6-Week Postpartum Rebuild Online Program
Designed for women in early postpartum with an active background who want a supported return to exercise.
Ideal timing: Early postpartum (weeks 1–6 after birth), including the traditional rest period
Also suitable if: You’re later postpartum (> 12 weeks) but haven’t yet returned to structured exercise
Important to know: This is a gentle, foundational program — not high-intensity training
1. Get immediate access
On sign up, you’ll receive instant access and a clear starting point.
2. Follow the weekly structure
5 efficient sessions per week – core & floor, strength, mobility & restore – no guesswork.
3. Progress with confidence
Finish the program feeling strong, capable, and ready for what’s next.
Equipment
This program uses a few simple props: mainly a pilates mini ball, yoga blocks, and a resistance band.
These help support your body and get more out of the exercises, but I’ll always give alternatives where possible.
Most of these are inexpensive and easy to find (Kmart, Amazon, etc.)
What's Included?
This 6-week program guides you back into exercise after birth with intention, structure, and support. You can start this course as early as the first week postpartum.
Postpartum Rebuild
$150 AUD
– One off payment –
✓ 6-week guided postpartum rebuild (start as early as day 1!)
✓ 5 time efficient sessions per week (10–20 minutes)
✓ Progressive structure that builds gradually
✓ Strength, core & pelvic floor focus
✓ Mobility and recovery support
✓ Clear plan — no guessing
✓ Lifetime access
Secure checkout • Instant access
2-Week Try-It Guarantee: If you start the program and feel it’s not the right fit within the first 14 days, you can request a refund.
Hi, I'm Anna Rutherford...
…a strength and movement coach specialising in pregnancy and postpartum, a registered nurse & paramedic, and a mum myself. Based in Australia.
I created this program because returning to movement after birth can feel uncertain, even for women who’ve trained for years. My approach focuses on rebuilding strength and confidence without rushing or pressure.
I hold a Bachelor’s degree in Nursing and Paramedicine and am certified in pre- and postnatal coaching. I’ve also navigated two pregnancies and postpartum periods myself, which deeply informs how I support women through this phase.
My goal is to help you feel supported, informed, and confident as you return to movement, at a pace that respects your body and your goals.
Further Info - Is this program right for you?
This program is for you if…
- You’re in early postpartum (first 3-6 months) and haven’t returned to structured exercise yet (not suitable for c-sections before 6 weeks)
- You’re ready to start moving again but feel unsure what’s safe or where to begin
- You want a progressive, sustainable return — not HIIT, crash dieting, or bounce-back culture
- You want to rebuild your foundation properly so you can confidently return to the training you love
If you’re unsure whether this is the right starting point for you, you’re always welcome to reach out — I’m happy to help you decide.
Just send me an email anna@arawomen.com.au
Frequently Asked Questions
When can I start this program after birth? You can start as early as day one postpartum. The first two weeks are intentionally gentle, focused on breath, connection, and nervous system recovery rather than exercise. There’s no waiting required.
Is this program suitable after a c-section? Yes, with one exception, we recommend waiting until at least 6 weeks post c-section before starting. From there, the program works well for c-section recovery, with modifications provided where needed.
What if I have diastasis recti (abdominal separation)? This program is designed with diastasis recti in mind. All exercises are core-safe and pelvic floor integrated. If you have a significant unassessed separation or ongoing symptoms, we recommend seeing a women’s health physio first, and Anna will guide you on this throughout the program.
Do I need any equipment? Minimal equipment, a resistance band, yoga blocks, and a pilates mini ball. All inexpensive and easy to find at Kmart or Amazon.
What if it’s not the right fit for me? There’s a 14-day try-it guarantee. If the program isn’t right for you within the first two weeks, just reach out for a full refund.
If you’re unsure whether this is the right starting point for you, you’re always welcome to reach out — I’m happy to help you decide.
Just send me an email anna@arawomen.com.au