Your First Postpartum "Workout":Rehab for Moms of 6-16 Weeks

You’ve made it through the early weeks of postpartum life, and now you may be wondering what comes next. If the idea of returning to exercise feels overwhelming, you’re not alone. After pregnancy and birth, your body needs more than a typical workout plan—it needs thoughtful recovery, supportive movement, and a strong foundation.

Hosted by: Her Move Wellness

The group chat summary

Julia Neto of Her Move Wellness led a gentle, education-focused postpartum workout designed for parents returning to exercise approximately 6–16 weeks after birth. Participants learned how to safely rebuild strength through 360-degree breathing, deep core and pelvic floor coordination, glute and hamstring activation, and upper body mobility while avoiding common postpartum recovery mistakes.

Postpartum Recovery Mindset

• Recovery is an individual process with no universal timeline.
• Prioritize rebuilding your body before returning to previous workouts.
• Lean on support systems to create time for self-care and movement.

360-Degree Breathing & Deep Core

• Practice expanding the ribs, belly, and pelvic floor on every inhale.
• Coordinate pelvic floor engagement with each exhale instead of relying on Kegels alone.
• Use breathing as the foundation for all postpartum movement and strength work.

Safe Return to Exercise

• Avoid jumping directly into high-intensity workouts or traditional core exercises.
• Focus first on deep core activation before progressing to planks or crunches.
• Build movement quality before increasing exercise intensity.

Glute, Hamstring & Upper Body Strength

• Strengthen glutes and hamstrings to improve stability and reduce strain on the lower back.
• Improve upper back mobility and strength to counteract feeding and baby-carrying posture.
• Modify wrist positions as needed to accommodate postpartum discomfort.

Common Postpartum Conditions

• Deep core rehabilitation supports recovery from diastasis recti and pelvic floor dysfunction.
• Scar mobility work can improve C-section recovery and abdominal muscle function.
• Pelvic floor physical therapy is a valuable resource for persistent symptoms or individualized care.

A Three-Phase Recovery Plan

• Reconnect by restoring breathing, coordination, and muscle awareness.
• Regain functional movement patterns used in everyday parenting.
• Rebuild strength and endurance only after a solid movement foundation is established.

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Event Content Disclaimer Participation in Auggie events, including virtual workshops, expert sessions, and community discussions, is voluntary. The information shared during these events is intended for general educational and informational purposes only and should not be considered medical, legal, or professional advice. Please consult your own medical team or appropriate professional for guidance specific to your situation.