I had a vaginal delivery

I had a vaginal delivery with no complications*

*Note: if you had a vaginal delivery with complications, get permission from your doctor or midwife, then start with the program titled “Bed Rest Mini Circuit.”

Vaginal Delivery

If you had an uncomplicated pregnancy and an uncomplicated vaginal delivery, you’re in a great position to start exercising right away with your doctor’s approval. You actually stand to benefit more right now from exercise than at any other point in your life, and baby will benefit too!


Be sure to check out the post on vaginal tearing before getting started.


If you’re reading this before you have your baby, take the Overnight Bag Permission Packet with you in your hospital bag to get your doctor’s approval for specific exercises during the first 6 weeks after delivery.


If you had your baby already and it’s still within the first 6 weeks after an uncomplicated vaginal delivery, you can email the Vaginal Delivery Permission Packet to your doctor’s office to ask for approval.

Here’s your workout, including videos and printables.


You’ll start at Level 1, and each of the first 3 levels should take you at least 2 weeks to complete. After that, you can progress as quickly as one level per week. Only progress to the next level once the exercises become easy and you’re able to complete all of the repetitions in each set without needing a break.