First of all, the postpartum fitness plan should be formulated according to the individual's physical condition and health status. Before starting any fitness program, it is recommended that you consult your doctor or obstetrician to ensure that your body has recovered to a state suitable for exercise.

Here are some suggestions to help you make a postpartum fitness plan:

1. gradually increase the amount of activity: postpartum recovery takes time, so don't rush to start high-intensity exercise. Start with light activities, such as walking or yoga, and then gradually increase the intensity and time of exercise.

2. Strengthen the core muscles: childbirth will have a certain impact on the muscles in the abdominal and pelvic areas, so it is very important to focus on exercising these areas. You can try some exercises aimed at core muscles, such as abdominal muscle contraction, bridge exercise, pelvic tilt and so on.

3. Aerobic exercise: Aerobic exercise is very important for improving cardiopulmonary function and burning fat. You can choose aerobic exercise suitable for postpartum, such as brisk walking, swimming or cycling. You can start from 15-20 minutes, two or three times a week, and then gradually increase the time and frequency.

4. Pay attention to posture and breathing: It is very important to keep correct posture and breathing in any exercise. Avoid overexertion or overstretching, so as not to cause harm to the body. If you are not sure how to perform an action correctly, please consult a professional coach or doctor.

5. Persistence and moderation: Postpartum recovery is a gradual process, so don't expect to see obvious results immediately. Keep exercising several times a week and gradually increase the intensity and time according to your physical condition. Meanwhile, remember the importance of moderate rest and recovery.

The most important thing is that everyone's physical condition and recovery speed are different, so we must make a fitness plan that suits us according to our own situation. If you have any discomfort or doubts, it is recommended to consult a doctor in time.