Early Recovery (Weeks 1-6): Diastasis assessment, pelvic floor re-education, and gentle reactivation. Focus on breathing and alignment.

Progressive Strength (Weeks 7-12): Gradual strength rebuilding with emphasis on core integration. Learn baby-wearing workouts and time-efficient routines.

Return to Intensity (Weeks 13-16): Impact preparation and higher-intensity exercise reintroduction. Address common postpartum challenges.