4 steps to get you confidently running, jumping, and lifting weights after baby (even if you have no clue where to start)
Your Step-by-Step Guide for Returning to Exercise After Baby
free guide!
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From pelvic Floor Physical Therapist Dr. Emily Tolkamp
How to safely reintroduce jumping—so you can run, play, and move without worrying about leaks or injury.
A plan to rebuild strength the right way—helping you regain power and endurance without setbacks.
The clear signs your body is ready for exercise—so you can start with confidence, not confusion.
You Will Learn:
In this Free Guide
Hey, Mama! I see you. Navigating postpartum life is no small feat—you’re juggling sleepless nights, endless diapers, and a body that feels different than it did before. You want to feel strong again, like yourself, but figuring out how to safely start can feel overwhelming. The good news? You don’t have to do it alone.
As a pelvic floor physical therapist, former college athlete, and mom of two (soon to be three!), I’ve been exactly where you are. I know firsthand how challenging it can be to rebuild strength after having a baby, and I help moms just like you safely regain their confidence and ability to do all the activities they love. This free guide is designed with your unique postpartum needs in mind—because your body deserves care that works with it, not against it.
You’re in the right place if you want to feel strong, capable, and free to move your body without fear of injury.
Whether you had your baby last week or three years ago, this guide will be a great starting point on your journey back to strength. I’m so excited to share this with you—it’s the first step toward feeling like you again.
Welcome!
Dr Emily
