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Postpartum
FITNESS PROGRAM

After C-Section Recovery Workout Plan

Introduction Video

Enhance your healing post-cesarean birth with our c-section-specific workout program. Reconnect with your core and feel stronger than before!  This workout program was developed with physical therapist and 2x c-section mom, Casey, and tested and approved by c-section moms like you!

JOIN THE FULL PROGRAM
JOIN THE MINI PROGRAM
  • On-Demand Videos
  • Private Group
  • Lifetime Access
Postpartum

Frequently Asked Questions

Yes!  This one!  We offer this program in a full length workout format (16 week program, 30-75 min long workouts) and a mini length format (12 weeks, 15-20 minute long workouts). This program also comes with scar mobilization, which is a crucial part of recovery after a C-section!

  • Dumbbells & Kettlebells

(Barbell with Bumper plates is optional)

  • Long resistance band with attachment point

(Door anchors are a great home option!)

  • Glute Mini Band
  • Step Up Surface
  • Pilates Ball
  • For Third Trimester:
    • Birth Ball
    • Yoga Block

Optional Equipment:

  • Cable Machine
  • Bench
  • Cardio Machine or Walking Route

For the full program, workouts last around 30-75 minutes.  There are options to shorten the workouts on days you are busy or low on energy.  If you find that you normally have around an hour to workout, then the full length program is a great option! For the mini program, workouts last around 15-20 minutes. If you regularly have a limited amount of time to workout, the mini program is a great option for you.

  • The full and mini program are delivered via the Teambuildr app. The workouts are delivered as a list of exercises with demo videos, but you workout at your own pace.  This is a traditional workout delivery format.  You may find the first week or so of doing the program takes a little longer as you learn our exercises.  But once you are more familiar your workout length should decrease!

Watch this video for a walkthrough of the Teambuildr app: MamasteFit Prenatal and Postnatal Fitness Program: How to use Teambuildr https://youtu.be/JJIOhB5MsAw

You maintain access to the workouts as long as you have an active subscription.  If you cancel your subscription, you will lose access on the final day of your billing period.

It’s never too late to rebuild after birth!  We have clients who are years postpartum find tons of benefit from doing our programming. If you find you are still dealing with issues related to birth and pregnancy, joining this program is a great option! If you have already done a rehab program and don’t find that you have any lingering issues from pregnancy and birth, we recommend our after postpartum program: https://mamastefit.com/fitness-programs/after-postpartum-strength-training!

Also never too late!  The first 18 months are optimal for recovery, so if you are past this timeframe it is still beneficial but you may find it takes longer to release scar tissue adhesions.

If you are experiencing any of the following, you may need to focus on mobilizing your scar:

    • Pulling or tugging at your scar
    • Low back pain
    • Bladder issues, such as urgency or frequency 
    • Pain with deep vaginal penetration
    • Sensitivity or numbness at or around your scar
    • C-section shelf like appearance

This program includes 4 strength workouts per week.  There are two lower body focused workouts and two upper body focused workouts.

General week layout is:

  • Monday: Squat/Deadlift
  • Tuesday: Bench Press/Vertical Pull
  • Thursday: Hip Thrust/Hinge and Lunges
  • Friday: Overhead Press/Rows

Each workout includes pelvic stability exercises, pelvic floor relaxation and rehabilitation exercises. Every workouts starts with a breathing drill and core exercises to reconnect after birth, and ends with mobility. 

Meet Your Coach

I’m the head coach and founder of MamasteFit, with a master’s degree in exercise science and a thesis focused on prenatal fitness to prepare for birth—so I’ve spent countless hours diving into the research on how movement impacts pregnancy, birth, and recovery. Beyond the textbooks, my years of working hands-on with in-person prenatal and postnatal clients have given me a deep, real-world understanding of how to support women through this transformative season. It’s this unique blend of science and practical experience that shapes everything I teach.

What our Clients Say

I only wish I’d found you sooner when I had my first son. With my second (born March 2025) I felt confident and ready. I was able to ask great questions and advocate for myself in the birth care center. I also have experienced your prenatal fitness program, postnatal mini workouts, and C-section scar mobilization course. I recovered much faster than my first C-section. I cannot say enough good things about the knowledge I earned from you! I want every women to know about it to as empowered as I’ve felt through this second birth. Thank you for all you do
Lauren
Hii!! I just want to tell you guys that I absolutely LOVE your c section recovery program!! I started it from the beginning long after I bought it and now I only have about 3 weeks left and I feel SO much stronger!!! And I am finally starting to feel like myself again in the gym!! Thank you both!!
Erika
Firstly, I wanted to thank you both as your childbirth education course (condensed), c section recovery seminar, content on IG and return to fitness program have been huge for me in becoming a mama. I had my son in August of 2021. I had taken your condensed course and been following your IG and learning so much, then when my doc recommended I be induced, I used all of your tips during labor. I ended up having a C-section and actually a wonderful birth experience, and I credit a lot of that to the education you both provided. The nurses were raving about all the positions I was trying and while a C-section was not in my initial birth plan, I felt very at peace with that path as I had tried it all. My son was 10lbs at birth and so I knew I needed to build back my strength effectively and efficiently. Your c section recovery program was awesome! I also got a few months into the post partum strength training course and loved it.
Mary Beth

