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FB Postpartum Recovery: 4-Week Series to Heal After Birth

FB Postpartum Recovery: 4-Week Series to Heal After Birth Gentle Core and Mobility to Regain Strength and Function

23 Min/Day • 4 Weeks
  • Daily Duration Avg. 23 Minutes
  • Min. 11 Minutes
  • Max. 43 Minutes
  • Body Focus Core, Total Body
  • Training Type Low Impact, Strength Training, Stretching/Flexibility, Pre & Postnatal, Mobility
  • Equipment Mat, No Equipment, Exercise Band, Other, Yoga Block

Overview

If you recently had a baby, this postpartum recovery series is for you. The body makes significant changes during pregnancy and birth and it’s important to approach recovery gently, yet strategically. Doing so will benefit you in both feeling good in the early weeks and months postpartum while also creating a foundation for returning to full exercise in the future. Over the course of this 4-week series, you will focus on reconnecting with your core and pelvic floor while restoring mobility to your total body. This work may feel slow and intentional, but will leave you feeling more stable, comfortable, and capable in your day to day. Exactly what your body needs in the early postpartum period.

Who this challenge is for
FB Postpartum Recovery is primarily for new parents who are 2-12 weeks postpartum, though you can also benefit if you're several months or years postpartum. The exercises are gentle enough that you are able to start this work prior to full exercise clearance, but only if it feels right for you. The average workout time is 23 minutes, making it accessible even for the more demanding days of caring for your baby. If you are several months or years postpartum and struggle to connect to your core and pelvic floor, or feel weak in that area, this program would be great to add to your current routine. It’s never too late for recovery work.

What to expect
The total series is 4 weeks and includes 3 workouts per week, along with an optional day. You’ll also find supportive content related to postpartum mental health, including a brand new meditation for reconnecting with your postpartum body. Overall, you’re offered a holistic experience as you transition into this new phase of life.

The workouts themselves are all low-impact and require minimal equipment, making it easy to start when your baby is in tummy time or napping. You’ll be encouraged to slow down, tune into your breath, and be intentional with the way you’re moving. This work may feel slow, but it is effective and will pay off in the long run.

Equipment needed
Almost all of the workouts in this series require no equipment, or simply a mat. Some optional items that make an appearance are a yoga block, chair, and exercise band.

Your trainers
Workouts in this series are led by Nicole, Kayla, and Kelli. This series was designed by Nicole and Kayla.

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