Feel strong in your body again after birth, without guessing what's safe.

Even if you've had a caesarean, you leak when you sneeze, or your tummy still doesn't feel like yours. You got told you're cleared at six weeks, then sent home with nothing.

This is the week-by-week plan you should have been given, from the day you give birth to the day you're ready to run.

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Start my 12 weeks

Instant PDF download · Read it on your phone while you feed

You're running on no sleep. You don't have the headspace to work out which exercises to do. You need someone to tell you exactly what to do, and when.

Hi, I'm Sarah, Pelvic Floor Physiotherapist and Mum of 2.

  • Doctor of Physiotherapy

  • Bachelor of Exercise Science

I've spent 9 years helping people recover their pelvic floor and core after birth, and I run a women's health clinic on the Gold Coast, Australia.

I've also had two babies.

And even knowing everything I know, I remember those first weeks: leaking boobs, changing my pad yet again, and wondering how I was ever going to feel strong again.

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What's Inside:

Three phases. Twelve weeks. One page for every week.

Week 0-2: RECONNECT

  • Reconnect with your breath and pelvic floor without doing too much, too soon.

  • Move, cough and get out of bed after a caesarean with a dedicated caesarean care page.

  • Start crunches in Week 2, with exactly how to do them and what to watch for. (Had a caesarean? Hold off if your scar pulls or hurts.)

  • Know your stop signs, so you can tell "normal" from "call someone."

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Week 3-6: REBUILD

  • Finally understand your bladder and bowels: how much to drink (more if breastfeeding), how to sit on the toilet, and how to protect against prolapse.

  • Find a neutral spine so every exercise works the muscles it's meant to.

  • Walk into your 6-week check knowing what to ask, and check your own tummy separation at home.

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Week 7-12: GET STRONG

  • Know exactly what to do on Monday, Wednesday and Friday: strength, a 7-minute conditioning round and a core finisher, about 30 minutes.

  • Know how heavy to go. Suggested weights are on every loaded exercise.

  • Do every move right, with photos for warm-ups, pelvic floor finishers and stretches.

  • Find out if you're ready to run and jump with a return-to-impact test, instead of just hoping.

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Your first win:

You don't have to wait six weeks. Your first session starts in bed on Day 0, and crunches are back in Week 2.

Start my 12 weeks

Built on evidence, not trends

Every recommendation in this book comes from research and nine years of clinical experience, not whatever's trending on social media this month.

  • 9 years as a pelvic health physiotherapist

  • 17 research references behind the program

  • 2020 first written for my clinic clients, fully rebuilt for 2026

FAQs

When can I start?
Day 0, the day you give birth. You don't need to wait for your 6-week check. Week 0 is gentle breathing and pelvic floor reconnection. Already a few weeks in? Use the Find your week page to jump to where you are.

I had a caesarean. Is it for me?
Yes. There's a caesarean care page in Week 0 and caesarean notes through the program, including when to hold off on an exercise if your scar feels pulling, painful or tender.

My baby is older than 12 weeks. Is it too late?
No. Start at the beginning and work through at your own pace. The basics in the early weeks matter whether you're 3 weeks or 3 years after birth.

Do I need equipment?
Weeks 0–6 need only you and the floor. From Week 7 you'll use dumbbells, and every loaded exercise has a suggested weight.

I have leaking, heaviness or abdominal separation. Can I do it?

The program teaches you which symptoms mean stop and when to see a women's health physio. It's a general program, so if you have symptoms, an assessment with a women's health physio alongside it is the best plan.

Does this replace seeing a physio?

No. It's the plan between appointments, or the plan if you can't get to one. It doesn't replace a one-on-one assessment.

How do I get it?

It arrives by email straight after checkout as a PDF. Read it on your phone, tablet or computer, or print it.

Can I get a refund?

Because this is an instant digital download, we don't offer refunds if you change your mind. If your file doesn't download or open properly, or something isn't as described, email hello@pelvichq.com and we'll fix it or make it right. This doesn't affect your rights under the Australian Consumer Law.

LAUNCH PRICE: 50% OFF

$67 $134 (usd, one payment)

  • The full 12-Week Postnatal Program (52-page PDF)

  • A plan for every week, from birth to Week 12

  • Caesarean care, bladder, bowel and 6-week check pages

  • Mon / Wed / Fri workouts with suggested weights

  • Return-to-impact test

  • Lifetime updates: every new edition, free. Come back to it after your next baby too.

START MY 12 WEEKS

Launch price of $67 USD (50% off the full price of $134 USD) is available until 11:59pm AEST, 17 October 2026. After that the price is $134 USD. Digital PDF only.

One payment. Instant download. Yours for life.

This program is general information and exercise guidance, not a substitute for individual assessment. If you have pain, bleeding or symptoms that worry you, see your doctor or a women's health physiotherapist.

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