Vertue Method Postnatal
A 16-week postnatal programme designed to help you return to strength and movement gradually, with a slower first phase that prioritises recovery, reconnection and confidence.
What You'll Achieve
Rebuild strength, movement capacity and confidence after pregnancy, without rushing the process.
The first four weeks are intentionally slower, giving you time to reconnect with your body and rebuild trust before progressing into more structured strength work.
From there, the programme gradually develops whole-body strength and capacity, helping you move forward at a pace that feels considered rather than forced.
Workout Duration
Complete 3 follow-along sessions per week, with workouts ranging from approximately 11–38 minutes.
Sessions progress in structure and intensity across the 16 weeks, so the programme becomes more challenging as your strength and confidence build.
The shorter format also makes it easier to fit training around the unpredictability of postnatal life.
How You'll Train
Expect a gradual progression from recovery-focused movement into more structured strength training.
You’ll follow guided sessions designed to rebuild strength and movement capacity step by step, supported by educational videos that explain what is changing in the postnatal body and why the programme progresses the way it does.
The programme is suitable following vaginal birth, C-section or VBAC, and is designed for a broad range of starting fitness levels.
What You'll Need
The programme is designed to be completed at home with minimal equipment.
You’ll need:
- Dumbbells or kettlebells
- A long resistance band
- A sturdy chair or step
- A yoga or exercise mat
You do not need a full gym setup.
Vertue Method Postnatal
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