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Your Body Did Something Incredible. Let's Honor That.
Postpartum fitness isn't about "bouncing back." It's a medical recovery. Body by AI Coach was built to treat it that way — with physician clearance gates, diastasis-aware programming, and no shame about the body you have right now.
When Your Workouts Wait for Clearance
If you gave birth less than six weeks ago or by cesarean, or you have not told us when you gave birth, your workouts wait until you tell us a doctor or midwife has cleared you to exercise. We take your word for it, and your coaching and nutrition carry on while you wait. The six-week wait is our own cautious rule: the American College of Obstetricians and Gynecologists (ACOG) advises returning to exercise gradually, as soon as it is medically safe, depending on how you gave birth and whether there were complications.
What Most Fitness Apps Get Wrong About Postpartum
The postpartum body is not a pre-pregnancy body that's "out of shape." It's a body in active recovery from a major physiological event.
Diastasis Recti Is Common
Diastasis recti, a widening of the gap down the middle of the abdominal muscles, is common after pregnancy: one study found it in about 6 in 10 first-time mothers six weeks after birth. Research has not settled which abdominal exercises help or hurt it, so we take the cautious route.
Body by AI Coach leaves crunches, sit-ups, leg raises and other trunk-curling or side-bending moves out of your plan while your profile says you are postpartum. Planks, dead bugs and bird dogs stay available.
Clearance alone does not switch this off.
Breastfeeding Changes Your Caloric Floor
Breastfeeding burns 300–500 additional calories per day. Cutting calories too aggressively while nursing can affect milk supply, deplete your own nutrient stores, and leave you exhausted — the opposite of what you need.
Most fitness apps' calorie targets have no breastfeeding modifier. Body by AI asks whether you're nursing and adjusts your floor accordingly — no manual math, no second-guessing.
Tell us you're breastfeeding and Body by AI Coach adds the extra energy it takes to your daily calorie target and never sets that target below 1,800 calories.
Recovery Is the Training
After birth, the pelvic floor and abdominal wall are still recovering, and broken sleep makes recovery from any training slower.
"Push through it" programming is not appropriate here. For the first 12 weeks after birth, Body by AI Coach keeps every set at a moderate effort and tells you not to train to failure or hold your breath under load.
Those early limits follow the weeks since birth. Moving up only after simple strength checks is coming soon.
Your Postpartum Program
Built around where you actually are — not where you were before pregnancy, and not where you're "supposed to be" at 6 weeks postpartum.
Clearance gate in the early weeks
We ask whether a doctor or midwife has cleared you to exercise. If you gave birth less than six weeks ago or by cesarean, or you have not told us when you gave birth, your workouts wait until you tell us a doctor or midwife has cleared you to exercise. You can change your answer in Settings.
Diastasis-aware core work
No crunches, sit-ups, leg raises or other trunk-curling moves in your plan, before or after clearance. Planks, dead bugs and bird dogs stay available.
Breastfeeding caloric floor
Tell us you're breastfeeding and your daily calorie target includes the extra energy it takes. It is never set below 1,800 calories.
Pelvic floor checks first
When you sign up on our website, we ask about heaviness or bulging, leaking, pelvic pain, pain with sex, and blood in your urine or stool. If you report one, your workouts wait and we point you to a doctor or a pelvic health physiotherapist (for blood, a doctor the same day).
Gentle effort in the first 12 weeks
Every set stays at a moderate effort with reps left in reserve, and your plan reminds you to start each lifting day with breathing and gentle pelvic floor connection, to breathe out on effort, and to stop a set if you feel leaking, pelvic heaviness or doming in your abdomen.
No shame. No "bounce back" promises.
We don't promise to get your pre-pregnancy body back. This body grew a human. That is the starting point — and it is a remarkable one.
Coming soon
These are being built. Until they arrive, ask your doctor or midwife before you add running or jumping.
- Pelvic floor and deep core exercises built into your sessions in the first weeks after birth
- Jumping and running left out of your plan for the first 12 weeks after birth
- Moving up in intensity only after simple strength and impact checks
- A coach that steers clear of "bounce back" talk
Where Our Postpartum Rules Come From
Our postpartum rules draw on the exercise guidance of the American College of Obstetricians and Gynecologists (ACOG) and on a published return-to-running guideline for women after birth (Goom, Donnelly and Brockwell, 2019). Where the evidence is unsettled, we take the more cautious option, so in places our rules are stricter than ACOG's guidance. Your doctor or midwife knows your recovery: follow their advice if it differs from anything here.
Clearance timing
ACOG: return gradually, as soon as it is medically safe; some people start gentle activity within days. Ours: workouts wait for your clearance before six weeks, after a cesarean, or if we don't know when you gave birth.
The early weeks
ACOG: pelvic floor exercises can start right after birth. Ours: moderate effort only for the first 12 weeks, with a reminder to start each lifting day with breathing and pelvic floor connection.
Exercise intensity
ACOG: build up to about 150 minutes a week of moderate activity. Ours: lifting effort is set by how hard a set feels (RPE).
You Don't Need to Bounce Back. You Need to Move Forward.
A program that starts where you actually are — at your pace, without shame.
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