Back in Shape

The Back in Shape program is designed for moms who recently gave birth. However, any woman can sign up even months after giving birth if they want to take their postpartum recovery to a new level and regain the pre-pregnancy strength and weight. The program is suitable both for vaginal birth (12 weeks duration) and C-section (14 weeks duration due to a longer basic recovery phase). Depending where you are in your postnatal journey, the program can be adapted accordingly (e.g. start with the workouts earlier if you feel ready). The program includes:

✔ 10+ educational videos to teach you the key facts about training safely and effectively after having a baby (e.g. the role of exercise the first 6 weeks after giving birth, C-section especial information, combining breastfeeding and exercise)

✔ Planned app-based training from Week 0 after giving birth, no need to wait as the program is created to fit the needs of moms who just had a baby 

✔ Pelvic floor and abdominal exercises especifically for postpartum, helping to reduce the risk of urinary incontinence or diastasis recti, and helping women regain the "flat belly"

✔ Special exercises and massages for C-section recovery to recover the full flexibility in the scar area

✔ 3 full-body functional workouts per week (with 200+ exercises!) focused on strength training, conditioning and endurance, that increase in intensity over time so that you are ready to restart your normal workout routine after the end of the program. One of the weekly workouts is follow-along "live" with Amparo and two full-body exercise-based workouts

✔ Safe, effective and authentic workouts adapted to every single week of your postpartum journey: all workouts were filmed during Amparo's post-pregnancy weeks, you will see the belly getting smaller over time

✔ Direct chat access in the fitnow app to Amparo, prenatal and postnatal fitness expert

✔ ... and more app features, such as connecting your fitness tracker, tracking your weight development, or entering different activities (e.g. swimming)

✔ Swiss-insurance recognized: 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). If you are not living in Switzerland, this is dependent on the country you live it, your insurance and your policy.