12-Week Postpartum Exercise Guide

“If you’re feeling weaker than you used to”

“If you leak when you sneeze”

“If you cannot wait to return to running”

Introducing Rachel’s 12-Week Postpartum Exercise Program: FITT BEYOND PREGNANCY

Rachel’s exclusive 12-week postpartum exercise program, Fitt Beyond Pregnancy, is designed to help you safely return to exercise at any stage postpartum—whether it’s one week or two years after giving birth. This program is grounded in the latest evidence to support a smooth transition back into regular physical activity.

Program Highlights:

  • Safe Reintroduction to Exercise: The program is tailored to accommodate your individual recovery and readiness, ensuring you progress safely.

  • Evidence-Based Approach: Based on the most current research to help you rehabilitate effectively and prepare for everyday exercise.

  • Adaptable Timing: Start the program whenever you feel ready, with guidance and adjustments provided based on your postpartum condition.

If you’re looking to safely return to exercise while addressing postpartum concerns, Rachel’s Fitt Beyond Pregnancy program offers a structured and supportive approach. For personalised guidance and to address any specific pelvic health issues, consider consulting with one of our Pelvic Floor Physiotherapists.

Rachel Fitt’s 12-Week Exercise & Rehabilitation Program

Designed by Rachel Fitt, a Pelvic Floor Physiotherapist, this 12-week program guides you through progressive strength and cardio workouts tailored to enhance your core and pelvic floor strength. By following the program, you’ll gradually regain strength and confidence, preparing you to achieve your personal goals—whether that's running a fun run or keeping up with 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

Ready to strengthen and rehabilitate your body? This program is your path to a healthier, more active you!

 

“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