What is Post-Pregnancy by Kayla Itsines?

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. 

 

How does Kayla's Post Pregnancy program work?

Kayla’s goal was to provide a program to help all mothers find a comfortable exercise environment to work on rebuilding their foundational full-body strength, core stability, coordination and improve their posture.

Endorsed by a panel of leading obstetricians and clinical exercise physiologists, Post-Pregnancy carefully takes into consideration the changes a woman's body can go through while pregnant, such as the effects that increased relaxin has on joints and ligaments.

The program has 16 weeks, including four foundational weeks that can provide you with the right tools to rebuild your strength. 

The foundational weeks are required for women who may have had complications during pregnancy, labor or birth, such as weakened pelvic floor or delivery by C-section.

Two resistance style sessions are provided each week, with an optional third. These include a mobility section, and two lap-based circuits where two laps of three exercises per circuit are to be completed. Two to three cardio sessions (light walking), a recovery session and a rest day are also part of the weekly goals. 

On top of the resistance sessions, there are optional postural and mobility sessions which can be completed in addition to the weekly goals. These are 5-8 minute short sessions with a focus on reducing soreness and increasing strength and posture.

 

What do the workouts involve?

Post-Pregnancy Foundations — Weeks 1-4

• 2 Resistance sessions 
• Upper Body & Core 
• Lower Body & Core 
• Full Body (optional) 
• Each session will take approximately 15-25 minutes to complete and will be split into sections — Mobility, Circuit 1, Circuit 2 and Cool Down (optional)
• Focus on core strengthening exercises which are appropriate for Diastasis Recti, post-clearance
• 2 Low-Intensity Cardio sessions per week

Once you have completed the first four weeks, you will proceed to the full 12-week Post-Pregnancy program. 

Post-Pregnancy Weeks 1-12

• 2 Resistance workouts
• Upper Body & Core
• Lower Body & Core
• Full Body (optional)
• Each session will take approximately 15-25 minutes to complete and will be split into sections - Mobility, Circuit 1, Circuit 2 and Cool Down (optional)
• 2-3 Low-Intensity Cardio sessions per week

You will also be provided with optional postural and mobility sessions which can be completed in addition to your regular routine. These are 8-10 minute short sessions with a focus on reducing soreness and increasing postural strength and positioning — lower back relief, hip strength and upper body posture. As these sessions are very low intensity, they do not require a warmup or cool down.

Check out Kayla's blog 'How To Get Started With My Post-Pregnancy Program' for some great tips! 

What Equipment do I need? 

The exercises in Kayla’s Post-Pregnancy program have been designed so that you can complete them from the comfort of your own home! 

Below, you can find a full list of the equipment you will need to effectively complete the program:

• Chair
• Dumbbell(s)
• Fitball
• Foam Roller
• Massage Ball
• Recovery Band
• Resistance Band
• Step
• Yoga Mat

 

How do I schedule my week? 

As a busy mother herself, Kayla knows how difficult it can be to find time to get some exercise in. For this reason, she has made sure her Post-Pregnancy program can be adapted to suit a busy lifestyle.

The program is designed to be completed from the comfort of your own home, allowing you to schedule your resistance sessions at a time that suits you and your family! 

If you would like some guidance with scheduling your week, you can find Kayla’s recommended training timetable via the 'Planner' tab within the Sweat app. However, you are also welcome to schedule your own week to fit your work, family, and lifestyle commitments.

In Post-Pregnancy, you will be provided with the following goals to work towards each week, in each phase of the program. A typical week could look like this: 

Post-Pregnancy Foundations — Weeks 1-4

• Monday: Lower Body & Core 
• Tuesday: Low-Intensity Cardio (LISS)
• Wednesday: Upper Body & Core
• Thursday: Low-Intensity Cardio (LISS) 
• Friday: Rest or Full Body (optional)
• Saturday: Active Recovery
• Sunday: Rest

Post Pregnancy Weeks 1-12

• Monday: Lower Body & Core 
• Tuesday: Low-Intensity Cardio (LISS)
• Wednesday: Upper Body & Core
• Thursday: Low-Intensity Cardio (LISS) 
• Friday: Rest or Full Body (optional)
• Saturday: Active Recovery and Low-Intensity Cardio (LISS) (optional) 
• Sunday: Rest

 

Can I combine programs?

If you are postpartum, we do not recommend completing additional exercise on top of Kayla’s Post-Pregnancy program. As your body has already gone through so many changes during pregnancy and childbirth, take the time to heal, strengthen, and care for your body before resuming other styles of training. 

If you wish to complete additional exercise, we recommend consulting your healthcare professional first. 

Feel free to check out our free community Forum to see how other busy mums arrange the weekly resistance sessions to best suit their needs!

