First of all, I want to emphasize that before starting any fitness program, you should consult your doctor or midwife to ensure that your body is ready for exercise. Everyone's health and recovery are different, so it's best to make a plan according to the individual's specific situation.

Generally speaking, postpartum fitness program can be divided into the following stages:

1. within 6 weeks after delivery: this stage is mainly recovery period, mainly rest and physical recovery. You can do some light activities, such as walking and yoga, but avoid strenuous exercise and weight lifting.

2. 6-8 weeks after delivery: At this stage, you can start to increase your exercise, such as doing some aerobic exercise, such as swimming and jogging. At the same time, you can also start doing some strength training, such as doing some simple dumbbell training.

3. 8- 12 weeks after delivery: At this stage, the intensity and time of exercise can be gradually increased, such as doing some high-intensity interval training (HIIT). At the same time, you can continue to do some strength training

4. Postpartum/0/2 weeks: At this stage, you can gradually return to normal exercise intensity and frequency, such as doing some aerobic exercise and strength training. At the same time, we should also pay attention to maintaining good eating habits to help the body recover.

During the whole process, you should pay attention to your body's reaction. If you feel unwell, you should stop exercising immediately and seek the doctor's advice. At the same time, we should also keep enough rest and water supplement.