Early Postpartum
After birth, many women are told when they can start moving again but not how.
Your body is healing. Your nervous system is adjusting.
And yet, you may feel unsure where to begin or whether what you’re doing is actually helping.
Early Postpartum is designed to guide you through this phase with clarity, safety, and intention.
The 6 weeks myth
The 6-week postpartum check-up only confirms medical healing, not full recovery of the core and pelvic floor. These muscles can take 4–6 months to regain strength, and even C-section scars are still healing at six weeks. That’s why returning to full workouts often feels hard. ACOG recommends gradually resuming exercise based on individual recovery, not the calendar. Gentle movement like walking, breathing, and pelvic floor exercises is beneficial early on, but intensity should increase slowly. Six weeks is the start of rehabilitation, not a return to pre-pregnancy training. Prioritizing healing and rebuilding strength creates a safer, stronger long-term recovery.
In this program you will
✔ Know exactly how to modify squats, deadlifts, and core work during each trimester
✔ Stop second-guessing every movement
✔ Walk into the gym (or home workout) knowing what is safe and effective
✔ Build strength that supports your growing belly and changing posture
✔ Improve connection to your core and pelvic floor
✔ Feel capable in your body instead of fragile
✔ Learn what discomfort is normal and what needs attention
✔ Stop relying on social media myths and outdated advice
✔ Get clear coaching cues and exercise alternatives
What the program includes:
MOBILITY AND
RECOVERY
Mobility-focused sessions for hips, upper back, ribs, and pelvic stability.
BREATH WORK
Gentle exercises to restore coordination between your breath, deep core, and pelvic floor — the foundation for all future movement.
Pelvic floor–friendly training
Low-impact, symptom-aware exercises that support healing and reduce the risk of leakage, heaviness, or prolapse.
Return-to-exercise preparation
Build the physical capacity needed before returning to higher-intensity training, running, or impact-based exercise.
Education-first approach
Learn what’s normal in early postpartum recovery and what’s not so you can move with confidence instead of fear or guesswork.
How does it work?
I offer 1:1, in-person personal training sessions for women in a private PT studio.
Each session lasts 60 minutes and is fully tailored to your body, goals, and current life phase.
Your 60-minute session
Warm-up & Rehab
We start with mobility, activation, and injury-prevention exercises to prepare your body to train safely and effectively.
Strength Training
The main part of the session, focused on building functional strength, improving stability, and helping you feel strong and confident in everyday life.
Stretching (Optional)
If needed, we finish with guided stretching or relaxation to support recovery.
Best Value
Steady Progress
640
1× per week (8 sessions)
3 maanden geldig
Personal Training
Best Value
Accelerated Progress
1.200
2× per week (16 sessions in total)
3 maanden geldig
Personal training
Best Value
Try 3 sessions for 149
149
2 weken geldig
Personal training
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FREQUENTLY
ASKED
QUESTIONS
Is this program safe during postpartum?
Yes, this program is designed specifically for the postpartum body and is safe once you’ve been medically cleared by your doctor or midwife.
That said, medical clearance does not mean your body has fully recovered. Most postpartum check-ups confirm that tissues are healing, but they usually do not assess strength, pelvic floor function, or readiness for exercise. This program exists to bridge that gap.
Do I need to have trained before pregnancy?
Not at all. This program is suitable for both beginners and women who were already active before pregnancy. Everything is adjusted to your experience level and how your body feels now.
What week can I start?
This program is designed to meet you exactly where you are:
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Whether you’re 6 weeks postpartum
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Or several months postpartum and still don’t feel strong or confident moving
Will we work on core and pelvic floor?
Yes. Core and pelvic floor recovery are central parts of this program.
Pregnancy and birth place significant demands on the deep core and pelvic floor muscles. Even after being medically cleared, these muscles often need specific, progressive work to regain strength, coordination, and endurance.
What happens if I experience discomfort or symptoms?
We continuously check in. If symptoms such as leaking, pressure, pain, or discomfort arise, exercises are modified or paused as needed.
I had a C-section, is this program for me?
Yes. This program is suitable after a C-section, once you’ve been medically cleared by your doctor.
A C-section is a major abdominal surgery, and recovery goes far beyond the skin incision. Muscles, connective tissue, nerves, and the pelvic floor are all affected — even if you didn’t give birth vaginally.