Is Kayla's Post-Pregnancy endorsed by women’s health professionals?

Kayla’s Post-Pregnancy program has been reviewed and endorsed by the following panel of leading obstetricians and exercise physiologists from the US, UK and Australia. 

Dr Renee Allen - OBGYN

Dr Allen is a board-certified OBGYN. She’s been practising as a Hospitalist in Atlanta, GA for nearly eight years and holds a faculty appointment in the OBGYN Department of Morehouse School of Medicine as an Adjunct Assistant Professor. 

Born in Jamaica and raised in Toronto, Canada, Dr. Allen completed her undergraduate degree at McMaster University in Hamilton, ON Canada. She holds a Master's of Health Science Degree in Community Health and Epidemiology at from the University of Toronto and Medical Degree from Michigan State University, College of Human Medicine. She completed her residency training in Obstetrics and Gynecology at Emory University School of Medicine.

Dr Allen regularly makes media appearances and has been interviewed by CNN Espanol, ReachMD, Girl’s Life Magazine, Fit Pregnancy Magazine, Bustle, Good Housekeeping Magazine, BlackDoctor.org, Motherhood Moment Blog, Healthline.com and Business Women Magazine.

“(Kayla’s Post-Pregnancy program) has my stamp of approval as a safe, effective and intensive post-natal exercise program that produces significant and long-lasting results for the new mother who has been medically cleared by their physician to return to training.“ 

Dr Dib Datta - Consultant Obstetrician & Gynaecologist

Dib Datta is a Consultant in O&G at Maidstone and Tunbridge Wells NHS Trust, England. He specialises in menopause & HRT, pelvic organ prolapse, menstrual problems, endometriosis, heavy menstrual bleeding, polycystic ovarian disease, vulval disorders and abnormalities of the cervix.

Dr Datta completed his undergraduate medical training at Calcutta Medical College, obtaining post-graduate qualifications at BJ Medical College. In 1994 he became a member of the Royal College of Obstetricians and Gynecologists (RCOG); and the Royal College of Physicians (RCP).

With extensive experience serving on local, regional and national Boards, Dr Datta was head of the Risk Department for Maternity Services at a large hospital in England from 2005-2015. Committed to research, and is registered as a scientist with the National Institute of Health Research, England. 

Dr Dib Datta speaks regularly at national and international conferences and has received a number of awards, prizes and citations. 

“As a practising obstetrician with over 30 years of clinical expertise, my view of the SWEAT training programs in maintaining optimum positions during exercise, developing core strength and enhancing mindfulness of the body is conclusively in line with published studies.” 

Anabelle Johnstone-Dougall - Clinical Exercise Physiologist

Annabelle Johnstone-Dougall is an Australian Clinical Exercise Physiologist and Sport Scientist practising privately in West London. She focuses on the prescription of exercise as medicine where there is evidence that exercise can improve the clients’ outcome. 

Anabelle completed her Honours degree at the University of Queensland and gained experience in rehabilitation clinics in Australia. Her private practice in London includes musculoskeletal rehabilitation, women's health, pregnancy and postpartum exercise programs.

Anabelle’s approach to rehabilitation means providing holistic support to clients throughout their health and fitness journey, including advanced, evidence-based exercise methods and educating clients to independently manage their health. 

“The postpartum period is such a unique experience for every woman and the program really takes this into account. For women who are just starting out on their fitness journey post-pregnancy or have had more complicated births, the program offers an entire month of foundation training that focuses on safely strengthening the entire body while improving mobility in key areas and increasing pelvic floor control.”

Kathryn Warr - Women’s Health Physiotherapist

Kathryn Warr is a physiotherapist specialising in women’s health. She founded her own clinic in 2015 to focus on improving the lives of women through every stage of life. Prior to this, her career has been dedicated to women’s health physiotherapy in hospitals and practices in Australia. 

Her specialised skills include complex pelvic floor, chronic pelvic pain, prolapse and pessary fittings, pregnancy pelvic girdle pain, Diastasis Recti and postnatal checks, including return to exercise. 

Kathryn regularly updates her skills at national conferences and seeks out the latest research in women’s and post-partum health. 

“The team at SWEAT have worked closely with myself and other healthcare providers to ensure their program hits the mark for what new mums need in preparation for return to their pre-pregnancy exercise regime… With a cleverly designed “Foundation” program for those at higher risk of pelvic floor disorders and abdominal muscle weakness, the program focuses on inclusion for ALL women regardless of where she finds herself in her postnatal journey”.

 

Although exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other health care provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those contained in this article, may result in injury. Do not start this fitness program if your physician or health care provider advises against it.

 

This article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.

 

You are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.