The Postpartum Guide Sample

The Postpartum Guide was created by me, Krystle (women's health and orthopedic physical therapist) and my sister Amy (a nurse and personal trainer). We're a sister team that shares a passion for helping women navigate very demanding parts of their life: pregnancy and POSTPARTUM. This guide can be considered a ROADMAP to your postpartum period, whether you are freshly postpartum or your baby is a few years old. We'll get into the differences in the Postpartum Guide for Right After and the Postpartum Guide for Further Out.

We know that one of the BIGGEST concerns women have in the postpartum period is losing weight and getting their body back. BUT, we also know that sometimes what women are doing postpartum doesn't allow their bodies to heal properly and their early exercise choices can actually end up setting them back. Yes, too hard, too fast can set you BACK.

This guide is designed to let your body heal! The Postpartum Guide is programmed to reactivate many of your muscles that became "sleepy" during pregnancy. This happens because we tend to get stuck in certain movement patterns and lose some of our core function during pregnancy (hello baby bump and stretched out abdominal muscles)! During the postpartum period the muscles need to rebuild and restore first and then we can progress up to hitting it hard and reaching your postpartum goals.

Postpartum Guide for Right After 

Example of week 1-5: 


Week 1-5: 

No matter which way you delivered, your body just went through a major trauma. Helping you heal from it is our goal. The first few weeks of the Expecting and Empowered Guide for Right After (Birth) focuses on exercises for your pelvic floor and core. Did you know that contracting and relaxing your muscles increases your blood flow to these areas? This means vital nutrients for healing are being delivered to your lady parts and core, which is why you’ll want to do them. You’ll be ahead of the healing game.

The Postpartum Guide also comes with a walking routine for the same reason: the contraction and relaxing of your muscles. Walking early on promotes healing. 

It also gives you specific instructions for icing and important C-section tips to help your incision heal. We take the guesswork out of the first 5 weeks post-baby and make sure mama is getting cared for too.

Example of Week 6 +7:


Shop the Postpartum Guide

Week 6: 

At week 6, resistance training exercises are added into the mix. This is where I’d suggest you start if you are PAST week 6, but just now starting the Postpartum Guide for Right After.

The Postpartum Guide focuses on activating your deep muscles and building a foundation. It starts SLOW. You have to understand that your body isn’t ready to do ALL THE THINGS you did before pregnancy…YET! You have to build your foundation. Doing so can help you avoid some major postpartum complications such as: urinary incontinence, pelvic organ prolapse, diastasis recti. The exercises were also built with the demands of motherhood in mind. Mommin’ is a physical job that can leave you in pain (ie. breastfeeding/nursing pain, tension headaches, low back pain), but this program helps train you in hopes to avoid all of those. Again, even if you are technically past 6 weeks postpartum, but just getting back to exercise it is SO much smarter to start slow, heal and develop your foundation. This early work will pay off.

Remember: Time goes fast mama, believe me. If you take the right path, you’ll be back to what you love before you know it. 

Example of Advanced Weeks:


What You’ll Need to Do Out Workouts

Advanced Weeks:

The Postpartum Guide goes until 33 week. As the weeks go on, there is a well planned progression. The workouts will get harder and longer. We programmed it so that you could get back to a place where you are doing the things you love comfortably: whether that means crossfit, running, cycling, running a half marathon…whatever your dreams are.

The Postpartum Guide for Mamas Further Out

The main difference in this guide is the information in the introduction. We wanted to speak directly to the woman that hasn’t worked out for a while. The introduction talks about building better habits and how to make your workouts stick. Whereas, the Postpartum Guide for Right After’s introduction focuses on fresh postpartum needs: C-section healing, vaginal birth healing, breastfeeding positions, etc. etc.

The Mamas Further Out Guide also skips the first 5 weeks described above and heads right into workouts.

Which one should I buy?

We always tell women if they are planning to have more children in the future, we’d buy the Guide for Right After and start at week 6. This way, they’ll be able to use it in its entirety the next time and you’ll get the most VALUE.

If you know you are done having babies and past the first few months postpartum, the Mamas Further Out Guide is for you.

The E and E difference:

-Throughout the entire guide there are diastasis recti (DR) modifications. More information about diastasis recti on this blog post. We teach you how to check for it and then what modifications you’ll need. This is SO important because we want to make sure you are not making it worse and that you are healing it.

-Whole body approach. We take a whole body approach to healing— as we believe everyone should. The body works TOGETHER girl. Our approach is to train it as a whole and every workouts will give you pelvic floor/core restoration, flexibility and resistance training exercises.

-Experts. Credentialed, educated, experienced professionals. We see far too many businesses ran by people that don’t have enough experience in the prenatal and postpartum field, there main credential is they look great themselves. We’ve spent countless hours making sure we’re experts in these areas.

Please let us know if you have any follow up questions for us!

Always happy to help!

-Krystle Howald, DPT