Pre & Postnatal Workout Guide – Exercise by Trimester + Postpartum Recovery Plan (PDF)

Safe, simple movement for every trimester – and a calm, step-by-step return to exercise after birth. Built on official guidance from the WHO, NHS, ACOG and more.

WHAT'S INSIDE

- How much, how hard and when to stop – clear safety guidance and warning signs

- 17 gentle exercises with step-by-step photos (start, middle, finish)

- A free video demo for every exercise from NHS hospital physiotherapy teams – tap or scan the QR code

- Stage tags on every move: Trimester 1, 2, 3 and after birth

- Two short routines + a weekly plan for each trimester

- After birth: recovery timeline, weeks 0–6, 6–12 and 12+, the tummy gap (diastasis recti), return-to-running check and red flags

- Weekly and recovery trackers you can print

FORMAT

- PDF ebook, 49 pages (A5) – read on phone or tablet, or print

- Instant download after payment

Please note: every pregnancy is different. This guide is general information, not medical advice. Always check with your midwife or doctor before starting or changing exercise during pregnancy or after birth.