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Fourth Trimester: Postpartum Return To Fitness

Designed For You Fitness

Coaches
Laura Thompson and Jessica Bouten

The 'Fourth Trimester' Postpartum Return to Fitness DIY Program is paced to accommodate the body's gradual recovery process, allowing participants to progress at their own speed while honoring their physical limitations and energy levels. Unlike conventional workouts, the focus here is on cultivating a strong connection between movement, core strength, pelvic floor health, and mindful breathing.

What to Expect and What's Included: The 'Fourth Trimester' Postpartum Return to Fitness DIY Program is a comprehensive package tailored to support women at every stage of the postpartum journey:

12-Week DIY Training Program: The program follows a do-it-yourself approach, providing participants with the flexibility to engage in workouts and activities at their own pace and according to their schedules. While structured guidance is provided, individuals have the freedom to tailor their training experience to suit their preferences, fitness levels, and personal goals.

Three Workouts per Week: Structured exercises tailored to the postpartum body's needs, gradually increasing in intensity as strength and recovery progress. The program is designed for home use with minimal equipment—things like socks, a kitchen towel, a child’s play ball, and eventually some resistance bands and light dumbbells as the program progresses.

Low-Impact Cardio Plan: Incorporating cardiovascular activities suited to postpartum fitness levels, promoting overall health and well-being.

Video Movement Tutorials: Visual guides to ensure proper form and technique, reducing the risk of injury and maximizing effectiveness.

Supplemental Learning Videos: These videos accompany the three stages of the program—Breathwork Basics, Foundational Function, and Progressive Strength—offering extra insights and guidance to support you throughout your postpartum journey.

BONUS Postpartum Guide: Included in your Week 1 Day 1 Coaches notes, you'll gain access to a comprehensive 21-page Postpartum Guide designed to support you through your recovery journey. This guide covers essential topics such as breathing techniques, mobility exercises, core activation methods, and posture correction. Additionally, it addresses common issues related to pelvic floor dysfunction, providing valuable insights and practical tips to help you navigate this crucial phase with confidence and understanding.

$129
Get Fourth Trimester: Postpartum Return To Fitness
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Train at Home, With Support
Designed for new moms, this program fits seamlessly into life at home. You’ll train just steps away from your baby using minimal equipment. No gym, no commute, no overwhelm. Plus, direct coach support through Train Heroic chat for questions and form feedback whenever you need it.
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Understand Your Postpartum Body
We don’t want you just checking off workouts, we want you to understand your body. This program includes a comprehensive postpartum guide and long-form educational videos that explain what’s happening in your recovering body, so you understand why each movement matters, and how to progress safely and intentionally throughout postpartum.
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Rebuild Your Foundation
This gentle return to fitness focuses on restoring foundational functions: breathing, pressure management, core and pelvic floor connection, and full-body support as you care for your newborn. The program can stand alone in early postpartum or complement other training later on, depending on your readiness. You’ll gain knowledge and confidence to progress in a way that honors your unique journey.
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Ease Everyday Motherhood Aches
Feeding, holding, wearing, and caring for a newborn can take a toll on a recovering body. That’s why we include mobility and gentle movement to help relieve common postpartum aches and pains, so you can move through your days with more comfort and ease.
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Support Mood & Mental Well-Being
Movement is a powerful tool for mood and stress support, yet new moms are often told to put their needs last. This program encourages you to care for yourself through focused breathing, intentional movement, and pelvic floor relaxation. Workouts can be broken into short segments throughout the day, making it easier to prioritize you without feeling overwhelmed.
Features
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Access to your coaches
Coaches who will support your unique postpartum journey and provide feedback to form videos and questions.
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Programming 3 days per week
Structured, postpartum-specific workouts that build strength gradually—designed for home with minimal equipment.
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Exercise Video Guidance
Instructional videos to guide you through every movement makes execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will get to support you, know you better, and keep you going, all through an app.
Equipment
Required
Pillow(s) // Socks // Small Towel (kitchen or hand towel) // Pilates Ball (or child's inflatable ball) // Long Resistance Bands // Resistance Loop Bands // Door Anchor // Light to Medium Weight Dumbbells (5-25lbs)
Recommended
Workout Mat
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1: Breathing & Mobility