Prepare for Motherhood Bundles

The Athlete’s Bundle

  • 40-Week Prenatal Strength Program
  • 16-Week Postnatal Return to Fitness Program
  • Birth Prep On-Demand Workout Program
  • Pre/Postnatal Yoga Classes
  • Childbirth Education Course
  • Pelvic Floor Prep Course
  • Full Price: $865
  • Your Savings: $130
  • Lifetime

$735

GRAB BUNDLE

The On-Demand Fitness Bundle

  • Prenatal On-Demand Workout Program
  • Postnatal On-Demand Workout Program
  • Pre/Postnatal Yoga Classes
  • Childbirth Education Course
  • Pelvic Floor Prep Course
  • Full Price: $656
  • Your Savings: $98
  • Lifetime

$558

GRAB BUNDLE
Postpartum

Postpartum Prep and Movement Bundle

  • Postnatal Yoga On-Demand Program
  • Postnatal Return to Fitness Program (App)
  • Postpartum Prep + Newborn Care Course
  • Infant Massage Class
  • Infant/Toddler CPR & Choking Class
  • Full Price: $418
  • Your Savings: $124
  • Lifetime

$294

GRAB BUNDLE

Unlock your free Core Workouts

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Program

After C-Section
Recovery Workout

Enhance your healing post-cesarean birth with our c-section-specific workout program. Reconnect with your core and feel stronger than before!  This workout program was developed with physical therapist and 2x c-section mom, Casey, and tested and approved by c-section moms like you!

Enroll Now
Read the FAQ
  • Online Fitness program
  • Private Support Group
  • Physical therapy support

C-Section Scar Mobilization Guide

Sign up for our newsletter to grab the FREE MamasteFit C-Section Scar Mobilization Guide developed by physical therapist, Casey Backus.

Recover After Your C-Section Bundles

Find your strength and reconnect with your core after a cesarean birth with our online courses and fitness programs.  Our c-section recovery program includes our c-section scar mobilization course and c-section specific fitness programming.

After working with in-person c-section clients, we recognized that there needed to be something different for this unique birth healing.  We developed this program with the support of Casey Backus, physical therapist and 2x c-section mom, and tested it with our c-section postpartum athletes. The results?  Clients said they felt more connected with their core than any other time since their birth!

View All Bundles
Postpartum Fitness for C-Section Recovery

Full C-Section Recovery Bundle

This bundle includes:

  • 16-Week C-Section Fitness Program
  • 30-75 Minute-Long Workouts
  • C-section Scar Mobilization Online Course
  • C-Section Scar Mobilization Webinar
$275
Grab Bundle!

C-Section Mini Fitness Bundle

This bundle includes:

  • 12-Week Mini Postpartum Rehab Program
  • 15-20-Minute-Long Workouts
  • C-section Scar Mobilization Online Course
  • Live Webinar w/ Casey
$175
Grab Bundle!
Scheduled C-section Recovery Tips

Scar Mobilization Course

This bundle includes:

  • C-section Scar Mobilization Online Course
  • C-Section Scar Mobilization Live Webinar
$65
Grab Bundle!

Meet Your Coaches

Casey and Gina developed this c-section program after working with our in-person c-section athletes.  Our program was tested and refined, and is approved by c-section moms, OBs, midwives, and physical therapists!  Learn from our years of experience supporting in-person and online prenatal, birth, and postpartum clients!  Listen to our story of how we developed this program on the MamasteFit Podcast.

See The Team

Gina

I’m the head coach here at MamasteFit.  I have been exclusively training in-person and online prenatal and postpartum fitness clients for almost the past decade.  MamasteFit is one of the few exclusively pre/postnatal fitness training facilities in the country–so you know that we are experts in training this population!

Casey

Casey will be your guide through this scar mobilization course. She is a physical therapist, yoga teacher, and 2x c-section mom.

See The Team

Frequently Asked Questions

Yes!  This one!  We offer this program in a full length workout format (16 week program, 30-75 min long workouts) and a mini length format (12 weeks, 15-20 minute long workouts). This program also comes with scar mobilization, which is a crucial part of recovery after a C-section!

  • Dumbbells & Kettlebells

(Barbell with Bumper plates is optional)

  • Long resistance band with attachment point

(Door anchors are a great home option!)

