Example of Postpartum Exercise Schedule

Fitness & Rehabilitation
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Allied Wellness
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Week One 15 mins: Light Cardio   Stretching   Pelvic Exercises 15 mins: Light Cardio   Stretching   Pelvic Exercises 15 mins: Light Cardio   Stretching   Pelvic Exercises 
Week Two20 mins: Light Cardio   Stretching   Pelvic Exercises 20 mins: Light Cardio   Stretching   Pelvic Exercises 20 mins: Light Cardio   Stretching   Pelvic Exercises 20 mins: Light Cardio   Stretching   Pelvic Exercises
Week Three  25 mins: Light Cardio   Stretching   Pelvic Exercises 25 mins: Light Cardio   Stretching   Pelvic Exercises25 mins: Light Cardio   Stretching   Pelvic Exercises 25 mins: Light Cardio   Stretching   Pelvic Exercises25 mins: Light Cardio   Stretching   Pelvic Exercises
Week Four30 mins: Light Cardio   Stretching Pelvic Exercises30 mins: Light Cardio   Stretching Pelvic Exercises 30 mins: Light Cardio   Stretching   Pelvic Exercises30 mins: Light Cardio   Stretching   Pelvic Exercises 30 mins: Light Cardio   Stretching   Pelvic Exercises
Week Five (after 1st post-partum checkup)30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work 30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work 30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work
Week Six30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work 30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work 30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work
Week Seven30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work Lower Body Strength 30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work Upper body strength30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work   30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work Lower Body strength
Week Eight 30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work Upper body strength30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work Lower body strength30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work Upper body strength 30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work Lower body strength30 mins: Cardio (increasing intensity)   Stretching Pelvic Exercises Abdominal work Upper body strength