Good for your back

Online course: Fitness after postnatal period

Strengthen your body and mind with fitness & create your own workout routine for your everyday family life.

Course contents

Specific exercises for your everyday life

The compact training can be optimally integrated into your stressful everyday life as a mum. We focus on strong movements that also strengthen your back. You will notice how you move in a more back-friendly way and, for example, last longer and more comfortably when breastfeeding or carrying your baby.

Look forward to weekly training sessions and motivating togetherness!

Can't attend?

The course recordings are available for you for 7 days.

All at a glance


Live course via Zoom (can be booked individually)


6 weeks




Recordings available for 7 days

Suitable from

After completing the postnatal course

You need

Active Kinderheldin membership, sports mat, sporty clothes

Your expert


Owner of a midwifery practice

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Frequently Asked Questions

You should also strengthen your pelvic floor and abdomen after postpartum. You should also focus on your back, as you will continue to carry your child in a back-friendly way. Endurance sports such as walking or swimming are also a good option.

It's best to wear comfortable clothes and exercise on a mat. Make sure you have a water handy.

Good postnatal care can help you strengthen your muscles. This includes reducing the rectus diastasis. We give you some easy exercises to help you do this.

Sure. Again, listen to your body. You can complement your regression with further exercises, walks or even yoga. At Kinderheldin you'll find suitable courses for your well-being.

Sport is good for your body. Good stamina and strong muscles help you carry your child better and feel more secure. You get out of breath more slowly and last longer.

Yes, every online live course is available for you for 7 days after the course date. So you can catch up on the course content at any time and learn at your own pace.

With Kinderheldin membership you get unlimited access to all live courses, video courses, communities, and your own personal midwife consultation. It offers you a complete package for the duration of your pregnancy and your child's babyhood. Our live and video classes guide you through your entire pregnancy, optimally prepare you for birth and the postpartum period, and support you and your baby during his or her first months of life.

Our personal midwife consultation will help you with all your urgent problems and questions. In our communities you have the opportunity to interact with others and make new friends.

Here you can find the complete overview of our courses.

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