We would advise you start the plan at 6 weeks after birth. All new mums will be offered a 6 week check at which time you can ask your nurse/doctor if there is any reason not to return to gentle exercise. All being well you can get started then. 

The plan is separated into 3 sections, each section last for 4 weeks and every week you will have an introductory chat, a pelvic floor session with Clare Bourne, a nutrition video from Amy Powderham, a pilates class, a yoga class and from week 5 - you will have both strength and cardio sessions which progress and build in time and effort required. 

The plan can definitely be done with just a soft flooring or exercise mat. It is designed especially for home use and so there is no specific gym equipment required. For pilates, Amanda will occassionally suggest the use of a pilates ball, but a cushion can be used in it's place. Yoga blocks are also useful if you have them but not a necessity. Light hand weights can be used but also substituted by cans or water bottles - weights do not have to be used at all if you are not ready to add resistance. 

The plan lasts for 12 weeks but there is absolutely no pressure to follow the course in a weekly format. You can go at your own pace and when you feel comfortable progress to the next week's lesson. If you miss a week, either start with replaying the week before or pick up where you left off. There is no right or wrong and more important that you work with and listen to your body. Lessons can be replayed as many times as you like and not every lesson has to be played in order to progress. 

This plan is suitable for any kind of birth, including a Caesarean. We take this into consideration as we ease in gently and have specialist advice from our physio Clare Bourne to help guide you through your recovery as you make your way through the plan.
 
It goes without saying that if you experience any pain, discomfort or are unsure of anything to do with your c section recovery please reach out to a medical professional.

Whilst this plan is not a specific diastasis rehab programme, because these require individually tailored exercises from a physio, it is certainly designed to help rebuild your core taking into consideration any diastasis you may have. Throughout any given class there are adaptations and variations given to you so that you can progress at a rate that suits you and your body and together we will rebuild your acore strength steadily and effectively.

Absolutely, dependent on whether you have done a lot of exercise before or not you may find your progress is quicker. If you are recovering from caesarian, prolapse or a tear, sometimes you will be advised to delay your return to exercise.  It is still useful to start from the very beginning of the plan in order to build strength and mobility before moving on to cardio and strength, avoiding injury and taking care of your body.