12-Week Postpartum Exercise Guide
Designed by Rachel Fitt, Director Pelvic Floor & Continence Physiotherapist
"I feel weaker than I used to, where do I even begin?"
"I leak when I sneeze and I just want to feel like myself again."
"I cannot wait to get back to exercise but I'm scared of doing it wrong."
You grew and birthed a human. Your recovery deserves the same effort.
I wrote the 12-Week Postpartum Exercise Guide to help you get back into exercise safely after birth.
It works whether you gave birth last week or two years ago, and whether your birth was vaginal or caesarean. You start where you are and build up at a pace that suits your body.
Every part of it was planned around the postpartum body: your pelvic floor, your core, your hormones and your recovery.
What’s included
A new pelvic floor program each week, building strength, power, endurance and coordination.
Rebuild strength and coordination
Build pelvic floor power and endurance
Support bladder control and pelvic organ support
Pelvic Floor
Two strength sessions a week to rebuild whole-body strength safely. Each session has six timed exercises, so you can go at your own pace.
Build full body strength
Work on your core after abdominal separation
Improve posture and balance
Get your body ready for high impact exercise
Strength
A gradual cardio plan over 12 weeks, building towards high impact exercise.
Build your fitness
Step-by-step progress towards your goals
Build confidence alongside fitness
Cardio
Why I made it
Based on current research on postpartum recovery and pelvic floor rehab
Written by me, a pelvic floor physiotherapist who has spent my career working with postpartum women
Suits vaginal and caesarean births
Start any time, from 1 week to 2 years postpartum
Fits around nap times, night feeds and life with a newborn
Each week builds on the last
Over 12 weeks, the guide is designed to help you:
Rebuild pelvic floor strength, power and coordination
Build a stronger core
Build pelvic floor and core strength, which supports bladder control and pelvic organ support
Improve your posture, balance and fitness
Lay the foundations for running and high impact exercise
Feel more confident in your body
It's never too early or too late to start.
One-off purchase, instant digital download. Yours to keep and come back to whenever you need it.
Questions before you buy? Contact us here or DM me on Instagram @rachelfitt.physio
Also by me
Ready for the next step? Try Your First 5km Postpartum.