The postpartum workout plan
built for real recovery.
8 weeks. 3–4 days per week. Bodyweight and light dumbbells only. The Mommy Makeover program rebuilds core strength, restores pelvic floor function, and returns you to full-body fitness — safely, progressively, and without a gym.
4-Phase Program Structure
Each phase builds on the last. You start where you are — and finish stronger than before.
Foundation & Reconnect
Pelvic floor activation, diaphragmatic breathing, gentle core re-engagement. No loading — pure movement quality.
Rebuild
Introduce loaded movements with bodyweight squats, rows, and hip hinges. Build tissue capacity for heavier training ahead.
Strengthen
Progressive overload begins. Add resistance, increase volume, introduce split squats and overhead press. Energy levels rising.
Peak
Full-body integration, compound lifts with confidence, and strength benchmarks. You finish stronger than before pregnancy.
Why This Program Works
Built for the postpartum body — not a generic workout with "safe for moms" in the title.
Rebuild Core Safely
Targets deep abdominal and pelvic floor muscles first — the muscles most disrupted by pregnancy and delivery.
Progressive Overload
Starts gentle and builds intensity week over week, so your body adapts rather than breaks down.
30–45 Min Sessions
Designed for real mothers with limited time. Every workout is concise, efficient, and effective.
Train Anywhere
All you need is a set of light dumbbells. No gym membership, no childcare logistics.
Full-Body Results
Addresses posture, upper body strength, and lower body power — not just "core work."
Free to Start
No subscription required to begin. Upgrade to premium to unlock all 8 weeks.
Common Questions
How soon after birth can I start? +
The Foundation phase (Weeks 1–2) is appropriate for most women 6–8 weeks postpartum with their doctor's clearance. The program begins gently and only loads the body when it's ready.
Do I need equipment? +
A single set of light dumbbells (5–15 lbs) handles the entire program. No gym, no barbell, no machines.
What if I had a C-section? +
The Foundation phase is designed with C-section recovery in mind. Avoid any exercise that creates pulling or pain at the incision site. Progress at your own pace.
Is this program free? +
The app is free to download and use. The Mommy Makeover program is part of FormPulse Premium ($9.99/mo or $6.99/mo billed annually).
Ready to start your recovery?
Join FormPulse free. Track every session, see your strength return week by week, and finish the full 8-week program.
Start Free →No credit card for free tier · Premium from $6.99/mo