Back in shape

Feeling good with your body, inside and outside, should be a priority after giving birth to your baby. The changes that pregnancy has on the body are massive and therefore it is important to find a suitable training plan that is safe for your body. Starting too soon with the wrong exercises can lead to injuries or more serious health problems in the long-term. My postnatal fitness program is perfect for recent moms that want to build back their fitness gradually and in a safe but effective way. 


The 12-week (or 14 weeks for C-section) program includes:

  • Planned App training: access the workouts anytime, anywhere from my App. Including on-demand workouts and reminders to complete all exercises daily
  • 2 training phases to adapt to the needs of your body after childbirth:
    • The first phase (5 weeks, or 7 weeks if you had a C-section) focused on regaining the basic strength of your pelvic floor and your abdominal wall. Short sessions to fit your baby-schedule and get some time for yourself
    • The second phase (from Week 6, or 8 if you had a C-section) focused on getting back in shape with 3 workouts per week that gradually increase in intensity. This way, you can progresively regain your body shape and fitness level
  • 120+ exercises, you will never get bored
  • Core foundational exercises to correct diastasis recti and regain your abs, back and pelvic floor strength
  • Access to 10+ informative videos with everything you need to know to exercising after childbirth

Why train with me after pregnancy?

  • Real workouts for post-pregnancy: all workouts and exercises were filmed in the 12 weeks following the birth of my daughter. They are authentic and adapted to your postnatal journey. 
  • Access anytime, anywhere: all workouts and exclusive videos are available on my App (as well as many other App features)
  • One price for the entire postnatal period: pay once and get access to all materials and workouts, no tricks
  • Fully certified pre- and postnatal fitness specialist: my workouts are adapted to the changes in your body after childbirth

Back in Shape

Postnatal app-workouts

CHF 150.-

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! - Justine, Zurich

The Back in Shape program is very good! Thank you so much Amparo! Looking forward for the next weeks and trainings - Sabine, Munich

 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 :-) - Julia, Zurich

Please note that all my programs and workouts are designed generally for expectant mothers and/or recent mothers. However, exercise programs have inherent risks, the degree of which depends on your individual health, condition and fitness. It is important that you consult with your doctor or midwife to understand how the exercises of this program may affect you, your health and your baby. There are contraindications to exercise during pregnancy (e.g. placenta praevia, regular bleeding, shortened cervix, among others) and after childbirth (e.g. pain, heavy bleeding, high degree of diastasis recti, among others) that limit the exercises you can do, their intensity and type. Getting the permission from your doctor is a requirement before engaging in these workouts.

By signing up for the program you agree to the Terms & Conditions and the Release of liability.