The MotherRise fitness plan
Rebuild from the inside out. Start with breathing and your pelvic floor, then move on to strength and cardio. No crash diets and no pressure to "bounce back".
Get the go-ahead from your doctor, especially after a C-section, a difficult delivery, heavy blood loss, high blood pressure or a heart condition. The dates below are typical for an uncomplicated recovery. If your body needs longer, take longer.
Stop and seek advice if you notice
- Pain in the pelvis, stitches or scar
- Bleeding that gets heavier or turns red again
- Leaking urine or wind
- Heaviness or dragging in the vagina
- Stomach doming or bulging
- Dizziness, chest pain or breathlessness
Five phases, from breathing to strength
Phase 1 · Rest & heal
Weeks 0–2. Breathing, pelvic floor, ankle pumps, short walks. Free below.
Phase 2 · Reconnect
Weeks 2–6. Core connection breath, pelvic tilts, heel slides, clams.
Phase 3 · Rebuild
Weeks 6–12, after your postnatal check. Bridges, squats, rows, low-impact cardio.
Phase 4 · Strengthen
Months 4–6. Three strength sessions a week, month by month.
Phase 5 · Rise
Months 7–12. Back to running, classes or heavier lifting, safely.
Week by week
All 12 weeks as tick-box cards, with a check at the end of each week. In The First Year →
Phase 1 · your first two weeks
Phase 1 · Rest & heal
Weeks 0–2Goal: get your breathing, pelvic floor and blood flow working again. A few minutes, several times a day.
360° breathing
Lying or sitting, breathe in through your nose and let your ribs widen to the sides and back. Breathe out slowly through your mouth and feel your stomach gently draw in.
5–10 breaths, 3× a dayPelvic floor squeezes
Squeeze and lift as you breathe out, and relax fully as you breathe in. Full instructions are in the recovery guide.
Slow holds + quick squeezes, 3× a dayAnkle pumps & circles
Point and flex your feet, then circle your ankles. This keeps blood moving and helps prevent clots, especially after a C-section.
20 reps, every few hours while restingShort walks
Walk around your home, then outside. Stop before you feel tired.
5–10 minutes, 1–3× a dayWeek by week
- 360° breathing: 5 breaths, 3× a day
- Ankle pumps every few hours while resting
- Gentle pelvic floor squeezes once comfortable
- Walk: 5 min around the home, 2–3× a day
Goal: getting in and out of bed comfortably. After a C-section, roll onto your side first.
- 360° breathing: 10 breaths, 3× a day
- Pelvic floor: slow holds (up to 5 sec) + quick squeezes, 3× a day
- Ankle pumps continue
- Walk: 5–10 min, 1–3× a day, outdoors if comfortable
Check: bleeding should be getting lighter, not heavier.
Weeks 3 to 12, and months 4 to 12
The rest of the plan is in the MotherRise members area.
- All 12 weekly cards, with safety checks
- Phases 2 and 3 in full: core, strength and cardio
- Phase 4 and 5, month by month to one year
- How to do every new exercise, and a sample week
- Yours to keep, on any device
Ready to run? Check first
Many postnatal experts suggest waiting until at least 12 weeks after birth before running or other high-impact exercise. Before you start, you should be able to do all of these without pain, leaking or heaviness:
- Walk briskly for 30 minutes
- Balance on one leg for 10 seconds (each side)
- 10 single-leg squats (each side)
- Jog on the spot for 1 minute
- 10 forward bounds
- 10 hops on the spot (each leg)
If any of these is hard, spend more time on Weeks 10–12 or see a women's health physiotherapist. When you start, alternate walking and jogging, for example 1 minute jog and 2 minutes walk.
Exercise and breastfeeding
- Moderate exercise doesn't reduce milk supply or change its quality in any way that matters.
- Feed or pump before a workout so your breasts are more comfortable.
- Wear a supportive, well-fitted sports bra.
- Drink water before, during and after exercise.
Gradual loss (about 0.5 kg a week) is safer and better for breastfeeding. Eat enough, sleep when you can, and let strength be your first goal. The scale will follow.
- American College of Obstetricians and Gynecologists (2020). Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period. Link
- World Health Organization (2022). WHO recommendations on maternal and newborn care for a positive postnatal experience. Link
- NHS. Your post-pregnancy body (pelvic floor exercises, separated stomach muscles). Link
- National Institute for Health and Care Excellence (2021). NG210: Pelvic floor dysfunction: prevention and non-surgical management. Link
- Goom T, Donnelly G, Brockwell E (2019). Returning to running postnatal: guidelines for medical, health and fitness professionals. Link
See all references. This information is educational. Always consult your doctor for advice about your own health.
These exercises are general guidance for healthy mothers recovering without complications. They don't replace personal advice from your doctor or physiotherapist. Medical disclaimer.