12-Week Postpartum Exercise Guide

Designed by Rachel Fitt — Pelvic Floor & Continence Physiotherapist

"I feel weaker than I used to, where do I even begin?"

"I leak when I sneeze and I just want to feel like myself again."

"I cannot wait to get back to exercise but I'm scared of doing it wrong."

You grew and birthed a human. Your recovery deserves to match that effort.

The 12-Week Postpartum Exercise Guide is a comprehensive, evidence-based program designed by Rachel Fitt, Senior Pelvic Floor and Continence Physiotherapist and founder of Fitt Physiotherapy, to help you safely return to exercise after birth.

Whether you gave birth one week ago or two years ago, whether your birth was vaginal or caesarean, this program meets you exactly where you are and guides you forward at a pace that is right for your body.

This is not a generic fitness program with a postpartum label slapped on it. It is a clinically informed, progressive rehabilitation program built around the specific needs of the postpartum body, your pelvic floor, your core, your hormones and your recovery.

What’s included

Pelvic Floor

A new pelvic floor program every week, progressively building through strength, power, endurance and coordination.

✦ Rebuild strength and coordination

✦ Improve pelvic floor power and endurance

✦ Reduce your risk of urinary incontinence

✦ Reduce your risk of pelvic organ prolapse

Strength

Two strength sessions each week, designed to rebuild global strength safely and effectively.

✦ Increase full body strength

✦ Minimise abdominal separation

✦ Improve posture and balance

✦ Prepare your body for return to high impact exercise

Each strength session includes six exercises that are time-based so you can work at your own pace.

Cardio

A progressive cardio guide to safely return to high impact exercise over 12 weeks.

✦ Increase cardiovascular fitness

✦ Gradual, structured progression toward your goals

✦ Build confidence alongside fitness

Why this program works

✦ Evidence-based, grounded in the latest research on postpartum recovery and pelvic floor rehabilitation

✦ Designed by a pelvic floor physiotherapist — not a personal trainer, not a generic fitness app. Rachel has spent her career understanding the postpartum body

✦ Suitable for all births — vaginal and caesarean

✦ Start anytime — whether you are 6 weeks or 2 years postpartum

✦ Self-paced — work around nap times, night feeds and the beautiful chaos of new motherhood

✦ Progressive — each week builds on the last so you are always moving forward safely

By the end of 12 weeks you will have:

✦ Rebuilt pelvic floor strength, power and coordination

✦ Developed a stronger, more functional core

✦ Reduced your risk of urinary incontinence and prolapse

✦ Improved your posture, balance and overall fitness

✦ Built the foundation to return to running and high impact exercise

✦ Regained confidence in your body and in yourself

  • “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

It is never too early or too late to start.

$99

One-off purchase. Instant digital download. Yours to keep and refer back to at any stage of your postpartum journey.

Have questions before you buy? Contact us here or DM us on Instagram @rachelfitt.physio

Purchase Now

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