Post-Pregnancy • Low Impact • 24+-Week Program

PWR Post-Pregnancy

This program focuses on improving your posture and regaining strength safely with low-impact exercises. The gentle workouts are designed specifically for women who are looking to get back into a regular fitness routine after having a child.

Kelsey Wells

I’m Kelsey Wells, creator of the PWR programs and Redefine Fitness. I’ve been a certified personal trainer since 2016, am also certified in pre and postnatal fitness, and I want all women to feel self-acceptance and empowerment with my strength training programs.

28 minute workouts
28-week program
All equipment is optional
Focus on healing, restoring and regaining strength
No previous workout experience needed

Program Overview

If you’ve recently given birth and are interested in trying PWR Post-Pregnancy, it’s essential you receive clearance from your healthcare provider before you begin.

PWR Post-Pregnancy is a 28-week program and is designed to primarily help you improve your posture, pelvic floor stability and abdominal strength. Each 28-minute workout is low-intensity and includes a warm-up, followed by low-impact exercises that can be done with or without equipment.

It includes four optional beginner weeks and is broken down into different stages to gradually support your transition to regular exercise.

The four beginner weeks and the first four weeks of the main program focus on rectifying postural issues, pelvic floor activation and each stretching
In weeks 5-12, workouts no longer contain stretching and transition to resistance-based exercises to start rebuilding your strength
In weeks 13-24, the program moves towards more traditional resistance training, but it’s still a very beginner-style program with specific considerations for post-pregnancy.

PWR Post-Pregnancy includes weights, a very small amount of plyometrics (jumping exercises), and gradually works towards higher-intensity abdominal exercises. High-intensity cardio sessions become optional in weeks 17-20 and recommended in weeks 21-24 if you’re feeling up to it.

As with other Sweat programs, rest days and active recovery sessions allow your body adequate time to recover from training. There are options for active recovery focussing on the upper body, lower body and full body.

When you reach the end of the program, you may wish to continue working out at home with another program or you can repeat the program from week 5 to continue rebuilding your strength and confidence. It’s important to consult your doctor at this stage before starting a new exercise program post-pregnancy.

Equipment

What you’ll need

There are a few pieces of equipment used in this program, but all are optional depending on how you feel and you can also follow this program using just your bodyweight. You can also substitute any of the equipment required for another piece of equipment or suitable objects you have at home, such as bottles of sand or water instead of dumbbells, or a flat, stable, low surface instead of a step.