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Post Natal Program

5-week online training recovery program for mothers, all exercises are medically checked

The normal recovery of the body from pregnancy and childbirth can sometimes take a lot of time and unpleasant conditions, such as separated abdominal muscles, urinary incontinence, uterine or vaginal prolapse, and back pain, are not uncommon. Luckily, the recovery can be promoted by performing the right kind of exercises, which also helps to overcome many of these unpleasant conditions. 

Nordic Fit Mama’s five-week Post Natal online course gently and safely strengthens the core and pelvic floor muscles that have been strained by pregnancy and childbirth. 

Who benefits from the course?

The course is aimed at 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 whether 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 physiotherapist who specialises in the pelvic floor muscle area before starting the course.

If one or several of the below statements apply to you, this course is meant for you!

  • You suffer from separated abdominal muscles
  • You have a protruding belly and look as if you are still pregnant
  • You suffer from urinary incontinence e.g. during coughing, sneezing, or physical exertion
  • Sex is unpleasant or painful 
  • You don’t feel good in your changed body
  • You have poor self-esteem
  • You feel dispirited

 What does the course 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).

The training will help you to:

  • Restore the strength and control of your core safely
  • Rehabilitate the separated abdominal muscles and get rid of a bulging belly
  • Ease back pain
  • Relieve urinary incontinence 
  • Improve your posture and carry yourself naturally and elegantly
  • Learn about the impact of the pelvic floor muscles and their condition to sex life
  • Get an extra spring in your step, enhance your quality of life, and be happier
  • Enhance your self-esteem as you feel more at home in your body
  • Get a good start to a healthy lifestyle and losing the baby weight

Midwife modules are also included:
The Midwife modules include additional exercises and advanced knowledge of e.g. the impact of the core on the functioning of the entire body, the impact of the pelvic floor muscles and the deep abdominal muscles on sex life, and the uterine and vaginal prolapse.

How does it work?

Taking part in the training is easy. You will receive clear instructions with pictures and videos every day. The daily exercises will only take around 10 minutes to complete, making it easy to integrate them with everyday life with a baby. The exercises can be performed when and where it best suits you.


Areas of the training

The course is spread over a five-week period. Each week has its own theme, which is addressed in more detail during the week.

Week 1 - Testing and identifying pelvic floor muscles
Week 2 - Testing for separated abdominal muscles and exercises to train deep abdominal muscles
Week 3 - Core, mobility, and personal quality time
Week 4 - Mobility and great posture, and being considerate towards yourself and your life situation
Week 5 - Strengthening the core and making full body training part of your everyday life


Your trainer and support throughout the training will be Riina Laaksonen (in the picture below), the founder of Nordic Fit Mama and a personal trainer who specialises in exercise during and after pregnancy. In addition, Tiina Murdoch will act as a trainer in the Midwife module. She is a midwife and a personal trainer specialising in exercise during and after pregnancy.

Nordic Fit Mama’s training has helped over 3,000 women to recover from childbirth and to cope better in everyday life with a baby. 99% of women who have participated in the training would recommend it to their friends. Read more about the experiences of women who participated in the training



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