4 Week Postnatal Programme
![](https://www.thepilatesprogramme.ie/wp-content/uploads/2022/02/DSC02293.jpg)
For new Moms, the 4-Week Postnatal Programme is the perfect way to reconnect to your core and rebuild your strength in a safe way.
As a Physiotherapist Aoife knows the importance of taking the time to build strength in your core and pelvic floor as you return to exercise.
Check out the Postnatal Page for recommendations for exercising Postpartum.
Week 1.
Monday – Postnatal Introduction + Postnatal Abs
Tuesday – Rest
Wednesday – Postnatal Whole Body 1
Thursday – Rest
Friday – Postnatal Abs + 10-Minute Arms
Saturday – Rest
Sunday – 15-Minute Stretch
Week 2.
Monday – Postnatal Whole Body 2
Tuesday – Rest
Wednesday – Postnatal Whole Body 1
Thursday – Rest
Friday – Gentle Burn & Sculpt
Saturday – Postnatal Abs
Sunday – Rest
Week 3.
Monday – Back Specific Pilates
Tuesday – Rest
Wednesday – Postnatal Whole Body 1
Thursday – Rest
Friday – Gentle Burn & Sculpt
Saturday – Rest
Sunday – 15-Minute Stretch
Week 4.
Monday – Postnatal Whole Body 2
Tuesday – Rest
Wednesday – Beginner Barre
Thursday – Rest
Friday – Booty Burn 1
Saturday – 10-Minute Gentle Abs
Sunday – Rest