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Vera
4 things to practise

Cleared, rebuilding, and eventually consistent.

Three stages that arrive months apart, on nobody's schedule but yours.

Every plan assumes a predictable week. The first year does not have one.

Vera is not a clinician. Get cleared by your provider before returning to exercise, and see a pelvic floor physiotherapist about any leaking, heaviness, or pain.

What this actually involves

Returning to exercise after birth is less a programme than a sequence of stages, and the timing is individual — clearance comes when it comes, core work takes longer than expected, and consistency only becomes the problem once the first two are handled. What helps at each stage is different, and treating it as one plan is why most attempts stall around week three.

The sequence

Roughly in order, though nothing here blocks anything else — start with whichever is next for you.

  1. First
    Get cleared by your providerTiming depends on your delivery and recovery. This is a clinical decision, and everything below assumes it has happened.You do this one. Vera isn’t involved.
  2. Early weeks
    Postpartum Return to Exercise CoachingShort check-ins during naps, tracking what your week actually looked like rather than what a plan said it should.Practise this ↗
  3. If applicable
    Diastasis Recti Rebuilding SupportCore rehab fails on adherence, not programming. Someone asking whether you did it is most of the intervention.Practise this ↗
  4. Early
    See a pelvic floor physiotherapistFor assessment of separation, leaking, or pain. Vera cannot assess any of that, and a PT can.You do this one. Vera isn’t involved.
  5. Once rebuilding
    Short-Session Training for Busy ParentsThe shift from rehab to training, on a schedule that collapses every other Wednesday.Practise this ↗
  6. Ongoing
    Exercise Habit Accountability CallsOnce the sessions are possible, consistency becomes the whole problem, and it is a different one.Practise this ↗

Common questions

How soon can I start?

That is a clinical question with an individual answer — it depends on your delivery and recovery, and your provider decides it.

What if I am not cleared yet?

The check-ins still work for sleep, walking, and getting through the week. They skip loading entirely.

Do I need a pelvic floor PT?

For leaking, heaviness, pain, or diastasis, yes. Those need hands-on assessment that no app or call can substitute for.

Other goals

Build a Training Habit That SticksGetting past the eight-week cliff, whatever your starting point.

Not practising doesn’t save you anything.

The ticket, the evening, the weeks of applying — all of it is spent before anyone says a word. The practice is the only cheap part, and the only part that changes how the rest goes.

Start with step one

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