Heal diastasis recti and get rid of leaking and back pain - start today!

Nordic Fit Mama Post Natal Program

Award winning, medically recommended 6-week online core training program after pregnancy. Over 10 000 happy moms onboard!


Nordic Fit Mama Post Natal Program

An award winning, 6-week online training program, that helps women to recover post-baby body in a safe way with a support of trained professionals. The program is designed in Finland, a nordic country known for the world's best maternity healthcare and education system. All exercises are medically approved and recommended by gynecologists, midwives and physiotherapists.


Enroll now and get started!


What does Post Natal Program offer:

All exercises on the course have been planned and approved by experts and midwives who specialise in exercise during and after pregnancy. The exercises have been planned so that they rehabilitate separated abdominal muscles and can be performed regardless of the delivery method (vaginal or C-section).

Say goodbye to post-baby belly

Get flatter tummy with safe and right kind of training. Get a good start to a healthy lifestyle and losing the baby weight. Enhance your self-esteem as you feel more at home in your body.


Heal diastasis recti

Rehabilitating exercises can improve diastasis recti condition and the recovery radically. Right type of exercises and progressing slowly are the key components when healing diastasis recti. 


No more leaking

Laugh, run and jump with no worries! Pregnancy and delivery often causes incontinence issues but with strengthening pelvic floor exercises, you will be able to control your bladder and enjoy life again at the fullest.


No more back pains

One of the first things women notice when starting to strengthen the core is that all kinds of back pains disappear.  Better posture makes you also feel more confident. 


What mothers say

"The best thing was that I saw progress really quickly and the fact that it was so easy to do."

"As a yoga teacher, my core is strong. It's been 13 years since my last birth, yet I still suffer from some abdomen separation. I've long suspected my beloved planks were not helping. I appreciate the content of this course, as well as the emphasis on activation as well as relaxation. It's amazing how these simple exercises are so powerful in rehabilitating a mother's body."

Nordic Fit Mama Post Natal Program
Jennifer Lance

"Once you sign up for the course, you'll gain access to the online platform with all the videos and modules at your fingertips. Each day's exercise is only 10-15 minutes of your day - Nordic Fit Mama understands that new moms are understandably pressed for time, tired, and can only give so much every day and this course is intended to help you, energize you, heal your abdominal muscles and respect your time as a new mama. "

Nordic Fit Mama Post Natal Program
Tenille LaFontaine

"The best thing in this course was to get all this information about this subject as I didn't know enough of it beforehand. It's very important to examine the separation of your abdominal muscles so that the rehabilitation will proceed well. To me, the most important things were exercises and the substantial advice. I could apply them to my own exercise routine at home. I believe that the information and exercises I learned during this course affected my rehabilitation in a very positive way."

Nordic Fit Mama Post Natal Program
Hilla Stenlund

Before and after Post Natal program

What mothers say

"Mummy tummy was gone by the end of the course and I got back my confidence."

Join thousands of happy moms and get results fast!

Who can participate?
This course is for all women who have given birth, regardless of their age and physical health.

It doesn’t matter whether you just had your first child or your children are already in their adolescence. It’s never too late to start!

You can start the course immediately after your postpartum checkup - if you feel up to it. If you have any doubts, we recommend that you contact a doctor or a physiotherapist, who specialises in the pelvic floor muscle area before starting the program.

Post Natal Program Content:

Week 1: Testing and identifying pelvic floor muscles.

Week 2: Testing for separated abdominal muscles (=diastasis recti) and exercises to train deep abdominal muscles.

Week 3: Core, mobility, and personal quality time.

Week 4: Mobility, great posture and being considerate towards yourself.

Week 5: Progressive training and sex after giving birth.

Week 6: Strengthening the core and making full body training part of your everyday life.

Medically approved
post-baby exercises

All our exercises are safe, approved and  recommended by doctors and other maternity healthcare professionals. 

