4th Trimester Program
Gentle movement to guide you through the early weeks postpartum
Our 4th Trimester Program is intentionally designed to help you ease the aches and pains of early motherhood and reconnect with your core and pelvic floor.
What can you expect?
An evidenced based program created by a perinatal fitness expert and pelvic floor physical therapist to guide you through the first 12 weeks postpartum
Breath work, stretching, and gentle movement to:
Ease aches and pains of early motherhood
Promote natural healing
Help reconnect with your pelvic floor and core
Set up a foundation for returning to exercise once cleared by your healthcare provider
Instant access to our entire library of on-demand pre and post natal workouts, ready for you once you are cleared for exercise
Access to our virtual community made up of moms at every stage of motherhood as well as DMs with our founder Abby
Program Phases
Restore: Weeks 0-2
The gentle breath work and mobility in this phase is designed to help you reconnect to your breath, pelvic floor, and deep core. Our goals are to help ease some of the aches and pains of early motherhood and set up a foundation for returning to movement in the coming weeks. You can expect short videos that you can do on the floor or in bed.
Reengage: Weeks 3-6
In this phase, we begin to engage and activate key muscle groups to set up the foundation for exercise. This will be done through body weight exercises that allow you to focus on proper engagement and alignment. We continue gentle mobility for early motherhood to help moms ease aches and pains.
Rebuild: Weeks 7-12
Once you have clearance from your care provider to return to exercise, this phase focuses on strengthening muscles against resistance. The goal of this phase is to build proper mechanics and form before adding heavier weight in postpartum classes.
Ready to get started?
Join Materra Method for less than $1/day:
Monthly subscription: $30/month
Quarterly subscription: $75/quarter
Yearly subscription: $275/year
Frequently asked questions
who is this program for?
This program was created for mothers in their first 12 weeks postpartum. With breath work and gentle movement, we aim to relieve aches and pains, reconnect to the pelvic floor and core, and gradually prepare the body for a return to exercise.
*Always consult your healthcare provider before beginning any exercise program.
how early postpartum does the program start?
The program is divided into 3 phases. Phase 1, focused on breath work and gentle mobility, can begin as early as the day after birth. Before moving into Phase 3 of the program, be sure that you have clearance for exercise from your healthcare provider.
*Always consult your healthcare provider before beginning any exercise program.
How do i decide where to start with the program?
The program is divided into 3 phases:
Restore: Weeks 0-2
Reengage: Weeks 3-6 (or until healthcare provider clearance for exercise)
Rebuild: Weeks 7-12
If you are between 0-2 weeks postpartum, we recommend you start at the beginning of the Restore phase. If you are between 3-6 weeks postpartum, start at the beginning of the Reengage phase. If you are between 7-12 weeks postpartum, start at the beginning of the
Is this program for vaginal or cesarean delivery?
We have specific 4th Trimester Programs for vaginal and cesarean deliveries. The program for vaginal delivery is available now. Our 4th Trimester Program for cesarean delivery will be available in 2026.
In the meantime, please reach out if you would like some guidance in adapting the Restore phase of the program after a c-section.
How does the subscription work?
Our membership model allows you to start and cancel at any time. We offer a monthly subscription at $30/month, quarterly subscription at $75/quarter and yearly subscription for $275/year
No matter which subscription you choose, enjoy a free week trial on us!