4-Week Postpartum Core & Strength Guide

Heal Your Core: A 4-Week Postpartum Core & Strength Guide

I'm Pooja — mom of twins, and someone who's rebuilding her own core strength one workout at a time. This guide is the exact program I built for myself and for you, if you're standing where I was: postpartum, unsure where to start, and tired of fitness content that ignores Diastasis Recti completely.

This isn't a generic workout PDF. It's a structured, physiotherapy-informed system built specifically for healing bodies.

What's inside:

1. 5 full workout days (Warm-up + Strength Circuit + Core Finisher) with sets, reps, and rest built in
2. A 6-week progressive overload plan, so you always know what to change and when
3. Diastasis Recti and umbilical hernia safety guidance — what's safe, what to modify, and when to stop
4. A full beginner-to-advanced modification reference for every single exercise
5. Rest-day recovery stretches and a safe cardio progression (walking → incline → swimming)
6. Clear guidance on when it's actually safe to start, based on your delivery and recovery

Who it's for: Beginners, postpartum moms with mild-to-moderate DR, and anyone who wants a program built around healing — not around "getting your body back."