Postpartum recovery for iPhone
Recovery that meets you where you are.
Gentle postnatal workouts that adapt to how you gave birth, how far along you are, and how you feel today.
Growing a person changes your body. MamaRise helps you rebuild — gently, safely, and at your own pace. Tell us how you gave birth and when, and every exercise is gated to your stage of recovery. A quick check-in before each session adapts it to how you feel today. Some days that means doing less, and that counts too.
How it works
Built around your birth
Your stage, your exercises
Vaginal or C-section, six weeks out or six months — the program only shows moves that are appropriate for where you are right now.
Before every session
A one-minute check-in
Pain, heaviness, leaking, sleep. Your answers shape today’s session — a gentler version, a shorter one, or rest.
Safety first
Stop signs, not guesswork
Warning signs like fresh bleeding or calf pain stop the session and point you to your care provider — no exceptions.
Six programs, one path
- First BreathFreeThe first six weeks: breathing, pelvic-floor awareness, and gentle walking.
- Core RevivalEight weeks rebuilding deep core control, from activation to standing strength.
- Pelvic Floor ResetTwelve weeks from awareness to endurance, ending in a running-readiness check.
- C-Section RecoveryTwelve weeks that begin with scar care and rebuild your core around it.
- Return to RunningEight weeks of walk–jog intervals for when the readiness check says go.
- ThriveA four-week full-body loop to keep feeling strong, for as long as you like.
First Breath is free. MamaRise Pro unlocks the other programs as a monthly or yearly subscription through the App Store.
MamaRise is a wellness app, not medical care. It offers general exercise guidance and is not a substitute for advice from your doctor, midwife, health visitor or physiotherapist. Always get clearance before starting postnatal exercise, and stop if anything doesn’t feel right.