DFY | PostPartum Fitness and Recovery Guide: Meal & Workout Plans

Postpartum Fitness & Recovery Guide | Postnatal Exercise Program | Pelvic Floor & Core Healing | New Mum Workout Plan | Postpartum Wellness eBook
 
Are you ready to heal, rebuild, and feel strong again after birth — safely and confidently?
Whether you’re a first-time mum, healing from a C-section, navigating pelvic floor symptoms, or simply want a structured, realistic plan to regain your strength, this comprehensive Postpartum Fitness & Recovery eBook is your complete roadmap to rebuilding your body from the inside out.
 
Designed by a postpartum fitness professional, this guide blends science-backed recovery, gentle core rehabilitation, progressive strength training, and realistic mindset and nutrition strategies to support every stage of your healing journey.
 
What’s Inside This Postpartum Fitness eBook:
 
💛 Understanding the Postpartum Body
Learn what’s happening physically and hormonally after birth — pelvic floor changes, core healing, diastasis recti, posture shifts, breastfeeding demands, and why recovery looks different for every mum.
 
🌬 Breathwork, Deep Core & Pelvic Floor Reconnection
Step-by-step breathing, activation, and pressure-management tools to safely heal your core, protect your pelvic floor, and prevent common postpartum issues.
 
💪 Safe & Effective Strength Training
A full breakdown of postpartum-safe exercises with technique cues, regressions, progressions, and what you should feel in every movement.
 
🚶‍♀️ Cardio & Impact Readiness
Learn when and how to reintroduce walking, jogging, running, or HIIT — with pelvic-floor-friendly guidelines, symptom checks, and progression tests.
 
🥗 Nutrition for Healing & Energy
Simple, realistic postpartum nutrition guidance — including foods to eat and avoid, breastfeeding support, balanced meals, and snack ideas for busy mums.
 
🧘‍♀️ Mindset, Mood & Emotional Wellbeing
Support for postpartum mood shifts, stress, identity changes, confidence, and motivation — with practical tools for mental and emotional recovery.
 
🗓 3-Phase Postpartum Fitness Plan
A clear structure for:
• 0–6 weeks recovery
• 6 weeks–3 months rebuild
• 3–12 months strength & progression
Includes strength, cardio, core, and mobility recommendations.
 
🎯 Troubleshooting & Special Considerations
Guidance for:
• C-section recovery
• Prolapse symptoms
• Pelvic floor concerns
• Diastasis recti
• Incontinence
• Returning to sport or lifting
• Knowing when to seek professional help
 
📘 Glossary, Technique Cards & Equipment Guide
Beginner-friendly definitions, form cues, equipment suggestions, and what-to-feel guidance to support safe and confident training.
 
✨ Who Is This Guide For?
✔ New mums wanting safe, structured postpartum workouts
✔ Anyone experiencing diastasis recti or pelvic floor symptoms
✔ Mums returning after C-section or vaginal birth
✔ Breastfeeding mums needing realistic, supportive nutrition
✔ Those wanting confidence, strength, and clarity in postpartum fitness
✔ Fitness coaches, doulas, or personal trainers supporting postpartum clients
 
⚡ Why This Guide?
✔ Evidence-based postpartum recovery & exercise guidance
✔ Gentle → moderate → progressive, safe for all fitness levels
✔ Pelvic-floor & diastasis-friendly
✔ Written in clear, supportive language
✔ Realistic for tired, busy mums
✔ Includes plans, lists, tools, templates & technique support
✔ Designed for long-term confidence, not “bounce back” culture
 
📥 Instant Digital Download
Start your postpartum recovery journey today with immediate access to your eBook. Healing, strength, and confidence begin here. 💛