Post-Pregnancy
Postpartum Return to Fitness
New mothers (6 weeks+ postpartum with doctor clearance)
Training Protocol
Phase 1 (0–6 weeks): breathing, pelvic floor activation, gentle walking. Phase 2 (6–12 weeks): bodyweight exercises, band work, core restoration (NO crunches). Phase 3 (12+ weeks): progressive resistance training, gradual return to pre-pregnancy exercises. Check for diastasis recti before ab work.
Nutrition Strategy
Extra 300–500 kcal/day if breastfeeding. Protein 1.5–1.8g/kg. Iron, calcium, and Vitamin D supplementation. Hydration critical.
What To Avoid
Heavy lifting before core rehab, running before pelvic floor clearance, aggressive calorie deficit while breastfeeding.
Recommended Program
Based on this condition, the best-fit program from FitnessByMaddy is: 12-Week Custom. See all programs →
The Engine computes. The Programs execute.
Use the tools free. When you want a plan built for your math — Maddy’s programs are one click away.
See All Programs →