Back in Shape
Effective workouts to regain your strength and fitness level after childbirth
Train safely and effectively with 200+ exercises and workouts that are specifically adapted to your conditions after birth
Choose the time and the place with app-based workouts for anytime & anywhere
Fit the workouts in your busy schedule thanks to flexible and short sessions
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 12.50 a week
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
About Back in Shape
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!
What moms say about Back in Shape
I loved the postnatal program. After my first pregnancy I could not find anything remotely similar so I was really happy when I discovered this program after my 2nd. I particularly liked that it starts right after birth when I felt so eager to start working out again but had to hold off for the 6 weeks. This program gave me back some control over that period to already built up the pelvic floor and then be able to start actual workouts at week 6 without having to research what is safe at what stage. I loved that every single workout is different and they slowly built up in intensity to keep up with your own process. For me also the reminders and the daily todo list worked really well. You can ask Amparo questions along the way and can really see how much love she put into building the exercises. Highly recommend it and wish I would have discovered it earlier! 12 weeks post partum I could actually jump on a trampoline without feeling my pelvic floor which I think speaks for the effectiveness of these exercises:)
I am training with Amparo since the birth of my little boy. Due to the fact that I had a c-section she adapted my program slightly. The daily exercises are short and fit the tight timeschedule of a new mum :-) The app is very simple and easy to understand and use. You can contact Amparo via the chat function and ask her any questions, she will reply immediatly. I can totally recommend Amparo as a trainer, the app & the exercises!! 5 stars from my side :-)
Amparo ist eine sehr engagierte Instructorin! Ich schätzte besonders am Rückbildungsprogramm, dass sie auf mich persönlich eingegangen ist und nach meinen Bedürfnissen meinen Fitness Plan zusammengestellt hat. Zudem ist sie sehr schnell mit zurückschreiben und ich erhielt immer wieder motivierendes Feedback. Die erklärenden Videos in der App sind auch super und man merkt, dass sie wirklich viel weiss über die Anatomie nach der Geburt. Kann ich jeder empfehlen, die nach der Geburt wieder fit werden will.
Thank you Amparo for your Back in Shape program! I feel great and the workouts suit life with a baby well! Your flexibility and willingness to adapt the programs to individually suit my needs is exactly what I needed :) Thank you! I recommend the programs to all new moms out there!
I use the post pregnancy app. Amparo adapted the program to my personal situation after brief consultation with me. With breastfeeding and sleep deprivation, I had lost too much weight. The program helped me to rebuild my muscles and strength well. It is a very good guide where you always know what exercises you are allowed to do at each stage. Especially in the first weeks, when you are still a bit cautious, the program already has a few simple, very gentle exercises that strengthen you a bit. Of course, pelvic floor training is also integrated. After that, the training gradually gets a bit harder. Which I think is great. By the way: The videos of the exercises are great to watch while breastfeeding and to do afterwards while the baby is lying on the blanket and enjoying the demonstration.
I strongly recommend the Fitnow app! I have enrolled in both the prenatal and the postnatal programmes for my second pregnancy. The prenatal programme encouraged me to work out during the entire pregnancy up to the very end. I would not have been able to do it with in person classes, as I have a very busy and unpredictable work schedule. Being able to work out from home with the app was great! I stayed super fit, gained less weight than I did for my first pregnancy and felt incredibly strong during childbirth, all thanks to Fitnow! The postnatal programme is comprehensive and includes pelvic floor recovery. I can only recommend both programmes! In addition, the owner/coach Amparo is super responsive and professional and answers all questions and queries within a few hours!
Due to the pandemic I was looking for a program I could use after the birth of my child and which I had the feeling I could trust. Amparos program was great! I appreciated that she took the time to explain all the different aspects of the training and how to do the exercises correctly. Amparo did make changes to the workouts due to my individual case and helped me with further tipps when needed. The workouts build up on one another and they never get boring :) I am happy I found this program!
I would highly recommend Amparos program for post partum. The program is very well explained and there is a variety of exercices. She is a great source of motivation!
Ich habe bereits vor und in meiner Schwangerschaft mit Amparo trainiert, so dass mir die Entscheidung für ihr Programm nach der Schwangerschaft leicht gefallen ist. Das Trainingsprogramm und die einzelnen Übungen werden super erklärt und bauen sich langsam auf, so dass man nicht zu schnell, sondern angemessen trainiert. Die Trainingszeiten können zeitlich flexibel durchgeführt werden, bei Bedarf kann man das Programm entsprechend adaptieren. Zudem ist Amparo für Rückfragen und Tipps immer erreichbar.
I very much enjoyed the training app from Amparo. After giving birth to my first child Amparos program provided me a consistent workout structure.
At the beginning of the program Amparo shares important information about the changes to your body after giving birth and explains really well what kind of exercises should be avoided first. Over the course of the 12-week program the training intensity is slowly increasing.
Amparo interacts with you via the app, which helps to stay on track and motivates even further. At the end of the program I was almost entirely back to my normal excise routine.
To summarise: I can fully recommend the training program!
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Hey there, I‘m Amparo! I am a prenatal and postnatal fitness specialist, personal trainer and nutrition coach. But most importantly, I am a recent mom 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!