MobilityPostpartum-Friendly
A 25-minute gentle core and glute session for women, built from movements commonly used in return-to-exercise programmes: 20-second single-leg raise planks and four-corner curtsy steps. Low intensity, no jumping, no crunches and no equipment.
Postpartum-Friendly at a glance
- Level
- Beginner
- Duration
- 25 minutes
- Exercises
- 2
- Estimated burn
- ~150 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Core, Glutes
- Category
- Mobility
- Made for
- Women
- Price
- Free
2 exercises in Postpartum-Friendly
- 1Alternate Single Leg Raise Plank3 × 20s
- 24 Corners Curtsy3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Postpartum-Friendly
Check with your doctor or a pelvic-health physiotherapist before starting, and stop if you notice any doming along the midline or any pelvic-floor discomfort. Breathe out on the effort of every rep and rest as long as you need between sets.
Postpartum-Friendly — questions
How long does Postpartum-Friendly take?
About 25 minutes from the first set to the last. The session contains 2 exercises and burns roughly 150 kcal for an average trainee.
What equipment do you need for Postpartum-Friendly?
Bodyweight, plus a bar or bench for a few movements. The session is built around Alternate Single Leg Raise Plank, 4 Corners Curtsy, and every exercise comes with a demo video in the GymiaFit app.
Is Postpartum-Friendly suitable for beginners?
Yes. Postpartum-Friendly is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Postpartum-Friendly work?
Core, Glutes. 2 exercises, starting with Alternate Single Leg Raise Plank, 4 Corners Curtsy.
Is Postpartum-Friendly free?
Yes. Postpartum-Friendly is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Postpartum-Friendly into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.