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Back in Shape

Your virtual post-pregnancy personal trainer and recovery program: effective workouts to regain your strength and fitness after giving birth

Postnatal_screenshot_health insurance .webp

 Suitable for vaginal birth recovery and C-section recovery (12 weeks duration, C-section 14 weeks)

✔ Health-insurance recognized as a Rückbildungskurs (Switzerland*)

 Safe to start from Day 1 after giving birth

 Train safely and effectively with 200+ exercises and workouts adapted to your conditions after birth and 10+ educational videos
 Train anytime & anywhere with app-based workouts
 Fit the workouts in your busy schedule thanks to flexible and short sessions

 Recover the strength of your pelvic floor, your abdominal wall and your fitness condition after giving birth

 Feel strong & confident just 12 weeks after giving birth

 Chat over the app directly with Amparo, prenatal & posnatal personal trainer, anytime to answer your doubts or questions

 Keep track of your progress with a daily workout checklist
 Get your money back if you’re not satisfied with our 7-day money-back-guarantee

CHF 190.-

That's less than CHF 16.- per week

*The program / Rückbildungskurs is recognized by most of the insurance companies in Switzerland as part of the complementary insurance (Zusatzversicherung). The refund differs among insurances and is dependent on the conditions of your complementary insurance (Zusatzversicherung).

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

  • Get back in shape faster and recover your pre-pregnancy fitness level 

  • Return faster to your pre-pregnancy weight 

  • Increase your muscle tone, strength and endurance

  • Correct diastasis recti (separation of ab muscles) to avoid further complications and flatten your belly

  • Improve your energy levels, your mood and your confidence through the first weeks and months as a new mom

  • Strengthen your pelvic floor muscles to avoid or get rid of urinary incontinence or similar dysfunctions

  • Strengthen your back muscles and improve your posture

  • Reduce the chances of postpartum depression 

Woman in sport clothes showing her back whilst streching her arms

What fresh moms say about Back in Shape

Best postnatal workout programme! It is much more challenging than traditional post-natal courses, making it perfect for women who want to quickly get back to their old fitness levels.

You can start straight after giving birth with easy exercises and Amparo's to-do lists are great, providing a structure when the daily routine with baby is still a bit new. So happy I discovered this programme and can highly recommend to all fresh mothers! 

Sina, Germany

Doing this program after giving birth was the best decision ever! Amparo was able to keep me motivated, and that wasn't easy given the fact that it was an online program and that I had a newborn home! I started the program only a few days after givng birth and the way Amparo slowly but constantly introduces excercise is the absolutely perfect. I got back in shape so much quicker because of her program, I recommend to any new mom!

Mireia, Spain

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! 

Amparo, the certified pre and postnatal expert behind fitnow, whit her daughter in her arms

"Restarting fitness after giving birth" guide for free

All you need to know about restarting fitness after giving birth, including information about the deep core muscles - sign up to receive Amparo's free guide

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