12/16/2025
5 weeks postpartum!
Starting to feel like myself again — but still asking, “Okay… what’s actually safe right now?”
This phase is all about slow, steady progression. No rushing, no forcing, just rebuilding intentionally.
Right now the focus is on:
• Creating more dynamic stability
• Building pelvic floor + core endurance
• Learning to coordinate pelvic floor and deep core activation through things like single-leg work, lunges, and anti-rotation control
• Getting better hip and pelvic control so your body can keep up as your activity increases
We’re also starting to layer in endurance — meaning holding that gentle core + pelvic floor engagement for longer while moving.
A few reminders:
• Go slow and pay attention to what your body says
• Stop if you feel pain, bleeding, or pelvic heaviness
• Movements should feel moderately challenging, but you should still be able to breathe and talk normally
Try these if you’re in this stage too:
Bear hold with Pilates ball
Great for deep core, inner thighs, and shoulder stability — a safe way to build whole-body control early postpartum.
Posterior lunge (non-moving)
Strengthens glutes, hips, and core without overloading healing tissues. Helps retrain lower-body mechanics for later progression.
Offset sit-to-stand
Creates an uneven base so your core + pelvis have to work harder for balance and control. Super functional for daily movements.
Offset Pallof press
Targets deep core stabilizers and teaches your body to resist rotation — amazing for back-pain prevention and real core strength.
Level 2 marches
Builds balance and core coordination while adding just the right amount of challenge as you level up your postpartum recovery.
