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.

Who is this workout for, and who should adapt or skip it?

Built with one person in mind: New mum easing in, gentle core and pelvic-floor-aware rebuild, low-impact. Returning after birth? Wait for your postnatal check and clearance before loading the core, and progress gradually.

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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)

Who this workout is for

Built with one person in mind: New mum easing in, gentle core and pelvic-floor-aware rebuild, low-impact.

You’re a beginner-level trainer and you want a balanced, sustainable routine.
You have access to the kit it calls for: a mat.
You want a single, repeatable mobility routine you can drop into your week.

Who should adapt or skip it

Returning after birth? Wait for your postnatal check and clearance before loading the core, and progress gradually.
As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 5 sessions a week, on non-consecutive days so you recover between them:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	●	●	●	·	●	●	·
Week 2	●	●	●	·	●	●	·

● This session· Rest or a gentle walk

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

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.