How do I actually follow this mobility routine once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

Home › Workout library › Week-1 breath & pelvic-floor reset

Mobility · General fitness

Week-1 breath & pelvic-floor reset

Q: What is the best ChatGPT prompt for a mobility workout like this?

Use the research-backed prompt on this page: "Build me a gentle 15-minute postpartum week-1 reset focused on diaphragmatic breathing and reconnecting with my pelvic floor and deep core. I'm a new mum, beginner, easing back in, low-impact only. Confirm I should have …" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable mobility routine you can run hands-free in sweatcue.

Beginner · 25–39 · ~15 min

A 15-minute gentle reconnection to your breath and deep core after birth. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole mobility routine hands-free.

Session at a glance

Duration~15 min

FormatTimed holds & flow

FocusBreath & pelvic floor

IntensityControlled

EquipmentA mat

Best forGeneral fitness, beginner

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Build me a gentle 15-minute postpartum week-1 reset focused on diaphragmatic breathing and reconnecting with my pelvic floor and deep core. I'm a new mum, beginner, easing back in, low-impact only. Confirm I should have medical clearance and stop anything that hurts or causes leaking/heaviness. Structure: (1) 3 min settling — lie on my back, knees bent, hand on belly, slow nasal breathing, exhaling 4-6 seconds, 6-8 breaths. (2) 9 min of 4 movements, each cued with the breath: connection breath with a gentle pelvic-floor lift on the exhale (8 reps, rest 20s), supported pelvic tilts (8 reps), heel slides one leg at a time (5 each side), and a side-lying rib-cage breathing drill (5 breaths each side). Tell me exactly how to coordinate the exhale with a light pelvic-floor 'lift and let go' — no breath-holding or bearing down. (3) 3 min relaxation in a comfortable position with slow breathing. Give clear form cues, plain-language pelvic-floor instructions, and signs I should stop and see a pelvic-health physio.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Slow diaphragmatic breathing and gentle, pain-free movement are a sensible, low-risk way to re-establish a mind-muscle connection with the deep core early postpartum. Be honest: the approved evidence base I'm drawing on is general (mobility/ROM and yoga-style relaxation), not postpartum-specific clinical trials, so treat this as gentle reconditioning, not medical rehab. Get clearance from your provider and see a pelvic-health physiotherapist if you have leaking, heaviness, pain, or doming.

Sources: Behm et al., Sports Med – Open 2023 (stretching & ROM review); Sivaramakrishnan et al., Int J Behav Nutr Phys Act 2019 (yoga)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More mobility & related workouts

PilatesDiastasis-aware deep-core Pilates BodyweightGentle postpartum bodyweight return YogaRestorative postnatal yoga for back & shoulders Walking & cardioStroller walking intervals for new mums

New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.