Your Recovery
/ Postpartum
Welcome to a
New Beginning
Your baby is here. And while so much attention naturally turns to your newborn, you deserve care too. Your body has done something extraordinary.
Recovery isn’t about rushing back to who you were before pregnancy. It’s about supporting the body you have today, rebuilding strength gradually, and giving yourself the patience you deserve.
Every recovery journey looks different. This guide will help you understand what your body needs now, and how to return to movement safely.
This guide is for general wellness and educational purposes and is not medical advice. Always consult your healthcare provider before beginning any exercise program after birth.
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What’s Happening With Your Baby
Your baby is learning, growing, and adapting to life outside the womb every single day.
Every cuddle, feeding, and moment together helps build a strong foundation for your baby’s development.
✨Recovery isn’t linear.
Some days will feel easier than others.
That’s completely normal.
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What’s Happening With Your Body
You may notice:
Your body is beginning one of the most remarkable recovery processes it will ever experience.
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Healing Takes Time
Pregnancy changed nearly every system in your body. Now your body is gradually adapting once again.
Healing isn’t measured by how quickly you “bounce back.” It’s measured by how well you support your body through recovery.
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Gentle Reminder
Progress isn’t about speed.
It’s about consistency.
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How To Support
Your Recovery
Your body needs nutrients to recover.
Focus on protein, fiber, healthy fats,
colorful vegetables, and plenty of fluids.
Sleep may look different now. Recovery happens during rest as much as during movement.
Gentle walking, breathing, and mobility work help you reconnect with your body. Start where you are.
Healing doesn’t follow a perfect timeline. Trust your body’s pace.
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Rebuilding
Strength
Recovery isn’t simply about exercising again. It’s about restoring the foundation — your breathing, your posture, your deep core, your pelvic floor, your movement patterns.
When these foundations become stronger, everything else becomes easier. This is why postpartum recovery deserves its own approach — not simply returning to your old workouts.
💪Restore the foundation first.
Strength follows.
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Weekly Recovery Checklist
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Did You Know?
Recovery continues long after the first six weeks. Your body keeps adapting for months after birth. That’s why rebuilding strength gradually is so important.
Your core is more than your abdominal muscles. Your diaphragm, deep core muscles, pelvic floor, and back muscles work together every time you move, lift, breathe, or carry your baby.
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Questions
We Hear Most
Every recovery is different. Your healthcare provider can help determine when it’s ok for you to resume exercise. Once you’re cleared, a structured postpartum program can help you rebuild strength gradually and safely.
Your body has experienced enormous physical changes. Rebuilding strength is a process —
not a single workout.
Recovery takes time. Your body deserves kindness, not criticism. Focus on how you feel rather than how quickly you return to your
pre-pregnancy routine.
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A Stronger You
Recovery isn’t about becoming the person you were before pregnancy. It’s about discovering the strength you’ve gained through the journey.
Every nourishing meal. Every deep breath. Every walk. Every workout. Every moment you choose to care for yourself is helping rebuild the foundation for the next chapter
of your life.
✨You are recovering. You are growing.
You are stronger than you know.
POSTPARTUM Program
by Nastya Nass
Dancer, coach, mom of three. I trained through all three pregnancies and rebuilt after each birth. Those years became the NASS FIT programs: before, during and after pregnancy.
Explore the program