For new moms
Get strong again after baby, 10 minutes at a time
Gentle, guided home workouts for while your baby naps or before the house wakes up. Built around your recovery, your core and your energy.
A few quick questions. No equipment needed.
- 10 to 15 minutes a day
- At home, no gym
- Starts gentle, builds up
Today, 10 min Gentle core and breathing
Made for the months after birth
Not about bouncing back. About feeling strong and like yourself again.
- You had a baby and want to feel strong in your own body again.
- Your days run on nap times, feeds and not much sleep.
- Your core and back don't feel quite like yours yet.
- You'd rather start gently and build up than jump into a bootcamp.
How it works
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Answer a few questions
When you gave birth, how your body feels, and when you could fit in ten minutes.
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Get your 4-week plan
In phases, built around your recovery, your focus areas and your time slot.
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Move for 10 to 15 minutes
At home, while the baby naps or early in the morning. Every session shows you each move.
What's in your plan
Short, gentle to start, and made to fit around a baby.
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Starts where you are
Breathing and core basics first, then strength, week by week.
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Core and pelvic floor
Reconnect your deep core gently, at your own pace.
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Back and posture
Strength for all the lifting, carrying and feeding.
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Fits your day
5, 10 or 15 minutes, at nap time, early in the morning or in the evening.
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No gym, no equipment
A mat or a towel on the living room floor is enough.
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Energy, not exhaustion
Short sessions meant to leave you feeling better, not wiped out.
Your recovery comes first
Start once your doctor or midwife clears you for exercise. Many moms get the go-ahead at their postpartum checkup, and after a C-section it can take longer. Your plan then begins with breathing and gentle core work, and builds from there.
Leaking when you cough or jump, or a gap along the middle of your belly, is common after birth. If you notice either, a pelvic floor physical therapist can help, and your plan stays gentle on your core.
Questions
How soon after giving birth can I start?
When your doctor or midwife says you're ready. Many moms get the go-ahead at their postpartum checkup, often around six weeks, and it can take longer after a C-section. Your plan then starts gently, with breathing and core basics.
I had a C-section. Is this for me?
Yes, once you're cleared. You'll tell us about your birth in the quiz, and your plan starts with breathing and core connection before it builds strength.
Do I need equipment?
No. A mat or a towel on the floor is enough. If you have a resistance band or light dumbbells, you can use them.
What if I only have five minutes?
Then do five. Sessions come in 5, 10 and 15 minutes, and a short one still counts.
Can I do it with my baby around?
Yes. Sessions are short, need little space and you can pause anytime, so your baby can play on a blanket next to you.
Is this a weight-loss program?
No. It's about strength, energy, your core and back, and feeling like yourself again. No diets and no calorie counting.
Is this medical advice?
No, it's general fitness guidance. If something hurts, or leaking or a belly gap doesn't get better, talk to your doctor or a pelvic floor physical therapist.