The first six months after delivery is not a fitness window. It is a reconstruction window. Diastasis recti (the abdominal separation many new mothers carry), pelvic floor weakness, sleep deprivation, hormonal swings — these are real, physiological, and require their own protocol.
The 12-week framework
At Eya, every postpartum mother starts with the same protocol — and progresses at her own pace.
Weeks 1-4: Breath & alignment
Diaphragmatic breathing. Pelvic floor reactivation. Posture. Walking. That is it. No crunches. No “snap-back” anything.
Weeks 5-8: Core integration
Transverse abdominis activation. Glute bridges. Bird dogs. Wall sits. Quiet, deep work.
Weeks 9-12: Strength & cardio
Loaded carries, gentle resistance, low-impact cardio. By week 12, most mothers are stronger than they were before pregnancy — without a single sit-up.
