Postnatal Recovery: Week by Week

A structured, progressive return to movement after birth

Price: £35 | Format: 45 page digital PDF |  Instant download

A clear, supportive plan for rebuilding strength after birth

Postnatal Recovery: Week by Week is a six-week, guided programme designed to support your return to movement after pregnancy and birth.

This guide provides structure without pressure, helping you understand what to do, when to progress and when to hold steady, even on low-energy or sleep-deprived days. Each week builds gradually on the last, prioritising breath, pelvic floor function, core control and functional strength.

Week 1 refers to your first week in the programme, not how long it has been since you gave birth. You may be six weeks or six months postpartum. If you are starting structured recovery now, this is where you begin.

What’s included

• A structured six-week postnatal recovery programme
• Clear weekly focus, intention and progression guidance
• Breath-led core and pelvic floor work
• Progressive strength and stability exercises
• Standing, functional and everyday movement patterns
• Guidance on fatigue, rest days and repeating weeks when needed
• Support for both vaginal and caesarean births

Weekly progression at a glance

• Week 1: Foundation and reconnection
• Week 2: Coordination and control
• Week 3: Stability and support
• Week 4: Endurance and function
• Week 5: Integration and whole-body movement
• Week 6: Consolidation and next steps

Each week includes suggested sessions, movement options and guidance on listening to your body.

Who it’s for

Ideal if you:

• Are 6+ weeks postpartum and medically cleared to exercise
• Have completed Postnatal recovery: movement foundations or have equivalent experience
• Want a clear, progressive plan rather than guessing how to move forward
• Are returning to exercise after birth and want to do so safely

This is a guided progression, not a fitness challenge.

About Wild Mama

Wild Mama creates evidence-informed, compassionate movement resources for pregnancy, postnatal recovery and motherhood — without ‘bounce back’ narratives or unrealistic expectations.