Working Out During Transform Postpartum

Working Out During Transform Postpartum

Our number one goal here at FitazFK is to help women from all around the world become the best version of themselves and live their best, healthiest, and fulfilled lives. 

With over 30 years industry experience, we have been able to revolutionise women’s fitness and create the ultimate health and fitness program… TRANSFORM

Just like all aspects of life - to continue to progress - we need to make changes and challenge ourselves, which is why we decided to create TRANSFORM Postpartum.

This program is specifically designed for women 6 weeks to 12 weeks postpartum.


This is a time to nourish and love your body for all that it has been through, and honour where your body is right now. 

TRANSFORM Postpartum is not a weight loss program, rather a program that will educate and prepare your body for exercise in the future whilst also recovering and rebuilding your mind, body, and soul. 

By deciding to embark on your TRANSFORM journey, you most likely want to shift your baby weight and feel like ‘yourself’ again as quickly as possible - however it’s time to switch up your mindset for now.

These next 6 weeks will help you create a mind-body connection, teach you to activate the correct muscle groups, move in a safe way, nourish your body, and care for your mind.

By adding movement into your daily routine and eating a healthy wholefood diet, weight loss and changes in the body will occur naturally. 

TRANSFORM Postpartum has been designed to slowly strengthen and tone your body over 6 weeks - working on stabilising the core and moving with integrity and control.

In terms of training, we are going to take part in 3 workouts a week, and 2 walks within 2 week blocks.

For the first 2 weeks you’ll repeat the same 3 workouts, and 2 x 30 minute walks per week.

Your schedule will look like this:

  • 2 x Pilates Classes
  • 1 x EMOM Workout
  • 2 x 30-Minute Walks 

  • For the first 2 weeks, we’ll keep it simple - the workouts will be all body weight movements. 

    During the first week, try and tune in your pelvic floor and abdominals and make sure you are activating this correctly. 

    Slow these movements right down for week 1, and increase slightly during week 2 if you see fit. 

    Week 3 and 4 will see the incorporation of 1kg dumbbells into some of the movements in order to build intensity and increase strength. 

    We will also introduce some bigger standing movements during this time to increase cardiovascular health and work on balance. 

    The final 2 weeks are what we like to call the home stretch!

    By this time you should be feeling a lot better in your body and noticing changes in your strength and overall fitness level.

    We will continue to add to the intensity of the workouts by adding movements such as the modified burpee.

    We break down this movement and add it into our workout routine because when you progress onto TRANSFORM Level 1 after this program you’ll know how to modify it yourself if you are not quite ready for a full burpee. 

    We know that exercising post-birth can be a bit daunting, particularly if you have had a difficult labour, hence why we have created our TRANSFORM Postpartum around Pilates.
    Not only will Pilates help ease you back into exercise gently, it has also proven to be extremely successful in building up women's inner core muscles following pregnancy.
    Pilates allows new mums to focus inwards and become more aware of their bodies, how they feel, and what they do and don't like. It also gives the opportunity for women to learn how to fain mindful control of their core muscles which is excellent while recovering postpartum.
    Pelvic floor exercises are an essential part of postpartum recovery and Pilates teaches women to reconnect and strengthen their pelvic floor muscles, in turn this helps improve posture, core strength, and stability.
    Did you know that around 60% of women will experience Diastatis Rectus during pregnancy?
    Diastais Rectus is the separation of the rectus abdominis that can be found around the belly button area - similar to the pelvic floor muscle, Pilates can help with strengthening those abdominal muscles.
    TRANSFORM Postpartum is all about educating women how to nourish and love their body for all that it has been through while recovering and rebuilding their mind, body, and soul.
    As a complete mind-body workout that incorporates breathing techniques, TRANSFORM Postpartum can assist in managing stress that comes with being a new mum, reduce postpartum fatigue, and improve sleep quality.
    By Courtney Moane.
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