What is the Fiit Mum training plan?
Fiit Mum is a 24 week training plan, divided into six week stages — launching on 25th November 2019. Created by five leading postnatal fitness experts and a pelvic heath physiotherapist, it’s designed to help you rebuild your strength and fitness after pregnancy, safely and sustainably.
We’re offering the plan in four stages so you can move at the right pace for you. You’ve spent nine months growing a baby, so allow time to recover — don’t rush. You may want to repeat one stage a couple of times before moving on to the next. Everyone is different, so listen to your body.
Each stage includes 25 minute classes you can do at home. They’ll help you to heal and increase your energy levels, one step at a time. You’ll also have access to a supportive online community, and our experts are available to answer your questions.
There is a lot of information out there about how and when to exercise after pregnancy, and it can be confusing. That’s why we’ve brought the experts into one place.
Who is Fiit Mum for?
This plan is for anyone looking to start their fitness journey after pregnancy. It’s recommended that you wait until six weeks after giving birth before you start exercising, to allow your body to rest and recover.
If you’ve had a c-section, you should be fine to start stage one of the plan six weeks post pregnancy, providing you have sign-off from your doctor. If you had complications during the birth or have miscarried, we recommend you consult with your doctor before starting the plan.
If you had your child or children several years ago, and are looking to get stronger and fitter, this plan is perfect for you! By focusing on your core muscles, you’ll build strength from the inside out.
If you’re still not sure whether the plan is right for you, you could also visit a women’s health physiotherapist (your GP may be able to refer you).
How do I start the plan?
Fiit Mum is available on Premium. Simply sign up via the website or App Store, download the app, sign in and go to Browse > Training Plans. You can start the plan whenever you want.
What equipment do I need for Fiit Mum?
You’ll need the following equipment for some classes:
It’s also useful to have a bolster or cushion nearby, as you may need it for exercises in yoga classes.
I already have a good level of fitness / I’m finding stage one too easy, can I skip forward to a later stage in the plan?
The exercises in our postnatal classes are remedial, so fitness level is less relevant. They’re designed to build and strengthen your deep core muscles, and to help remedy abdominal separation (diastasis). If you’re not sure whether you have abdominal separation, check out the postnatal tutorial series in the app.
Do you leak when you’re doing star jumps? By starting the plan at stage one, you train your pelvic floor to engage and disengage — specifically in Pilates and yoga classes.
For your safety and for sustainable results, you must take each stage of the Fiit Mum plan in order. It’s not possible to skip forward. You need to be confident that you can do all the exercises in stage 1 before progressing.
What happens if I start the plan and can’t continue or decide it’s not for me?
You can end the plan whenever you want. If you’re not enjoying it, we’d love to get your feedback so please let us know what wasn’t working for you. If things are busy and you need to pause your membership for a month or two, just give us a shout. You can cancel your Premium membership at any time.
Can I do other workouts in the app while doing this plan?
The Fiit Mum plan has been devised with our experts to help you recover after childbirth, so you can take other classes but as everyone is at different stages of the recovery process, this is at your own risk.
Breathwork classes would be beneficial, as they work the muscles of your diaphragm. For best results, try to relax your pelvic floor as you inhale and engage your pelvic floor as you exhale.
What happens if I don’t do all the classes for any given week of the plan?
If you don’t complete all of the classes in a particular week, the plan will continue into the following week. We are working on adding the functionality to pause the plan.
I’ve finished Fiit Mum, what next?
It can be tempting to dive straight into high intensity classes but we recommend starting with low impact or beginner level cardio classes. You can also take classes in the Strength studio, but remember to go at your own pace.
Try some of the beginner yoga and mobility flow classes with Cat and Richie, before building up to more complex flows with Ida and Chris. If you want to join our live leaderboard classes in Fiit Club, start by following the trainer doing beginner-level moves, before moving up to more advanced exercises.