Postpartum fitness plan — short, safe, scales with you

Postpartum recovery is structurally different from "normal" beginner programming. Diastasis recti needs avoidance of front-loaded core work for weeks-to-months. Pelvic floor demands progressive loading, not max-effort jumps. Sleep deprivation tanks recovery so volume must come down, not up. And most days the workout window is 15 minutes between feeds, in the living room, with a baby observing. Most fitness apps are built for the opposite of that.

Volya pairs a 200+ exercise catalog tagged for diastasis and pelvic-floor safety with an AI coach you can ask in plain language. Tell the planner your conditions during onboarding (or edit later via /account) — diastasis_recti, pelvic_floor, lower_back_injury, knee_injury — and front-loaded core work (sit-ups, crunches, V-ups, hanging leg raises, ab wheel) and high-impact plyo (burpees, box jumps, jumping jacks) are filtered out automatically. For users in the first 6 weeks postpartum (declared via the weeks-postpartum field on the medical step), the planner restricts to ACOG-aligned walking-in-place + diaphragmatic breathing + pelvic-floor Kegels — the only moves clinical consensus supports until your OB clears you for more. The coach answers follow-ups like «is this back pain normal at week 6?» grounded in the same catalog. None of this replaces your OB or pelvic-floor PT; it removes the cognitive load of cross-checking every exercise yourself.