Postpartum – phase 1 (weeks 0–6)
PostpartumBeginner5 exercisesabout 15 min
The first weeks are about regaining contact with the pelvic floor and abdomen, not about getting strong. Contractions, core breathing, short bridges, bird dog holds and balance walking. Can be done from the first week when it feels fine – lie or sit, no heavy lifting beyond the baby. Recovery after birth is individual. After a caesarean or a larger tear: wait with phase 2 until your check-up says it is fine.
Exercises
Pelvic floor contraction3 sets × 10 · rest 30 sDeep core breathing3 sets × 8 andetag · rest 30 sGlute Bridge Hold2 sets × 20 s · rest 30 s
Bird Dog Hold2 sets × 15 s/sida · rest 30 s
Heel-to-Toe Walk2 sets × 20 steg · rest 30 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
