Back in Shape
Your virtual 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
✔ Health-insurance recognized (e.g. in Switzerland, as a Rückbildungskurs*)
CHF 150.-
That's less than CHF 13.- 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 designed for your safe & effective postpartum recovery, with 2 training phases, 200+ exercises, and 10+ informative videos to help you rebuild strength and fitness after childbirth.
Phase 1: Regain your basic strength (5–7 weeks)
Rebuild your pelvic floor and abdominal strength, with special attention to diastasis recti. From week 3 (or week 5 after a C-section), join Amparo for a foundational-strength weekly guided workout.
Phase 2: Get back in shape (7 weeks)
Progress through gradually intensifying full-body workouts to feel fitter, stronger, and more confident. Each week includes 1 guided workout with Amparo and 2 exercise-based sessions to support your postpartum journey.
Your postnatal program to get Back in Shape
The key facts you must know
Access to 10+ educational videos that contain the key facts you want to know about training safely and effectively after having a baby.
Functional safe & effective workouts
Beyond pelvic floor and abdominal exercises, week-by-week adapted workouts help you rebuild strength safely — from gentle activation in Week 3 to functional workouts from Week 6 (or Week 5 and 8, respectively, if you had a C-section).
App-based trainer for full flexibility
Access the program anytime, anywhere with the fitnow app. Follow your personalized calendar, connect your fitness tracker, log activities, and more!
Critical muscles for fast recovery
Learn to activate and strengthen your deep core muscles; your pelvic floor muscles and your transversus abdominis, to support postpartum recovery and reduce the risk of diastasis recti and urinary incontinence.
C-section adapted
Back in Shape adapts to your recovery from Week 0, whether you had a vaginal birth or C-section. The C-section plan includes 2 extra weeks of basic recovery and scar massage techniques to help restore tissue flexibility.
Direct chat access to Amparo
Have questions? Chat directly with Amparo, your personal pregnancy and postpartum trainer, through the fitnow app for expert advice, tips, and support.
Not fully convinced? Read the benefits of training after giving birth
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Regain fitness and strength after childbirth
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Support a healthy return to your pre-pregnancy weight
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Improve muscle tone, strength, and endurance
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Address diastasis recti and rebuild abdominal strength
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Boost energy, mood, and confidence
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Strengthen your pelvic floor to help prevent or reduce urinary incontinence
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Strengthen your back and improve posture
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Support mental well-being and reduce the risk of postpartum depression
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Lead by example and inspire your little one and family to embrace a healthy, active lifestyle.
What fresh moms say about Back in Shape
Hi, I'm Amparo
I'm a nutrition coach, prenatal and postnatal fitness specialist and personal trainer based in Zurich, and a mum of two. My heart is all about inspiring women through fitness & nutrition, to help them become stronger, healthier and more confident.
I've been through the changes of pregnancy and postpartum myself, and I know how confusing the advice can be. 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!
