Return to Fitness After Having a Baby -A 12-Week Postnatal Plan

Doing too much too soon, leading to pelvic floor dysfunction or worsening of Diastasis Recti.

Strictly monitor for 'coning' or 'doming' in your abdomen, or any heaviness in the pelvic floor. Regress the exercise immediately if these occur.

Sleep deprivation and baby's unpredictable schedule derailing consistency, causing frustration.

Adopt a 'something is better than nothing' mindset. A 5-minute stretch counts on hard days. Prioritize sleep over workouts if you are heavily sleep-deprived.

Poor posture during daily tasks (nursing, carrying) negating the benefits of strengthening and stretching.

Use nursing pillows for support, practice mindfulness about posture during daily activities, and prioritize the daily tension-relief stretches.