A few important things before we begin — please read.
This app is not medical advice. After Baby provides general fitness and educational information only. It is not a substitute for care from your physician, OB/GYN, midwife, or pelvic-floor physical therapist.
Get cleared first. Do not begin, and do not progress to a higher level, until you have been evaluated and cleared to exercise by your healthcare provider — especially after pregnancy, delivery, C-section, or any complication.
Stop and seek care if you experience pain, urinary leakage, pelvic heaviness or pressure, bleeding, abdominal doming/coning, dizziness, or anything that doesn't feel right. Progress only when you are symptom-free.
You train at your own risk. By continuing you accept full responsibility for your participation and release After Baby and its creators from liability to the fullest extent permitted by law.
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A gentle, confidence-building plan to rebuild your strength — two short workouts a week, made just for you.
Your body. Your pace. You've got this. 💗
These light up on their own as you go — nothing to tap.
A mini certificate for every level you finish, and the full one when you’ve done all three.
A little encouragement, unlocking as you go. 💗
Five little things that make everything else make sense.
Three levels that grow with you — you never outgrow this app. Move up only when you feel ready and your provider is on board.
Your history stays. We’ll archive this journey and start you gently from the beginning.
Two strength days, spaced apart so your legs feel fresh each time. Pilates and walks fill in the rest — nothing here should feel like too much.
Three strength days with a day between each. Pilates and walks fill the gaps — and a full rest day is still part of the plan.
Three to five strength days, built around your choices above.
Just enough to wake up your core, hips, and glutes. Not a workout — a hello to your body. Same warm-up both days.
Legs, glutes, an upper-body push, and core. Move through them in order, resting between sets. Remember: leave 3–4 reps in the tank on every set. 💗
The friendliest squat there is — you're just sitting to a bench and standing back up.
Breathe: in on the way down, out as you stand up.
Teaches the "hip hinge" and shapes the backs of your legs and glutes.
Breathe: in as you hinge down, out as you stand and squeeze your glutes.
The star glute move — safe, simple, and it works your backside beautifully.
Breathe: out as you lift the hips (with a gentle inner "lift"), in as you lower.
Balances all the holding and carrying you do with the baby — and the machine keeps it easy and stable.
Breathe: in as it comes back, out as you press away.
Builds up the shoulders and helps you carry the baby with less fatigue.
Breathe: out as you press up. Keep your belly from pushing out.
Legs, glutes, an upper-body pull, and core. The pulling moves are your posture heroes — they open up the shoulders that feeding and carrying round forward. 💜
One leg at a time builds balance and shapes the glutes — stepping back is much kinder on the knees.
Breathe: in as you lower, out as you drive up.
A fully supported machine that shapes the backs of your legs — nothing to balance, just smooth reps.
Breathe: out as you curl the weight in.
Strengthens the whole back of your body and the low back that carrying a newborn tires out.
Breathe: out as you rise up.
Builds the back muscles that hold you upright — your posture will thank you.
Breathe: out as you pull down, in as it returns.
The best posture move for a new mom — it pulls your shoulders back and opens your chest.
Breathe: out as you row, in on the return.
Squat, hip thrust, and pressing. Your heaviest day of the week.
Your main squat now — a weight held at the chest keeps you tall and makes the squat feel natural.
Breathe: in on the way down, out as you drive up.
The single best glute builder there is. Back on a bench, bar over your hips, drive up.
Breathe: in at the bottom, out hard as you thrust up.
Hamstrings and glutes, now with more weight and a little more range.
Breathe: in as you hinge, out as you stand and squeeze.
Chest and shoulders together, on a supported angle that's kind to your core.
Breathe: in as you lower, out as you press.
Now standing — so your core works while your shoulders do.
Breathe: in as you lower, out as you press overhead.
Weighted now — hold a light dumbbell or plate overhead as you move.
Breathe: exhale as the limbs extend away.
Lunges, hamstrings, and all the back work that undoes a day of carrying baby.
Single-leg strength and real-world balance — you'll feel this one shape your legs and glutes.
Breathe: in as you lower, out as you step up.
Direct hamstring work — now with heavier weight and a slower lower.
Breathe: out as you curl, in as you lower.
Builds your back and upper-body posture — the antidote to feeding and carrying all day.
