Babies and Barbells LV · babiesandbarbellslv.com
The 7-Day Postpartum Movement Kickstart
- Diaphragmatic breathing — 5 slow breaths, 3 times today. Hand on chest, hand on belly.
- Walk to the bathroom and back — no goals beyond that.
- Sleep when you can. Eat when you can. Hydrate.
- Diaphragmatic breathing, 5 breaths, 4 times today.
- Walk to the kitchen. Sit. Walk back.
- Notice your posture — gently roll shoulders back when you remember.
- Diaphragmatic breathing, 5 breaths, 4 times today.
- A short outdoor walk if you feel ready. 5-10 minutes total.
- Pelvic tilts (lying down, knees bent, slowly flatten low back, release). 5 reps if comfortable.
- Continue daily walks — 10 minutes outside, easy pace.
- Glute bridges, 5 reps. Don't worry about how high — just feel the glutes engage.
- Clamshells (side-lying, knees bent, lift top knee), 8 per side. Tiny range of motion is fine.
- Walks: 12-15 min.
- Transverse abdominis activation: lying down, knees bent, exhale and draw lower belly toward spine without flattening low back. Hold 5 sec, repeat 6 times.
- Glute bridges 8 reps, clamshells 8 per side.
- Walks: 15 min.
- Standing diaphragmatic breathing — same drill, but standing. 5 breaths, 3 times.
- Pelvic tilts standing against a wall — small range, 8 reps.
- Bodyweight sit-to-stand from a chair (slow). 5 reps if comfortable.
- Walks: 15-20 min.
- All of the above, easier than yesterday.
- Reflect: what felt good? What didn't? Note it.
- Next phase (weeks 2-6) is gentle deep-core and pelvic floor coordination — see the link below.
01
Day 1 · ~5 min movement · Focus: Breath + posture
Rest, breathe, walk to the bathroom
Note — If you had a C-section: logroll out of bed. Don't sit straight up.
02
Day 2 · ~8 min movement · Focus: Breath + gentle ambulation
Walk farther — to the kitchen
03
Day 3 · ~12 min movement · Focus: Walking + posture
Around the block, slowly
04
Day 4 · ~15 min movement · Focus: Breath + hips + glutes
Add gentle hip work
05
Day 5 · ~18 min movement · Focus: Transverse abdominis + breath
Re-engage the deep core
Note — If anything feels coning, bulging, or pulls at the C-section scar — stop and walk only.
06
Day 6 · ~20 min movement · Focus: Posture + standing breath
Standing reset
07
Day 7 · ~20 min movement · Focus: Recap + look ahead
Reflect — and plan the next phase
What comes after week 1?
Weeks 2-6: gentle reconnection
Week 2 starts the slow build: longer walks, pelvic floor coordination, transverse abdominis activation, glute bridges, clamshells. Real strength work waits until your 6-week OB clearance (or 8-12 weeks for C-section).
Ready for week 2 onward?
Postpartum recovery training, in your living room.
Babies and Barbells LV · babiesandbarbellslv.com · NASM-Certified Prenatal & Postpartum Trainer · Macungie, PA
This guide is for education, not medical advice. Always defer to your OB.