Postpartum – 12 weeks

Twelve weeks from the birth back toward regular training in three phases: pelvic floor and breathing first, then low-intensity strength without jumping, finally regular exercises and a jump test before running. All at home, short sessions, walks with the pram.

Three phases

Weeks 1–6: pelvic floor, breathing, gentle abdominal activation and walks. The body is healing – that is enough. Two short sessions and pelvic floor three days. Weeks 7–9: after the check-up, low-intensity strength without jumping three days a week, longer walks. Weeks 10–12: regular strength exercises, careful walk/run intervals and a jump test in the last week.

Start when it suits you

The program counts from the birth, but you can start later and begin on the week that matches. After a caesarean or a larger tear: stay in phase 1 until the check-up says it is fine, then count the weeks from there.

Separated abdominals

Most people have some diastasis recti after pregnancy. Training the abdomen is not dangerous, but the belly should stay flat and not bulge during exercises. Crunches and full planks wait until phase 3 – and only if the belly stays flat.

Running

Wait with running until at least week 12 and until you can jump and cough without leakage or heaviness. If it does not feel right: continue phase 2 and the pelvic floor session and ask for a physiotherapist – it is common and can be trained.

Listen to your body and sleep when you can. Training to feel good, not to "get back", is usually both more fun and more effective.