Postpartum Core & Posture 6-Week Program PDF, Fillable Gentle Exercise Plan for New Moms, Printable

Postpartum Core & Posture is a gentle, progressive 6-week exercise plan for the core, hips, and posture, for use once your doctor, midwife, or pelvic health physical therapist has cleared you for exercise after birth. It starts with breathing and simple core connection, then builds toward the strength you use all day: lifting from the floor, carrying the car seat, and standing tall after hours of feeding and rocking.

Clearance first

This program is for after your provider clears you to exercise. For many people that check is around 6 weeks after a vaginal birth and often later after a cesarean birth, but every birth is different. The guide includes a checklist of reasons to talk to your provider first and clear signs to stop and call them. It is general exercise guidance, not medical care, and it does not assess or address pelvic floor or abdominal wall conditions. A pelvic health physical therapist can.

How it works

• Weeks 1–2, Connect: 360° breathing, gentle pelvic floor and deep core connection, easy posture work

• Weeks 3–4, Build: all-fours, standing, and light band exercises, breathing out on every effort

• Weeks 5–6, Strong for Everyday: hinge lifts, carries, split squats, and knee side planks

• 3 short sessions a week, 15–25 minutes, that fit around naps and feeds

• 4 gentle screens on Day 1, retested at the end of Weeks 3 and 6

What's inside (23 pages)

• Clearance-first checklist and stop-and-call signs

• 4 gentle screens (bridge hold, bird dog, sit-to-stand, wall posture) with a fillable retest log

• A full session for each phase with the dose and key cue for every exercise

• 17-exercise library with an easier and a harder option for every exercise

• Posture tips for feeding, lifting, and carrying, plus adjust-on-any-day rules

• 6 fillable weekly logs, a final results page, and a keep-it plan

• Fillable PDF plus a printer-friendly version

Equipment: a mat, a pillow, a sturdy chair, a wall and doorway, a resistance band with a door anchor, a loop band, and light weights or water jugs.

Who it's for: new and experienced moms who have been cleared for exercise and want a calm, step-by-step start at home.

How you get it: instant PDF download. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too).

Instant digital download from MovementRxStudio. No physical item will be shipped. Personal use only; please do not share or resell.

This is educational exercise guidance, not medical advice, and not a substitute for care from a physician or physical therapist. Results vary. Check with your doctor before starting a new exercise program, and stop any exercise that does not feel right.

Designed by Joseph Lurus, NASM CPT / Beyond Your Limits Fitness. Cover art and layout created with the help of AI tools.