Postpartum Moves

Move your way, through every stage

Progressive phases

Postpartum-friendly

What is Postpartum Moves?

A Safe, Sustainable Postpartum Workout Plan

Postpartum Moves is a progressive return to exercise after a baby. Developed in collaboration with physical therapist Dr. Lizzie Kieffer, the program gently moves through three phases. First, we’ll emphasize your core and postpartum mobility. Then, you’ll rebuild a foundation of strength before finally diving into full-body conditioning, with customizable intensity. Your postpartum journey will be unique, so your postpartum workouts should be, too.

Who’s it for?

For Anyone Post-Pregnancy

Postpartum Moves is a safe, expert-backed way to gently build strength and stamina after giving birth. You can start as early as you feel ready: Phase 1 is safe enough to try even before your 6-week checkup.

Benefits

Why Postpartum Moves?

Postpartum is a time to reconnect, recenter, and rebuild your routine. Postpartum Moves gives you an easy-to-follow roadmap, featuring phased workouts that progress only as quickly as you do.

Postpartum-Safe
Developed by experts in the field, Postpartum Moves safely supports you throughout your postpartum journey with exercises and workout splits tailored to your body's needs and abilities. Built in checkpoints to ensure safe progression to each phase.
Gentle Phases
Postpartum Moves takes a gentle, progressive approach to working out after having a baby. It helps you reconnect with your core before advancing through more intense strength training, mobility work, and increased impact.
Comprehensive Training
As you reach each checkpoint, your training gradually intensifies. You can hit every muscle group as well as postpartum cardio workouts and mobility sessions, designed to fit together and into your life.

Program Details

Difficulty

Postpartum Moves is perfect for a gentle start post-pregnancy. The routines begin with safe, foundational exercises that help you advance to the next level.

Time Commitment

10 weeks
3-5x/week
20-45 min per workout

You’ll progress gently through the initial weeks postpartum. After passing your six-week clearance (and when YOU feel ready for what’s next), exercises gradually and safely increase in intensity. The workouts vary in length, so you can squeeze in a shorter variation on even your busiest days.

Schedule

Phase 1:

Gentle Core Reconnection
Mobility
Bodyweight Movements

Phase 2:

Upper Body, Lower Body
Core + Mobility
Full Body
Bodyweight Exercises and Bands

Phase 3:

Upper Body, Lower Body
Conditioning
Core + Mobility
Fully Body
Weighted Exercises

Postpartum Moves is an all-encompassing training plan that builds from light core and mobility work to more intense strength and conditioning moves.

‍

Equipment

Dumbbells
Resistance bands
Elevated surface
Pilates Ball

If you don’t have weights on hand, any heavy household objects (like a book or a gallon of milk) will do the trick. Any squishy object can serve as a pilates ball (such as a bouncy ball or large pillow). Even if you’re on the go without equipment, you can select equipment-free variations for the majority of workouts.

Program Overview

Difficulty

Beginner

Program

10 weeks

Workouts

Cadence

3-5x /week

Avg. length

20-45 min