With support of doctors' expertise we make sure our services are in line with the latest medical research. We want to provide mothers safe ways to improve both maternal and infant health. 

At the moment there is no surgery, that can repair weak pelvic floor, so training is a must! Teachings of the program won't get old. 


Frequently Asked Questions

You decide when you start and when you finish. You will have access to the course right after purchase.  Materials are accessible  6 months after purchase.

After enrolling, you have unlimited access to the content of this course for 6 months - across any and all devices you own.

We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 14 days and we will give you a full refund.

You can and you should! C-section is one of the biggest surgical procedures at the moment. Most of these surgeries are done via endoscopy nowadays. C-section breaks seven layers of the stomach, splitting your abdominal muscles and nerves as well. It’s of great importance that the core (incl. pelvic floor and deep abdominal muscles) is exercised so that the nerves recover and all the muscles can be used in their natural way. All the exercises of this course can be done in the same way, no matter if you’ve given birth by C-section or vaginally.

Yes, you can. All the exercises of this course are safe to do even if you suffer from the separation of your abdominal muscles (diastasis recti). Actually, these exercises are designed to fix the separation. You’ll get plenty of information on how to safely exercise while suffering from separation .If you also have a hernia, heavy back pain or the separation is big and the skin looks thin so that you can “see through your pulse,” it’s recommended for you to contact a local doctor or physiotherapist specialized in the pelvic floor area.

You can take part in this course as soon as you feel good, definitely after your six-week postpartum checkup. This course starts with pelvic floor exercises, which are recommended to start as soon as possible after childbirth. After this, we’ll move on to deep abdominal muscles, exercising them gently. All exercises are safe to do if you suffer from diastasis recti. Pelvic floor muscles are the first muscles of the core to activate. If the activation of them isn’t right, your core might nor be working as it's supposed to be. After labour, a lot of different factors affect the feeling and condition of your body, and these experiences are always very personal. Instead of worrying about something, you should ask advice from a physiotherapist specialized in the pelvic floor area. During this course, feel free to ask any questions from your coach. We are here to help.

Yes, and it’s the great thing about exercising your core as it has no due date and every moment is a good moment to begin! This course is targeted to all mothers with babies, toddlers or teenagers, it is never too late. The course takes the challenges of everyday life with a baby into consideration, but of course the exercises for beginners are the same, no matter what the situation is. The condition of your pelvic floor muscles can be enhanced during this course and you can get rid of discomforts such as urinary incontinence even at retirement age.

No, we are not. Crunches bulge the belly and sit-ups are even worse. All crunch-like motions where the shoulders come off the floor contribute to separation of abdominal muscles (diastasis recti) by very nature of biomechanics. Planks are also inadvisable until while there is still a gap between your abdominal muscles because of the gravitational pressure pushing down and out on your damaged core.

Training on your own is good for you, and you should do it indeed. While exercising on your own some questions might cross your mind though, and you might not have anyone to answer them. The goal of this course is to comprehend a big amount of information about changes in your body, the recovery of it and to learn about safe exercising after pregnancy. In this course we also aim to talk about things that aren’t spoken out that often and that many women live with accepting them maybe for the rest of their lives even if there is plenty you can do! 

The goal of this course is to remind you of your exercises and bring them in your everyday life with a baby so that you actually do these exercises every day. While exercising your pelvic floor and core, regularity and perseverance are of great importance. In my case as I was exercising alone, at some point I noticed exercising in a wrong way and consequently harming my vulnerable body and slowing down my recovery. This is one issue we are going to tackle during this course because the participants get their daily instructions to every move both verbally and explained in pictures and on video. In addition the exercises of this course have more variation than often exercising on your own. The progress happens faster due to varied stimulus.

Wellness Library for Moms

Join Nordic Fit Mama newsletter

Become a part of Nordic Fit Mama mothers community.  By subscribing you will get 1-2 newsletters per month including wellbeing and inspiration for mothers.

Join thousands of happy moms and start your training today!


50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.