The First 4 Weeks
Your postpartum recovery program
Your baby is here…
and your body feels like a stranger.
Maybe your back aches every morning.
Maybe your core feels “mushy” or weak.
Maybe your pelvic floor feels heavy, wobbly, or unpredictable.
Maybe you JUST want to sneeze without crossing your legs.
And maybe — like most new moms — you’re thinking:
“I don’t have the time, the mental capacity, or the childcare to figure all of this out.”
I made this guide exactly for you.
What you’ll get
The First 4 Weeks is a step-by-step, gentle postpartum recovery plan created by a pelvic floor physical therapist — designed for real, exhausted, busy moms.
No gym equipment.
No complicated routines.
No “bounce back” BS.
Just small wins that actually work.
Inside, you’ll learn:
✔️ How to reconnect with your core
✔️ How to support your pelvic floor without overworking it
✔️ The safest exercises to do in the first 4 weeks
✔️ What to avoid so you don’t make symptoms worse
✔️ How to breathe for healing (yes, it matters!)
✔️ Gentle movements you can do during feeding sessions
✔️ How to lift your baby without flaring symptoms
This guide takes away the guesswork — so you can take care of yourself while taking care of your baby.
Who This Guide Is Perfect For
This is for you if…
✔️ You’re 1 day to 12 months postpartum
✔️ You’re overwhelmed and don’t know where to start
✔️ Your core feels weak or unsteady
✔️ You’re leaking, sensitive, or sore
✔️ You don’t want long, complicated workouts
✔️ You want to heal safely without rushing
✔️ You want your body to feel strong and “yours” again
If this is you — you’re in the right place.
A Bonus just for you!
Bonus 1: Recovery Resource Guide
A comprehensive list of all my favorite recovery items!
Bonus 2: Daily 5-Minute Healing Routines
Micro-routines for moms who are touched-out, exhausted, and short on time.
Bonus 3: $30 Off a Pelvic Floor Evaluation
Get personalized support whenever you’re ready.
Frequently Asked Questions
Is this safe after a C-section?
Yes! The guide includes notes for both vaginal and C-section recovery and when to seek personalized guidance.
How will I get the PDF?
After purchase, you’ll receive an email with a secure download link. Keep that email for your files.
What if I’m past the first 4 weeks?
This program is a great place to start regardless of how far into postpartum you are.
Designed by an Expert Who Gets It.
Hi, I'm Dr. Abigail Andres, and I'm a Pelvic Floor Physical Therapist (and a mom of 3!).
I created this guide after seeing countless new mothers feel confused and unsupported in the weeks following birth. You deserve expert guidance that's accessible and easy to follow. I poured my years of clinical expertise into this guide to give you the confidence to heal properly. It’s not about "bouncing back" —it's about healing and functional recovery.
I can’t wait to start this journey with you!
Abby