

6. Dead Bug

   2 sets

   10 reps

   60s rest

7. Side Lying Leg Raise

   2 sets

   12 reps

   60s rest

8. Kneeling Hip Flexor Stretch

   1 sets

   0 reps

   30s rest

9. Chest and Front of Shoulder Stretch

   1 sets

   0 reps

   30s rest

Posture resets with gentle strength for glutes and core; finish with relaxing stretches.

1. Lotus Pose Breathing

   2 sets

   0 reps

   45s rest

2. Sit Squat

   3 sets

   10 reps

   75s rest

3. Low Glute Bridge on floor

   2 sets

   12 reps

   60s rest

4. Bird Dog

   2 sets

   12 reps

   60s rest

5. Scapular Slide Back to Wall

   2 sets

   10 reps

   60s rest

6. Isometric Chest Squeeze

   2 sets

   12 reps

   45s rest

7. Thread the Needle Pose

   1 sets

   0 reps

   30s rest

8. Butterfly Yoga Pose

   1 sets

   0 reps

   30s rest

9. Standing Pelvic Tilt

   2 sets

   10 reps

   45s rest