HERO POSTPARTUM SARAH LEE04369-2000x1000-2e9ae85

Post-Pregnancy • Post-Pregnancy • 12-Week Program

Post-Pregnancy with Sarah

This 12-week post-pregnancy program is designed for women who have obtained clearance from their doctor to resume exercise after birth. Sarah has created this progressive program to help women rebuild their strength and embrace feel-good movement after pregnancy.

Sarah Smith

I’m Sarah Smith, creator of two pregnancy and post-pregnancy programs at Sweat. I've been a personal trainer since 2014 and became certified in pre and postnatal training after welcoming my two girls. I’m passionate about empowering women to feel strong and active through all stages of pregnancy and beyond.

12 weeks
Minimal equipment
Focus on strength and mobility
All sessions are optional
20-30 minute workouts
Diastasis recti-friendly

Program Overview

If you’re postpartum and interested in trying Post-Pregnancy with Sarah, it’s essential you receive clearance from your healthcare provider before you begin.

Post-Pregnancy with Sarah will help you ease back into exercise after giving birth, with a focus on strengthening your pelvic floor and core, improving mobility and boosting your overall energy levels and full-body strength.

Each week you have four to five optional workouts that will take 20-30 minutes to complete. These sessions are diastasis-recti friendly and include a variety of low-intensity strength exercises and mobility work, with a new training focus every four weeks to help you gradually progress.

During the first four weeks of the program you’ll begin by gently reintroducing your body to movement, core engagement and mobility work with a range of bodyweight, dumbbell and pelvic floor exercises.

In weeks 5-8, you’ll begin by gently reintroducing your body to movement, core engagement and mobility work with a range of bodyweight, dumbbell and pelvic floor exercises.

Then in weeks 9-12, you’ll continue to build your full-body strength and can increase your weights if you feel ready to, with a focus on working towards a new core-strength challenge as your final goal.

Equipment

What you’ll need

You can do Post-Pregnancy with Sarah at home or in the gym with some basic equipment. If you don’t have dumbbells, you can use your bodyweight or substitute for two safe objects of the same weight, such as bags of food or full water bottles. If you don’t have a bench, you can use a chair or a stable, flat surface instead.