A session you can finish if the nap dies at minute 12.

Not a follow-along. Assumes the toddler wakes up.

ATUS 2024: employed women with youngest child under 6 spend 0.14 h/day (~8 min) on sports/exercise as a primary activity, including zeros. Supports short bouts. NOT a slogan. Under-6 households: 2.4 h/day less leisure. WHO/CDC minutes accumulate. “Busy moms have no time” as universal is an overclaim.

Read the start page and the pelvic floor page first. If either is red, not today.

Rules

1. One block you can abandon. Stop at minute 8 = you did the session.
2. Leaking, heaviness, or pain ends it. See a clinician.
3. No sit-ups, planks, jumps, or heavy strain early (NHS). After CS: no ab-strength until 2 weeks or wound healed (KKM).
4. PFMT can be in from day 1 if comfortable (ACOG/WHO). Strength load is not PFMT.
5. Do not write “get 7 hours sleep then train.”
6. Feeding: regular aerobic not shown to harm milk (ACOG). Feed/express first. Hydrate.

15-minute block

General information, not a programme. No gym. No jumping.

• 0–3: easy walk.
• 3–12: two or three easy rounds of sit-to-stand, wall push-up, chair-back hip hinge. Stop any move that leaks, heaves, or hurts.
• 12–15: walk down. Nap died at 12 = done.

If only 8 minutes: walk + one round. Split the rest later. Do not swap WHO 150 with CSEP 120.

No list. No app.

Information only. Stop rules override the clock. 17 Aug 2026.