Postpartum Exercises Weeks 1-6 Skip to Videos All | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 3, Kneeling Hip Hinge For working on controlled lengthening of the glutes and pelvic floor Week 3, Glute Bridge For reconnecting with the glutes Week 6, Glute Bridge March For pelvic stability and strengthening the glutes and hip flexors Week 1, Quadruped Pelvic Tilts For mobilizing and reconnecting with the pelvis Week 2, Cat Cow For full spinal mobility and pelvic relaxation Week 4, Thread the Needle For improving upper back mobility Week 3, Kneeling Thoracic Rotation For improving upper back mobility Week 6, Banded Hip Hinge For lengthening the glutes and pelvic floor and reconnecting with the hinge motion Week 6, Static Lunges For glute and quad strengthening Week 6, Wall Sit For strengthening the pelvic floor and assessing symptoms Week 5, Modified Side Plank For improving oblique strength and stability Week 5, Dead Bugs For working on deep core stability Week 5, Quadruped Knee Hovers For deep core connection and stability Week 4, Clamshells For connecting with the glutes and external hip rotation Week 4, Reverse Clamshells For connecting with hip internal rotation and improving pelvic floor lengthening Week 3, Modified Bird Dog For core stability and strength Week 2, Lying Knee Hugs For hip mobility and releasing pelvic tension Week 2, Knee Fall Outs For improving pelvic stability and core control Week 2, Supine Marches For reconnecting with the deep core and hip muscles Week 1, Lying Pelvic Tilts For reconnecting with the pelvis and improving mobility Week 1, Thoracic Rotation For mobilizing the upper back, chest, and abdominals
