Before you begin: a note on safety

This plan is appropriate for people who have had an uncomplicated delivery and have been cleared for gentle physical activity by their healthcare provider.

If any of the following apply to you, please speak with your provider before starting this or any other training program:

- You had a third or fourth degree perineal tear - You had an instrumental delivery (forceps, vacuum) - You experienced significant bladder or bowel changes during or after delivery - You have any sense of pelvic pain, pressure, or a visible bulge in the vaginal area - You had a cesarean section and have not yet discussed pelvic floor activity with your provider - You are unsure whether you have been cleared for training

The goal of this caution is not to alarm you. Most postpartum people can begin gentle pelvic floor work safely. But personalized guidance from a provider who knows your specific situation is always the safest starting point.

How to use this plan

Open the free trainer each day and complete one guided session. That is the entire daily task.

Sessions are intentionally very short. This is not about building strength quickly — it is about gently reconnecting your brain with muscles that have been through a significant physical event.

If a day feels too much, repeat the previous day's session. There is no progression pressure. The skill comes from consistent, gentle repetition.

A realistic goal here is not fast strengthening. It is restoring awareness, calm coordination, and a repeatable daily rhythm that can continue over the following weeks.

Week 1: Reconnecting (Days 1-7)

Day 1: Starting gently

Focus: Just beginning is enough.

Before your session, read the postpartum pelvic floor recovery guide — it explains the "why" behind the gentle approach and what to expect in early recovery.

Your first session does not need to feel significant. It just needs to happen.

Open the trainer and complete one session. Lie down if that feels most comfortable. Keep your knees bent. Breathe normally. Follow the rhythm.

Do not worry about whether you can feel anything clearly yet. That awareness builds over days and weeks.

Today's session: One trainer session, lying down if possible.

Day 2: Just the same

Focus: Repetition is the practice.

Do not look for a different or better sensation today. Just follow the trainer and complete one session.

The repetition itself is the work. Your brain is building a neural pathway every time you consciously engage these muscles, whether the sensation is vivid or not.

Today's session: One trainer session.

Day 3: Notice, do not evaluate

Focus: What do you notice today — without judging whether it is right or enough?

As you move through today's session, simply notice. Can you feel a gentle lift during the contract phase? Can you feel the release between contractions?

If you cannot feel much, that is fine. If you can, that is fine too. You are not evaluating; you are just noticing.

Today's session: One trainer session, with gentle observation.

Day 4: Mid-week check-in

Focus: How are you feeling physically?

Before your session today, do a quiet body check:

- Is there any pelvic pain? - Any new or unusual pressure or heaviness? - Any pain during urination? - Any other new symptoms?

If anything feels wrong, pause the plan and speak with your healthcare provider. "Nothing serious" is almost always the answer, but it is always worth checking.

If everything is fine, proceed with today's session.

Today's session: One trainer session, after a brief physical self-check.

Day 5: Breathing is your anchor

Focus: Let the breath stay easy.

As you go through today's session, let breathing be completely natural. Do not try to breathe in any particular way or sync your breath with the contractions. Just breathe.

The trainer manages the timing. Your only job is to follow the rhythm and keep breathing.

Today's session: One trainer session, focusing on easy natural breathing.

Day 6: Halfway

Focus: You are halfway through.

Halfway through the plan, take a moment to acknowledge that you have completed five days of practice. That is five more days than most people manage, and it is worth something — even if you cannot feel much yet.

If you have been cleared for this practice and have been consistent, you are doing exactly what you should be doing.

Today's session: One trainer session.

Day 7: Week one complete

Focus: Reflection without judgment.

You have completed seven days. However each day felt — whether eventful, unremarkable, or somewhere in between — you showed up for seven days of gentle practice.

That is the work. Not perfection. Not dramatic progress. Just consistent, gentle presence.

Today's session: One trainer session.

Week 2: Continuing gently (Days 8-14)

Day 8: The rhythm is forming

Focus: The session should feel a little more familiar by now.

By day eight, some people begin to notice that the trainer's rhythm feels a little less foreign. This is the mind-muscle pathway beginning to establish itself.

If you still cannot feel much, that is still completely normal. Continue anyway.

Today's session: One trainer session.

Day 9: Pushing is not the goal

Focus: Feeling an urge to do more? This note is for you.

If you are feeling better and have an urge to increase the number of contractions or hold longer, pause. This is not a race.

Gentler-than-you-think, consistent-than-you-imagine is the approach that tends to work best postpartum. A muscle that is still recovering from delivery does not need to be pushed. It needs to be gently reminded of its function.

Today's session: One trainer session, resist the urge to do more.

Day 10: Your body is healing, even when you cannot see it

Focus: Trust the process.

It is completely normal to feel impatient around the two-week mark. You may not feel significant changes yet, and that can be discouraging. Please know: healing is happening even when you cannot see or feel it.

Nerve pathways are re-establishing. Muscle coordination is gradually improving. Tissue recovery is ongoing. This takes months, not weeks.

Your consistent gentle practice is contributing to this process. Keep going.

Today's session: One trainer session.

Day 11: Considering account creation

Focus: Do you want your training record to persist?

If you have been training anonymously and want your history to be saved across browser sessions and devices, today is a good day to consider creating an account with Google sign-in.

This is entirely optional. The trainer and all its value remain free and accessible without an account. But if you want continuity — and want to see your training trail accumulate over weeks and months — an account helps.

Today's session: One trainer session.

Day 12: Notice consistency

Focus: Can you complete the session calmly and without strain?

By day twelve, most people who have been consistent find they can move through a session with less mental effort. The rhythm is familiar, the breathing is natural, and the contraction is becoming more of an automatic response.

If that is true for you, you are exactly where you should be.

Today's session: One trainer session.

Day 13: Almost there

Focus: Tomorrow is the last day.

Two more sessions to go. Not that you are counting — but if you are, that is fine too.

Today's session: One trainer session.

Day 14: Completing the plan

Focus: You did it.

You completed fourteen days of gentle, consistent postpartum pelvic floor practice. Whatever you feel right now — whether triumphant, underwhelmed, or somewhere in between — know that what you have done is real.

Showing up for fourteen days of anything is an achievement. You have built something: a foundation of gentle practice, a daily rhythm, and a connection to your pelvic floor that is yours.

Today's session: Your fourteenth and final session of this plan.

What comes after day 14

If the plan felt right and you want to continue:

- Keep using the free trainer daily, gently, for several more weeks before expecting major functional changes - If you have not already, schedule a postpartum check-in with a pelvic floor physiotherapist — even a single session can give you personalized guidance - You can repeat this plan, move to the 7-day beginner plan, or simply continue with daily trainer sessions

Useful signs of progress at this stage may include:

- the area feels easier to locate - breathing stays easier during practice - the contract and release phases feel clearer - everyday symptoms feel a little less worrying, even before they are dramatically different

If you still feel no awareness or sensation:

This is worth discussing with a pelvic floor physiotherapist. Difficulty engaging the pelvic floor after delivery is common, and in some cases benefits from specific assessment and techniques that go beyond what a home program can provide. Seeing a specialist does not mean you have failed — it means you are being thorough.

If anything felt wrong at any point:

Please speak with your healthcare provider. Pelvic pain, new leakage, heaviness, or any other unusual symptoms should always be assessed.