Postpartum – phase 2 (weeks 6–12)
PostpartumBeginner9 exercisesabout 30 min
After the check-up: low-intensity strength without jumping. Goblet squats, hip thrusts, rows, dead bugs, short side planks and wall sits, pelvic floor first and last. If you have separated abdominals (diastasis recti): keep the belly flat in every exercise – if it bulges, do fewer reps or an easier variant. No crunches yet. 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 contraction2 sets × 10 · rest 30 sDeep core breathing2 sets × 8 andetag · rest 30 sGoblet Squat3 sets × 10 · rest 75 s
Barbell Hip Thrust3 sets × 12 · rest 60 s
Single-Arm Dumbbell Row3 sets × 10/arm · rest 60 s
Dead Bug2 sets × 6/sida · rest 45 s
Side Plank2 sets × 15 s/sida · rest 45 s
Wall Sit2 sets × 30 s · rest 60 sPelvic floor contraction1 sets × 10Run 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.
