As of 13 August 2026, AI can only partly create a postnatal fitness plan.

What to actually do

1. Use a tool built for this

   The route this page recommends

2. Do it yourself

   Second choice

   A chat interface, chat-fluent skill, and roughly 30 minutes until you can act on the result.

   How to actually do it

   1. Open the NHS guidance on exercise after having a baby and note any advice that applies to your stage of recovery.
   2. Gather your birth date, type of birth, any clinician-given restrictions, current symptoms, comfortable activities, available equipment, preferred session length and goals.
   3. If you have urgent or worrying symptoms, stop and contact NHS 111 or use 111.nhs.uk rather than asking AI to plan exercise.
   4. Ask your midwife, GP or pelvic health physiotherapist about any restrictions or symptoms you cannot interpret, then record their advice.
   5. Paste the gathered details into the prompt and ask the chatbot to produce the plan only if its safety conditions are met.
   6. Compare every exercise and progression against your clinician's advice and the NHS guidance, removing anything that conflicts or causes symptoms.
   7. Put the remaining sessions into your calendar, start at the easiest stated option, and contact NHS 111 for urgent or worrying symptoms rather than continuing.

   Prompt

   Create a cautious postnatal fitness plan for me in the UK. Do not diagnose me or decide that I am medically cleared for exercise. If I mention urgent or worrying symptoms, tell me to contact NHS 111 or use 111.nhs.uk instead of giving an exercise plan.
   
   Use these details:
   - Weeks since birth: [insert]
   - Vaginal birth, assisted birth or caesarean: [insert]
   - Any advice or restrictions from my midwife, GP or other clinician: [insert]
   - Current symptoms, including pain, bleeding, wound problems, pelvic heaviness, urine or bowel leakage, dizziness, breathlessness or abdominal separation concerns: [insert]
   - Pre-pregnancy and current fitness level: [insert]
   - Activities I can currently do comfortably: [insert]
   - Available equipment: [insert]
   - Sessions per week and minutes per session: [insert]
   - Main goals: [insert]
   
   First, list the information that is missing and any reason I should ask my midwife, GP or pelvic health physiotherapist before progressing. If my details suggest that a plan should not be given, stop there. Otherwise, make a gentle plan for [insert number] weeks with low-impact options, rest, an easy effort guide, gradual progression and a simpler alternative for each exercise. Include pelvic floor and deep-core work only as general options, not as treatment. State clear stop conditions and explain what to do if symptoms increase. Keep the plan practical for caring for a baby, and do not use precise medical claims or promise a recovery time. Cite NHS pages where relevant and separate general information from anything that needs professional assessment.

   Open it prefilled in ChatGPT or Claude, or copy it into Gemini, which takes no prefill link.

3. Hand it to a person

   The distant third

   A person who owns the outcome does this end to end, worth it when the failure is dear.