Breathe: out as you pull down, in as you release.
Mid-back and posture. Squeeze your shoulder blades together each rep.
Breathe: out as you row, in as you reach forward.
Glutes and a strong, resilient lower back.
Breathe: out as you rise, in as you lower.
Side body and deep core — progress to a full side plank when ready.
Breathe: slow, steady breathing throughout.
A balanced third day with extra glute shaping and a core finisher.
A glute and quad builder that also trains balance — just stepping onto a box, with control.
Breathe: out as you step up, in as you lower.
The Level 1 glute bridge, now one leg at a time — twice the challenge for each glute.
Breathe: out as you lift, in as you lower.
Supported chest and arm work — stable, safe, and easy to progress.
Breathe: out as you press, in as you return.
One arm at a time, braced on a bench — your core resists twisting while your back works.
Breathe: out as you row, in as you lower.
Direct glute shaping. Slow, controlled, squeezed at the top.
Breathe: out as you kick back, in as you return.
Grip, core, and posture under load — then finish with Bird Dogs.
Breathe: steady breathing throughout.
Squat-focused strength day. Heavy, deliberate, progressive.
The king of lower-body strength. You've earned the barbell — now we build real strength week over week.
Breathe: big breath in and brace at the top, exhale as you drive up.
Heavy glute work. Keep progressing the load — glutes respond to it.
Breathe: in at the bottom, out hard on the thrust.
Brutal and brilliant — one leg on a bench behind you, all the work in the front leg.
Breathe: in as you lower, out as you drive up.
True overhead strength — shoulders, arms, and a rock-solid core.
Breathe: brace and exhale as you press.
Heavy loaded carries — the most functional core work there is. Then an ab-wheel or long-plank finisher.
Breathe: steady breathing — never hold your breath.
Deadlift and pulling. Your back and hamstrings get strong here.
The posterior-chain king. Technique first, always — then add weight.
Breathe: big breath and brace at the bottom, exhale as you stand.
Upper-back strength. Work toward your first pull-up with assistance; heavy pulldowns in the meantime.
Breathe: out as you pull, in as you lower.
Back thickness and posture with your core fully supported — so you can go heavy.
Breathe: out as you row, in as you lower.
Hamstring strength. Nordics are advanced — the seated curl is a great alternative.
Breathe: out as you lower (Nordic) or curl (machine).
Heavy anti-rotation core — then a weighted side plank to finish.
Breathe: exhale as you press out.
Pressing, loaded single-leg work, and shoulder health.
Chest and shoulders — heavier and higher volume than Level 2.
Breathe: in as you lower, out as you press.
Heavy hamstrings and glutes — the hinge you mastered, now loaded.
Breathe: in as you hinge, out as you stand.
Loaded single-leg work for shape and athleticism.
Breathe: in as you lower, out as you step.
Mid-back volume and posture.
Breathe: out as you row, in as you reach.
Shoulder shape and shoulder health, paired as a superset.
Breathe: out on the lift/pull, in on the return.
Weighted dead bugs plus a heavy suitcase carry to finish.
Breathe: exhale as the limbs extend.
An optional fourth day: glute volume and arm work.
Volume day for glutes — lighter than Day 1, more reps.
Breathe: in at the bottom, out on the thrust.
Glutes, quads, and balance.
Breathe: out as you step up, in as you lower.
Direct glute shaping, slow and squeezed.
Breathe: out as you kick, in as you return.
Arms, paired as a superset — because strong arms carry car seats.
Breathe: out on the effort, in on the return.
Slow, controlled core and spine work to finish.
Breathe: exhale as you reach out.
An optional fifth day: conditioning, power, and a core circuit. Or keep this as a Pilates day.
Conditioning without pounding — 10–15 minutes to start the day.
Breathe: steady rhythmic breathing.
Explosive hips, strong back, big heart rate — a hinge you already know, now powerful.
Breathe: sharp exhale at the top of every swing.
Light and paused — a mobility and quality rep day for your squat.
Breathe: in on the way down, out on the way up.
Heavy carries for grip, core, and posture.
Breathe: steady breathing.
Core circuit to finish: side plank, dead bug, bird dog — two rounds.
Breathe: slow, steady breathing throughout.
