This guide is designed for anyone who has recently had a baby and wants to safely rebuild their core and return to movement.

Whether you’re a few weeks, months, or even years postpartum, you can start where you are and move at your own pace.

You can begin with the early stages of this guide straight away, as long as you feel ready! It focuses on gentle, foundational recovery first, with clear guidance on when to progress.

If you’ve had any complications or are unsure, it’s always best to check with your healthcare professional first.

This guide takes a gentle, supportive approach to recovery and can still be followed after a C-section or more complex birth.

You’ll be guided to start slowly and progress only when your body feels ready.

Yes - absolutely!

The guide starts with simple, foundational steps and builds gradually, so you can ease into movement without feeling overwhelmed.

At every stage, you’ll find options to make exercises easier or more challenging, so you can focus on what feels right for your body.

That’s more common than you might think.

This guide helps you go back to basics and take things one step at a time - so you can reconnect with your core and rebuild strength in a way that feels safe and supportive, instead of trying to rush you back to where you were before pregnancy.

This guide is suitable for most postnatal women, but there are some medical conditions or complications where exercises may not be appropriate.

If you have any concerns, symptoms, or have been advised to avoid exercise, please check with your healthcare professional before starting.

You can review a full list of contraindications here: [link to contraindications]