Prep

A

Diaphragmatic Breathing

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

Prep

B

Connection Breath

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

C1

Seated Open Book

1 x 10

C2

Seated Twist Thoracic Spine Stretch

1 x 10

C3

Seated Pelvic Tilts

1 x 10

C4

Windshield Wipers Hip Mobility Drill

1 x 10

Tuesday
Week 1 Day 2: Breathing & Mobility

Prep

A

Diaphragmatic Breathing

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

Prep

B

Connection Breath

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

C1

Supine Arm Slides

1 x 10

C2

Side-Lying Open Book

1 x 10

C3

Supine Pelvic Tilts

1 x 10

C4

Figure 4 with Reach

1 x 10

Thursday
Week 1 Day 3: Breathing & Mobility

Prep

A

Diaphragmatic Breathing

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

Prep

B

Connection Breath

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

C1

Wall Arm Slides

1 x 10

C2

Thread the Needle

1 x 10

C3

Cat Cow

1 x 10

C4

Adductor Rock Back

1 x 10

Coaches
More from Designed For You Fitness
coach-avatar Laura Thompson

NASM CPT, Pre- and Postnatal Coach (CPPC), Women’s Coaching Specialist (GGS-1), PCES 3.0 Pregnancy and Postpartum Corrective Exercise Specialist

coach-avatar Jessica Bouten

NASM CPT, Precision Nutrition Coach (PN-1), Biomechanics

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Guided Support for Your Postpartum Return

The postpartum season brings physical, emotional, and lifestyle changes. Our Fourth Trimester program gives you the guidance, structure, and support to rebuild your strength with intention, so you can care for yourself while caring for your baby. Let us wa

Get Fourth Trimester: Postpartum Return To Fitness
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FAQs
Who is this program for?
This program is designed for new moms in the postpartum period who want a gentle, intentional, and structured return to fitness. It’s suitable whether you’re early postpartum or several months in and want to rebuild strength, core function, and pelvic floor health.
How many days per week will I work out?
The program includes 3 structured workouts per week, plus a low-impact cardio plan. Each session is flexible and can be broken into shorter segments to fit your day with a newborn.
Is this program safe for early postpartum recovery?
Yes. The program is specifically designed to honor the body’s recovery timeline. It focuses on core and pelvic floor connection, mindful breathing, and low-impact movement to prevent strain or injury, and relieve common postpartum aches and pains from caring for a newborn.
Do I need equipment or a gym?
No gym is required. Early sessions use minimal equipment like socks, a kitchen towel, or a child’s play/inflatable ball. As you progress, optional resistance bands and light dumbbells are used. Everything can be done at home.
Will I have access to guidance or coaching?
Yes. You’ll have access to coaches through the TrainHeroic app for questions, form checks, and guidance at any stage. You also get supplemental videos and a 21-page Postpartum Guide to support your recovery.
How does this program support my pelvic floor and core?
The program emphasizes proper breathing, managing intra-abdominal pressure, proper core activation, and pelvic floor connection. Exercises and educational videos teach you how to protect and and regain function of these areas while building strength intentionally.
Can I progress at my own pace?
Absolutely. This is a DIY program, so you can adjust intensity, timing, and progression based on your energy, recovery, and personal goals. The structure guides you without pressure to rush.
What if I’m tired or can only do short segments?
Workouts are flexible and can be split into smaller segments throughout your day. This makes it easier to prioritize self-care without feeling overwhelmed while caring for a newborn.
Does this program include education about postpartum changes?
Yes. You’ll receive long-form educational videos and a 21-page Postpartum Guide explaining why each movement matters, how your body is recovering, and practical tips to move safely and confidently.
Can this program stand alone or complement other fitness routines?
It can do both. Early postpartum, it can stand alone to rebuild foundational strength. Later on, it can complement other training programs as you continue your fitness journey while learning more about the functions of your core and pelvic floor, all while honoring recovery and meaningful progress.
The Proof
verified-athlete-avatar Lacy S.

10/10 Easy to follow, clear instructions

Verified Athlete

"I really enjoyed the complex exercises. Since I have very little time to invest in my workout routine, I need to focus on exercises that give me the greatest ROI."

verified-athlete-avatar Hannah G.

Post-baby Strength Made Doable

Verified Athlete

"100% likely [to recommend this program]! I think taking care of our bodies postpartum is SO overlooked, and I feel like every woman would benefit from this program!"

verified-athlete-avatar Aaliyah S.

I recommended it to friends already!

Verified Athlete

"Overall grateful! Would highly recommend to other mom friends who are looking for an achievable and affordable program to help get back into familiar exercises!"

verified-athlete-avatar Kellie L.

I loved the content so much!

Verified Athlete

"Honestly, the foundations were what I loved the most and went back to frequently throughout my day to find my breath and core! I felt like I didn’t even need to do pelvic floor rehab because this program helped so much."

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Fourth Trimester: Postpartum Return To Fitness
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