This is the most important part for your recovery — and it's gentle. No crunches or sit-ups. Instead, we rebuild the deep core that holds everything in.
Your breathing, explained simply 🫁
Think of your core like a soda can — your breathing muscle up top, your pelvic floor on the bottom, and your deep tummy muscles wrapping the sides. When they work together, everything stays supported.
Breathe in: ribs widen all around, everything gently softens and relaxes.
Breathe out: ribs come down, your pelvic floor gently lifts, and your lower belly quietly draws in. Think "lift and hug" — not a hard squeeze.
The rule for every move: breathe out through the hard part. Start blowing the air out a half-second before you push or lift. That's your core protecting itself, automatically.
What is "doming" and what do I do about it? 🌷
During effort, watch your belly. If a ridge or bulge pops up down the middle (like a little tent), that's called doming/coning — it just means there's more pressure than your tummy can hold in that position right now. What to do, in order: (1) fix your breathing — breathe out through the effort (this fixes most of it instantly). (2) Make the move smaller or lighter. (3) If it still domes, switch to the easier version and try again in a week or two. A little that disappears when you breathe out is fine. A ridge you can't control with your breath is your cue to ease off — and worth mentioning to a pelvic-floor physical therapist.
On your back, knees up. Lower one arm and the opposite leg while keeping your low back pressed to the floor. Breathe out as your arm and leg reach away.
Band or cable pulling from your side; press your hands straight out and resist the twist. Breathe out as you press out.
Hold a weight in each hand and walk tall, ribs over hips, breathing normally the whole way.
On hands and knees, reach the opposite arm and leg to a straight line without letting your hips tip. Breathe out as you reach.
Weight in one hand; walk tall without leaning toward it. Stay stacked and breathe.
Hold a straight line from knees, breathing steadily.
This isn't a program you finish and close. It's three levels that carry you from your first postpartum rep to genuinely strong — and keep going from there.
Level 1 · Rebuild — 10 weeks, 2 days a week. Three gentle phases; each one earns the next.
Level 2 · Build & Strengthen — 12 weeks, 3 days a week. Three four-week blocks.
Level 3 · Strong & Athletic — ongoing, 3–5 days a week. You train in repeating four-week waves, for as long as you like.
One simple rule runs the whole plan. You won't need anyone standing next to you.
In plain words:
Example — Box Squat (range 8–12):
| Week | Weight × reps | What happened |
|---|---|---|
| 1 | 15 lb × 8, 8 | Start easy |
| 2 | 15 lb × 10, 10 | Added reps |
| 3 | 15 lb × 12, 12 | Hit the top! |
| 4 | 20 lb × 8, 8, 8 | Up in weight, added a set |
| 5 | 20 lb × 10, 10, 10 | Climbing again |
While you're breastfeeding, the goal is eating enough — not dieting. Your body is building muscle and making milk, and both need fuel.
Your daily protein target — plug in your own weight:
Spread it across the day — a palm or two of protein at each meal plus a protein-rich snack. That supports both muscle repair and your milk.
You feel great and you're cleared — this is about smart guardrails, not fear. Here's the simple traffic-light system.
Every set you log and every check-in you save shows up here — your own record of getting stronger. All of it stays on your phone.
Private — photos never leave your phone. Same spot, same light, once every few weeks is plenty.
Honest expectations — real, earned progress, not overnight magic.
The moves feel smoother and more confident. You'll likely stand a little taller, feel more "connected" in your core, and often notice a nice lift in energy and mood. Not much change on the scale yet — and that's exactly right.
Clear strength gains — the weights that felt awkward now feel easy. Your glutes start to feel firmer, and your posture visibly improves. Your midsection may already look flatter, just from a stronger, better-coordinated core holding everything in.
Genuinely stronger everywhere. Firmer, more shaped glutes (usually the standout change), early definition in your legs, and a stronger, tighter-feeling core. A gradual, lasting reshape — more tone, softness slowly normalizing — rather than a big scale drop.
You'll be training like a strong, healthy lifter — ready to add a third day if you'd like, push a little heavier, and keep building. Same golden rule the whole way: consistency beats intensity.
Two workouts a week. Leave a little in the tank. Breathe out through the hard part. That's it — and it adds up to something wonderful.