AB PHYSIQUES POSTPARTUM FOUNDATIONS

Welcome! This is a postpartum return-to-exercise program for women who are medically cleared and want guidance rebuilding strength.

NOT a rehab program.

NOT pelvic floor therapy.

NOT treatment.

Whether you’re six weeks postpartum or several years removed from having your baby, rebuilding your strength can feel overwhelming.

You may feel disconnected from your core, unsure of what exercises are safe, or nervous about returning to the workouts you once loved.

Postpartum Foundations was created to bridge the gap between postpartum recovery and traditional strength training. Through a gradual, evidence-informed progression, you’ll rebuild your confidence, improve your strength, and develop the movement patterns needed to safely return to exercise.

This Program Is Designed For You If…

✔ You’ve been medically cleared by your healthcare provider to return to exercise.

✔ You’re postpartum and want a structured, progressive plan instead of guessing what to do.

✔ You’re looking to rebuild your core strength, stability, and overall fitness.

✔ You’re new to strength training or returning after an extended break.

✔ You prefer home workouts with minimal equipment.

✔ You want to regain confidence in your body while progressing safely.

This Program May NOT Be Right For You If…

✘ You have not yet been medically cleared for exercise.

✘ You’re experiencing significant pelvic pain, severe abdominal pain, heavy vaginal bleeding unrelated to your normal postpartum recovery, or other concerning symptoms that require medical evaluation.

✘ You have unresolved pelvic floor symptoms (such as significant urinary or fecal incontinence, pelvic heaviness or pressure, or symptoms suggestive of pelvic organ prolapse) that have not been evaluated by a healthcare provider.

✘ You’re looking for an advanced strength or bodybuilding program.

✘ You’re seeking individualized medical advice or rehabilitation.

What You’ll Get

Over the course of 12 weeks, you’ll progress through three carefully designed phases:

Phase 1: Reconnect (Weeks 1–4)

Reconnect with your breath, core, posture, and movement patterns while building consistency.

Phase 2: Rebuild (Weeks 5–8)

Develop strength, improve stability, and begin integrating resistance training with safe, functional movement.

Phase 3: Return to Strength (Weeks 9–12)

Build confidence with full-body strength workouts and prepare to transition into regular strength training.

Throughout the program, you’ll also learn:

• Proper breathing and core engagement
• Functional movement patterns
• Safe exercise progressions
• Progressive overload fundamentals
• How to build confidence with strength training

Equipment Needed

This program was designed to be completed at home/gym with minimal equipment.

Recommended equipment:

• Pair of light-to-moderate dumbbells
• Mini resistance loop band
• Long resistance band 
• Stable chair or bench
• Step or staircase
• Exercise mat