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Women’s HealthProgramme

Postnatal recovery

6 weeks after delivery onwards

Recovery after birth is not a race. Sessions reconnect breathing, pelvic floor and deep abdominal support first, then rebuild the strength needed for feeding, carrying and daily life.

30 min sessionPilates₹450Female trainer

The programme, session length and female-trainer preference are already selected.

What a session looks like

  • 5 minCheck-in on birth recovery, sleep, bleeding, pain and pelvic-floor symptoms.
  • 8 minBreathing and deep-core reconnection in a comfortable position.
  • 12 minGentle glute, back and whole-body strength.
  • 5 minMobility, relaxation and a small home-practice plan.

The exercises

Your trainer chooses the right range and effort for you. These are examples of what a coached session may include.

01

Breath and pelvic-floor lift

Reconnects pressure control without straining.

  1. 1.Lie on your side or sit supported.
  2. 2.Inhale and relax the belly and pelvic floor.
  3. 3.Exhale and gently lift around the pelvic openings.
  4. 4.Fully relax before the next breath.

How much · 6 breaths, up to 3 rounds.

Adapt · Begin with relaxation only if lifting feels uncomfortable.

Tip · Use about 30% effort; harder is not better.

02

Heel slide

Challenges deep abdominal control with very low load.

  1. 1.Lie with knees bent, or recline if comfortable.
  2. 2.Exhale and slowly slide one heel away.
  3. 3.Stop before the back arches or abdomen domes.
  4. 4.Return and change sides.

How much · 2 sets of 6 each side.

Adapt · Make the slide shorter.

Tip · Watch the midline; stop if it pushes upward.

03

Glute bridge

Rebuilds hips and support for lifting and carrying.

  1. 1.Lie with knees bent and feet hip-width.
  2. 2.Exhale and press through the heels.
  3. 3.Lift hips only as high as comfortable.
  4. 4.Lower slowly, one part of the spine at a time.

How much · 2 sets of 8.

Adapt · Use a small pelvic tilt without lifting.

Tip · Keep the ribs soft rather than flaring.

04

Band row

Counters feeding and carrying posture.

  1. 1.Sit tall holding a light resistance band.
  2. 2.Reach arms forward.
  3. 3.Pull elbows back beside the ribs.
  4. 4.Return slowly without rounding.

How much · 2 sets of 10.

Adapt · Use a lighter band or no band.

Tip · Pause when the shoulder blades come together.

A typical week

  • Two coached 30-minute sessions after medical clearance.
  • Short walks that leave you feeling better, not depleted.
  • Two minutes of breathing and pelvic-floor work most days.
  • A full recovery day after poor sleep or a symptom flare.

Tips that make the difference

  • Ask for pelvic-health physiotherapy if you have leaking, heaviness or pain.
  • Avoid crunches and long planks while the abdomen domes.
  • Exhale during lifting, including when lifting the baby.
  • Progress only when symptoms stay settled later that day and the next.

Stop and get medical advice if

  • Bleeding becomes heavier or bright red after activity.
  • Pelvic heaviness, bulging, leaking or increasing pain.
  • A wound becomes hot, red, swollen or opens.
  • Calf swelling, chest pain, severe headache or unusual breathlessness.

Start only after your postnatal check-up clears you for exercise.

This page is general information, not medical advice. Speak to your doctor about your situation and share their advice with your trainer.

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