Postpartum Program

Our Postpartum Program is the perfect tool for finding your foundations again after having your baby. No bouncing back, no tanking the milk supply - a program designed by a mom, for moms, to help them regain their core strength and slowly come back into exercise.

20-35 min

avg workout

6 weeks

Program length

Beginner to Advanced

Difficulty

3-4 workouts per week
6-week program that will prepare you for our other programs
Workouts that can be done at home or at the gym
Flexibility to complete it at your own pace for your own schedule
Workouts that increase in intensity over time so you don’t overdo it
Demo videos for every single exercise
Strong emphasis on rebuilding your core strength post-pregnancy
Specifically written for postpartum - written by a mom, for moms

Includes:

This Postpartum Program is a 6-week strength training program that is designed to begin as soon as you are medically cleared for exercise again after giving birth. Or maybe you are 8 months postpartum but haven’t got back into exercise yet – this is the best starting point for you, too. With a strong emphasis on rebuilding your core, paired with functional workouts, this program is a new mom’s best friend.

What's inside the program

You don't always have access to a gym, or you don’t have one with childcare

You want to gain back muscle and endurance that you lost during pregnancy

You're busy — work, family, life — and need something that actually fits into your real schedule

Your doctor just cleared you for exercise, but now you’re thinking… “Now what?”

You want to rebuild your core effectively

If you nodded at any of that — you're exactly who our Postpartum Program was built for.

sound
familiar?

The Postpartum Program was made for you if...

xo, Chloe

I built this because..

I was so unbelievably tired of the shame-based marketing that the fitness world uses on moms. If I see one more post about ‘how to lose your mom pooch’ or ‘how to bounce back’, I may lose my mind. I didn’t need a program to ‘fix’ me, I needed a program to empower me – so I built it.

Postpartum is the most vulnerable time of your life - your body is softer and bigger than it was before you got pregnant, your boobs are rock hard, massive, and leaking, you’re running on very minimal sleep – and your workout program should understand that. These are quick workouts that are doable with a baby in the same room as you, but that will help you rebuild your strength, confidence, and sense of self.

Bicah Body — Your Week

Postpartum program

What a typical week looks like.

Three gentle workouts. Four rest days. Built to help you heal, reconnect, and rebuild from the inside out.

Workout day

Rest & recovery

Sun 01

Rest day

Rest, recover, and be gentle with yourself today.

Mon 02

Workout 1

Core, Pelvic Floor & Breath

Core rebuilding Pelvic floor Breathing

20–30 min

Home friendly

Tue 03

Rest day

Your body is doing incredible work. Let it recover today.

Wed 04

Workout 2

Core, Pelvic Floor & Breath

Core rebuilding Pelvic floor Breathing

20–30 min

Home friendly

Thu 05

Rest day

Rest is part of the healing. You're doing great.

Fri 06

Workout 3

Core, Pelvic Floor & Breath

Core rebuilding Pelvic floor Breathing

20–30 min

Home friendly

Sat 07

Rest day

You showed up three times this week. That's everything.

Your schedule, your rules. Move workout days around to fit your week — the only rule is you show up for all three. That's it.

A 6-week program focused on rebuilding core strength and easing back into fitness after pregnancy. Includes 3–4 workouts per week, demo videos, and flexible home or gym options.

Yes. This program is designed to safely guide you back into movement after being medically cleared.

4 workouts per week, each lasting about 20–35 minutes.

Yes. Workouts are designed to be done at home or at the gym.

You’ll get immediate access to the program and can use it as your starting point before moving into other Bicah programs.

Gym - basic gym equipment, glute band, barbell pad + ankle straps suggested

Home - a pair of dumbbells, a glute band, a long band, and a long band door attachment. Check out my Amazon list for some of my fave home equipment!

The answers to your FAQs

Don't take our word for it.

These are real Bicah Body members. Real schedules. Real lives. Real results.

Bicah Body

The first program that didn't make me feel like I failed when life got in the way. Three months in and I'm still going — and I actually enjoy it.

Ashley M.

Bicah Body member

"I just want to say I love this workout app. I used to do organized fitness classes 2-4 days a week and then I had my baby and became a SAHM and going to the gym for an hour just wasn't possible anymore. I decided to join in December and I look forward to the workouts every day. I can even do them while my son plays independently. Thank you for helping me get back into working out and making me a healthier mama to my son."

Anonymous

Bicah App Member

If you're feeling kind of discouraged like I was, because the scale didn't move & my clothes don't feel any different after the May challenge — KEEP GOING! And take the dang progress pics!! I didn't want to because I was certain nothing had changed, but once I put them side by side I see the slightest differences — progress IS progress!! I am so excited to keep going and do the summer challenge! You are doing great & any progress is moving forward!

Jaclyn Ferris

Low Impact member

Busy Body

"BUSY BODY COMPLETE 8 weeks of hard work and consistency and I'm in awe of the difference I see!!! I can literally feel the change in my arms being more toned and my stomach shrunk so much I could cry! I'm starting to fit back into some of my pre-babies pants and I feel stronger than I ever have in my life. Consider these my day 1 progress pics for Bicah Body because I'm hopping right into that next week and I am so excitedddd."

Cecelia Logue

Busy Body member

Home + gym options available | Beginner friendly | Cancel anytime

Ready to feel your best?

Try Bicah free for 7 days. All 7 programs, every feature, gym + home workouts included — no commitment, no pressure, no guilt. Ever.