Sweat Trainer Kayla Itsines’ own journey inspired the development of her Post-Pregnancy program in the Sweat app. It wasn’t until she returned to training after giving birth to her daughter Arna, that she realised how much core strength she had lost during pregnancy and from having a C-section birth.  

To regain her strength and confidence, Kayla had to slowly ease herself back into training and focus on a completely different style of training to High Intensity with Kayla. Post-Pregnancy has been designed to help all women begin or return to light exercise after having a baby, and provides mothers with the right tools to help rebuild their strength.

Kayla’s Post-Pregnancy program provides 16-weeks of exercises, with four foundational weeks that account for the different experiences a woman may go through during her pregnancy and postpartum journey. It is designed to use minimal equipment, with resistance sessions from 15-25 minutes in length that can be completed in the comfort of your own home and at your own pace.  

Kayla’s program has been endorsed by a panel of leading obstetricians and clinical exercise physiologists and gives you the training tools to rebuild your foundational strength, core stability and posture after having your baby. It does this through rebuilding foundational core and pelvic strength before progressing into more complex movements, such as squats. This progressive approach will slowly increase in intensity throughout the program with the intention of helping you return to your pre-pregnancy routine after the 16 weeks.  

As the program has been endorsed by a leading team of healthcare professionals, women who experience weak pelvic floor symptoms, abdominal separation (Diastasis Recti), or suffered from any complications during pregnancy or birth are able to participate in this program with clearance from an obstetrician or healthcare professional.  

Who Can Use Post-Pregnancy?

This program has been designed for women post-pregnancy who have received clearance from their medical professional — typically at six weeks postpartum.

This program includes four foundational weeks for women who may have either had complications during pregnancy, during their labour or the birth of their baby, such as a weakened pelvic floor or delivery by C-section.