Early Postpartum Core Restore Weeks 0-6
Built Different Mamas
Women's Training, Custom Programming, Functional Fitness, General Fitness, Strength & Conditioning, Functional TrainingThis six-week progression is designed to help support YOU from the time you give birth to the time you feel ready or are cleared by your doctor to exercise. Over these 6 weeks you will move with intention and very slowly progress to a functional movement pattern again.
Early postpartum movement is often misunderstood as “working out.” In reality, it looks more like: Breathwork that restores diaphragm and pelvic floor coordination Gentle mobility to promote circulation and reduce stiffness Low-level activation of core and hip musculature Gradual reintroduction to upright posture and walking
The goal is not to “work out,” but to restore connection to breathing, core function, circulation, and basic movement patterns while respecting tissue healing and fatigue.Think gentle activation, not exercise.
These movements lay the foundation for a safe, confident return to not only daily activity but also future exercise and demands of motherhood or your job by prioritizing awareness, control, and consistency over intensity.
A
Supine Breathing
1 x 8
B
Pelvic Floor Awareness Lift
1 x 5
C
Ankle Pumps & Cirlces
1 x 10
D
Lying Glute Squeeze
1 x 5
E
Shoulder Rolls & Arm Reach
1 x 5
F
Restorative Positions In Bed
A
Supine Breathing
1 x 8
B
Pelvic Floor Awareness Lift
1 x 5
C
Ankle Pumps & Cirlces
1 x 10
D
Lying Glute Squeeze
1 x 5
E
Shoulder Rolls & Arm Reach
1 x 5
F
Restorative Positions In Bed
A
Supine Breathing
1 x 8
B
Pelvic Floor Awareness Lift
1 x 5
C
Ankle Pumps & Cirlces
1 x 10
D
Lying Glute Squeeze
1 x 5
E
Shoulder Rolls & Arm Reach
1 x 5
F
Restorative Positions In Bed
A
Supine Breathing
1 x 8
B
Pelvic Floor Awareness Lift
1 x 5
C
Ankle Pumps & Cirlces
1 x 10
D
Lying Glute Squeeze
1 x 5
E
Shoulder Rolls & Arm Reach
1 x 5
F
Restorative Positions In Bed
A
Supine Breathing
1 x 8
B
Pelvic Floor Awareness Lift
1 x 5
C
Ankle Pumps & Cirlces
1 x 10
D
Lying Glute Squeeze
1 x 5
E
Shoulder Rolls & Arm Reach
1 x 5
F
Restorative Positions In Bed
A
Supine Breathing
1 x 8
B
Pelvic Floor Awareness Lift
1 x 5
C
Ankle Pumps & Cirlces
1 x 10
D
Lying Glute Squeeze
1 x 5
E
Shoulder Rolls & Arm Reach
1 x 5
F
Restorative Positions In Bed
Ryan Reynolds
I am an Olympian, a firefighter, and a mom—and I created Built Different Mamas because I know what it takes to keep showing up in all three roles.
This is an opportunity to intentionally move and reconnect to your pelvic floor postpartum. At 6 weeks your Dr may clear you for exercise, but these exercises will build a foundation for movement that will be utilized as a mom or during exercise or sport.
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