  • Glute Mini Band
  • Step Up Surface
  • Pilates Ball
  • For Third Trimester:
    • Birth Ball
    • Yoga Block

 

Optional Equipment:

  • Cable Machine
  • Bench
  • Cardio Machine or Walking Route

For the full program, workouts last around 30-75 minutes.  There are options to shorten the workouts on days you are busy or low on energy.  If you find that you normally have around an hour to workout, then the full length program is a great option! For the mini program, workouts last around 15-20 minutes. If you regularly have a limited amount of time to workout, the mini program is a great option for you.

  • The full and mini program are delivered via the Teambuildr app. The workouts are delivered as a list of exercises with demo videos, but you workout at your own pace.  This is a traditional workout delivery format.  You may find the first week or so of doing the program takes a little longer as you learn our exercises.  But once you are more familiar your workout length should decrease!

Watch this video for a walkthrough of the Teambuildr app: MamasteFit Prenatal and Postnatal Fitness Program: How to use Teambuildr https://youtu.be/JJIOhB5MsAw

You maintain access to the workouts as long as you have an active subscription.  If you cancel your subscription, you will lose access on the final day of your billing period.

It’s never too late to rebuild after birth!  We have clients who are years postpartum find tons of benefit from doing our programming. If you find you are still dealing with issues related to birth and pregnancy, joining this program is a great option! If you have already done a rehab program and don’t find that you have any lingering issues from pregnancy and birth, we recommend our after postpartum program: https://mamastefit.com/fitness-programs/after-postpartum-strength-training!

Also never too late!  The first 18 months are optimal for recovery, so if you are past this timeframe it is still beneficial but you may find it takes longer to release scar tissue adhesions.

If you are experiencing any of the following, you may need to focus on mobilizing your scar:

    • Pulling or tugging at your scar
    • Low back pain
    • Bladder issues, such as urgency or frequency 
    • Pain with deep vaginal penetration
    • Sensitivity or numbness at or around your scar
    • C-section shelf like appearance

This program includes 4 strength workouts per week.  There are two lower body focused workouts and two upper body focused workouts.

General week layout is:

  • Monday: Squat/Deadlift
  • Tuesday: Bench Press/Vertical Pull
  • Thursday: Hip Thrust/Hinge and Lunges
  • Friday: Overhead Press/Rows

Each workout includes pelvic stability exercises, pelvic floor relaxation and rehabilitation exercises. Every workouts starts with a breathing drill and core exercises to reconnect after birth, and ends with mobility. 

Maintain lifetime access to this program! Use it for this postpartum and future ones--if you have a VBAC in the future, you can switch to our vaginal birth recovery program at no additional charge.

What Our Clients Say

I definitely recommend the C-section return to fitness program. I am so grateful I came across your page and got it. I’ve been active for years before pregnancy and when I ended having a C-section, I was very worried about how my path back to fitness would look like. Almost 16 weeks later (I’m now 6 months ppt), my strength is 85% back. I went back to major lifts with no back/hip/pelvic pain and I can definitely say that my foundations are stronger than ever.
CassandraC-Section Fitness Client
I’m LOVING this c section program. I did not feel this “connected” or “flexible” after my first c section. So thankful for you and your programming!!!
SaraC-section Fitness Client
After my C-section I wanted to return to my active lifestyle as quick as possible, as soon as possible! And with the return to fitness program I was able to start movement safely by engaging my body the right way. Knowing that you technically have a serious injury and adapting exercise accordingly has been so helpful! I loved that I could do the program from home, while the baby was sleeping. Thank you so much!
MalloryC-section Fitness Client
2,5 years ago my baby arrived with a emergency C-section. I knew where I live the after care support is not great so l looked for help from outside. The scar mobilisation webinar was only a week or so later so I signed up. Loved the tools given during the workshop, and it helped me overcome the fear of touching and looking at my scar. My scar healed well and I feel I have as much mobility as possible. Thank you!
StephanieC-Section Scar Mobilization Student
After my C-section I wanted to return to my active lifestyle as quick as possible, as soon as possible! And with the return to fitness program I was able to start movement safely by engaging my body the right way. Knowing that you technically have a serious injury and adapting exercise accordingly has been so helpful! I loved that I could do the program from home, while the baby was sleeping. Thank you so much!My scar healed well and I feel I have as much mobility as possible. Thank you!
MollyC-Section Fitness Athlete
Your site and programs are phenomenal. My doctor gave me no direction whatsoever on how to workout after other than don’t over do it. As someone who was doing Orangetheory 5x a week for years before this i had no idea where to start because all i knew was HIIT and intense. This has been a lifesaver to know how to slow down and give me motivation to start caring for my body again
TinaC-Section Fitness Athlete
I have been LOVING these shorter workouts. Each time I walk away I feel like I got a good session in but it only took 20 minutes! I was and still will continue to work through the longer workouts with the C-Section program but when I have my daughter with me this length is perfect for her to keep herself entertained. When I first saw MamasteFit talking about shorter workouts I was so excited! This lives up to the hype and their standard of providing quality workouts that really get your body moving/functioning again after birth!
TinaC-Section Fitness Athlete