Back in Shape
Your online post-pregnancy personal trainer and recovery program: effective workouts to regain your strength and fitness after giving birth
✔ Suitable for vaginal birth recovery and C-section recovery (12 weeks duration, C-section 14 weeks)
✔ Feel stronger & more confident just 12 weeks after giving birth
✔ Safe and designed to be able to start from Day 1 after giving birth
✔ 200+ guided exercises, 10+ educational videos, and short app-based workouts that fit into mom's busy schedule anytime, anywhere
✔ Recover the strength of your pelvic floor, your abdominal wall and your fitness condition after giving birth
✔ Chat anytime over the app directly with Amparo, prenatal & posnatal expert trainer
✔ Track progress with a daily checklist
✔ Get your money back if you’re not satisfied with our 7-day money-back-guarantee
✔ Health-insurance recognized (e.g. in Switzerland, as a Rückbildungskurs*)
CHF 99.- instead of CHF 150.-
Offer only until 31.03.
That's less than CHF 9.- per week
*The Back in Shape program is accepted accross several countries & insurances as a "birth recovery program". However conditions accross countries and insurances vary and, if any, the refund differs and is dependent on the conditions of your complementary insurance. In Switzerland, for example, the program (Rückbildungskurs) is recognized by most of the insurance companies as part of the complementary insurance (for more details, refer to the FAQs).
Back in Shape in a nutshell
Back in Shape is a program adapted to the needs of your body after childbirth with two training phases. This program replaces a typical "birth recovery" course. With 200+ exercises and 10+ informative videos, you have everything you need to exercise effectively after giving birth!
The first phase, lasting from 5 to 7 weeks, depending if you had a vaginal or c-section birth, focuses on regaining your basic strength after the birth. We work the pelvic floor muscles and the strength of your abdominal wall, which is very important for every woman but even more if you suffer diastasis recti. Even more, from week 3 (or 5 for c-section delivery) you have access to a weekly guided exercise session "live" with Amparo to get you ready for phase 2 of the program.
The second phase, lasting 7 weeks, is about getting back in shape with functional full-body workouts that gradually increase in intensity. The focus is to get fitter, stronger and more confident. Each week you have access to 1 guided workout "live" with Amparo and 2 exercised-based workouts that will make you feel motivated and safe through your postnatal journey!
Your postnatal program to get Back in Shape
The key facts without information overload
At the start of the program, you will get access to 10+ educational videos that contain the key facts you want to know about training safely and effectively after having a baby - such as how to combine breastfeeding and exercises, or the role of exercise before Week 6.
Functional safe & effective workouts 3x per week
Apart from the basic exercises for the pelvic floor and abdominals, you will regain your strength faster after giving birth thanks to safely adapted workouts for each postpartum week. Already from Week 3 we start with soft activation sessions and from Week 6 with functional workouts - you will love the results!
App-based trainer for full flexibility and daily planner
Enjoy full flexibility to access the program anytime, anywhere through the fitnow app. Your daily exercises are planned in the fitnow calendar so you don't need to think about what to do everyday, just log in and get started. You can also connect your fitness tracker, enter other activities and more!
Pelvic floor & transversus abdominis trainer
Learn to activate and train your deep core muscles; your pelvic floor muscles and your transversus abdominis. Training these muscles is key to speed up and ensure a proper recovery, decreasing the risk of diastasis recti or urinary incontinence (or helping solve those!).
Postpartum adapted to vaginal birth and C-section recovery (Rückbildung)
Back in Shape is a program that adapts to the post-pregnancy needs from Week 0, and it is suitable both for vaginal birth and c-section recovery. The C-section program includes a longer "basic recovery" period (+2 weeks) and c-section massages to regain the flexibility of the tissue around the scar.
Direct chat access to a prenatal and postnatal fitness expert
Any doubts or questions about the program or fitness-related? Over the fitnow app, you will have direct access to chatting with Amparo, your personal trainer for pregnancy and postpartum, who can share invaluable tips and experience during this special time of radical changes in your body.
Benefits of training after giving birth
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Get back in shape faster and recover your pre-pregnancy fitness level
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Return faster to your pre-pregnancy weight
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Increase your muscle tone, strength and endurance
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Correct diastasis recti (separation of ab muscles) to avoid further complications and flatten your belly
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Improve your energy levels, your mood and your confidence through the first weeks and months as a new mom
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Strengthen your pelvic floor muscles to avoid or get rid of urinary incontinence or similar dysfunctions
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Strengthen your back muscles and improve your posture
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Reduce the chances of postpartum depression
What fresh moms say about Back in Shape
About Me
Hey there, I‘m Amparo! I am a prenatal and postnatal fitness specialist, personal trainer and nutrition coach based in Zurich, Switzerland. But most importantly, I am a mom of two myself!
My heart is all about inspiring women through fitness, to help them become stronger, healthier and more confident.
My app-based programs will show you how I stayed fit throughout my entire pregnancy and got back in shape very fast after childbirth – if I managed, you can do it too! I will inspire and accompany you in this beautiful journey to help you have a healthier and fitter pre and postnatal experience – let’s do it!
