Stage 1 · Repair (from 6 weeks postpartum)
Diastasis Recti Repair · 28 Days
A free 28-day program by Nourish Move Love, designed with a pelvic floor physiotherapist — about 10 minutes a day, starting with deep core breathing to reconnect your transverse abdominis. After a C-section, wait until 8 weeks and check with your doctor first.
28-Day Diastasis Recti Repair Program (full playlist · 10 videos)
Nourish Move Love · free official playlist
10-Min Beginner Postpartum Core #1
No equipment · gentle start
10-Min Deep Core + Pelvic Floor (daily quick session)
Nourish Move Love · no equipment · postpartum safe
Kegel Exercises for Women (physiotherapist's official playlist)
Michelle Kenway · Australian pelvic floor physiotherapist
12-Min Diastasis Recti Repair (with form cues)
Fit With Sally
Stage 2 · Rebuild (approx. 6–12 weeks)
Full-Body Postpartum Rebuild · 30 Days
Keep consolidating core and pelvic floor while adding light strength work and low-impact cardio, 10–35 minutes a day. If it feels too hard, drop the weights and rest more — postpartum training is about rebuilding, not bouncing back.
30-Day Postpartum Workout Plan (full playlist)
Nourish Move Love · free official playlist + PDF calendar
30-Min Postpartum Strength Workout
Dumbbells · full body
Stage 3 · Tone (after 12 weeks)
Strength & Toning
Once the foundations are solid: fuller strength sessions that retrain everyday patterns like carrying your baby and lifting the capsule. Before returning to high-impact exercise (running, jumping), do a postpartum readiness self-check or get assessed by a postnatal therapist.
25-Min Full-Body Strength
Dumbbells · beginner–intermediate
15-Min Full-Body Strength (for busy days)
Dumbbells · short & efficient
30-Min Pyramid Strength
Dumbbells · advanced
TRUSTED AUSTRALIAN RESOURCES
Trusted Australian Resources
Free postnatal exercise resources from Australian government health channels, public hospitals and registered physiotherapists, for cross-reference (external sites, open in a new tab).
Better Health Channel · VIC Government
Postnatal exercise guide (when to start · breastfeeding · pelvic floor) ↗
The complete postnatal exercise guide from Australia's official health channel: staged timeline (6 weeks / 12–16 weeks / 16+ weeks), warning signs and safety advice.
KEMH Public Hospital · WA
Physiotherapy after childbirth (incl. 6–12 week workout videos) ↗
Free official resource from King Edward Memorial Hospital: a physiotherapy-after-childbirth guide (PDF), with companion 6–12 week workout videos on their website.
The Royal Women's Hospital · Melbourne
Exercise after birth (pelvic floor + deep core + return-to-exercise timeline) ↗
Official guide from one of Australia's leading public hospitals: pelvic floor and deep abdominal exercises, back care for getting out of bed and lifting, and a return-to-exercise timeline (avoid high impact for the first 12 weeks). Fact sheets in multiple languages.
Pelvic Exercises AU · Michelle Kenway
Diastasis recti repair basics (physio video + technique) ↗
Diastasis recti repair basics from an Australian pelvic floor physiotherapist: a three-step seated activation routine and progression principles. External site; includes her own paid courses.
Not sure which stage to start from?
Everyone's abdominal separation and pelvic floor are different. MomHomeCare's certified postnatal therapists offer one-on-one in-home assessments and a recovery plan tailored to you — even better combined with traditional belly binding and MLD.
Videos on this page are free content published publicly on YouTube by third-party creators, shown via the official embedded player; copyright remains with the original creators (Nourish Move Love and others). This is general health and lifestyle information only — not medical advice, diagnosis or treatment. Consult your doctor or midwife before starting any exercise program. If breastfeeding, make sure you get enough calories and fluids.