12-Week Postpartum Exercise Guide ♡
Whether you have just had a baby or you are 2 years + postpartum, this program is for you!
“If you’re feeling weaker than you used to”
“If you leak when you sneeze”
“If you cannot wait to return to running”
If you are feeling weak, suffering from back pain or experiencing any incontinence since the birth of your baby, whether that be 6 weeks or 2 years ago, don’t worry these are common symptoms, but they are not normal.
These feelings are not going to resolve on their own (as you may have realised if you are 2 years + post birth). Without completing structured exercise that is safe for you to do, you are likely to find that your problems continue to worsen, especially if you are planning more babies in the future.
This 12-week exercise & rehabilitation program written by Rachel Fitt, a Pelvic Floor Physiotherapist, gently takes you through strength & cardio workouts that build and progress each week. If you follow the program you will start to notice more strength returning to your core & pelvic floor. By the end of the 12-weeks you will be ready to take on whatever goals you have set for yourself, whether that be getting back to running fun runs or just running around after your toddler.
✔️Improve Pelvic Floor Function & Strength
✔️Reduce your risk of Urinary Incontinence & Pelvic Organ Prolapse
✔️Minimise Abdominal Separation
✔️Increase Cardiovascular Fitness
✔️Rehabilitate your body following Pregnancy & Childbirth
✔️Return to Exercise Safely
✔️Suitable for Women who have birthed Vaginal and Caesarean
“It is never too early or too late to achieve your goals”
PELVIC FLOOR.
A new Pelvic Floor program every week.
✔️ Re-build your strength
✔️ Improve your power
✔️ Increase your endurance
✔️ Maximise your coordination
✔️ Reduce your risk of Urinary Incontinence
✔️ Reduce your risk of Pelvic Organ Prolapse
STRENGTH.
2 x Strength sessions each week.
✔️ Increase global strength
✔️ Minimised abdominal separation
✔️ Improve posture
✔️ Enhance your balance
✔️Prepare for return to high impact exercise following the 12-Week E-Book
Each strength program has six exercises which are time based. You can work at your own pace during these sets.
CARDIO.
A Cardio guide to safely return to high impact exercise.
✔️ Increase cardiovascular fitness
A progressive program over 12 weeks designed for you to reach your goals.
What people are saying ♡
-
![]()
“Easy & Convenient. Rachel’s guide is easy to follow and convenient to fit my workouts in around nap times. The workouts are achievable even after I was disabled with Pelvic Girdle Pain in pregnancy. They increase slowly allowing me to build my strength whilst remaining achievable. The Facebook group is great for receiving personalised support and answering my questions, even silly ones like “how do I set up my interval timer.”
— EMMA DAVIES, MUM OF ONE
-
![]()
“Exercise has always been a big part of my life, even throughout my pregnancy, so I was very keen to begin my 12-week postpartum journey with Rachel, following the birth of my first daughter Arlo. The guide was easy to follow and easy to squeeze into my (somewhat) routine around naptime, for a bit of ‘me time’. The workouts aren’t too long, too complicated, or too strenuous to begin with and gave me the confidence to progress every week. At 13 weeks postpartum, I was back to running and 6 months on, I still refer to the guide for workout ideas. Big thanks to Rachel for sharing her knowledge, support and confidence in me.”
— ALANA BRUMBY, MUM OF ONE
-
![]()
“Whether you want to return to high impact exercise or just want to keep things really gentle and improve your pelvic floor this is a really good program.”
— NATALIE SULLIVAN, MUM OF THREE
$99
12-Week Postpartum E-Book
Your postpartum journey with Rachel starts here ♡
