The First 14 Days: Hospital-to-home Core and Floor

The first two weeks home are not a workout plan. They are the week you sneeze and panic, your middle feels gone, and you are scared to do it wrong.

This short guide is the start. Breath, ribs over pelvis, a gentle pelvic-floor lift and release, and how to exhale when you lift the baby or the car seat. Then six slow starters you can do on the bed or the floor. No crunches. No hour you do not have.

Inside:

• Why leaking, heaviness, and a “missing” core show up
• The 4 habits that make every later workout safer
• 6 starter exercises, 8–10 slow reps
• Red flags that mean call a pelvic floor PT, not push through

Practice them for 7–10 days. When you want the week-by-week next step, Gentle Recovery is the guide that follows.

Free PDF. Yours to keep.