Working out while pregnant: The best pregnancy workout apps

As a longtime yoga teacher, I thought I knew it all when it came to modifying exercise for pregnancy. I had memorized the manuals and read all the books. I knew the “rules” and was often appalled when very pregnant people (usually second- or third-time moms) would “break” those rules in my yoga classes. Like, jumping to the top of their mat or doing core work around their prominent bumps. I had tips and tricks for each trimester and little catch phrases to boot. “It may not look like a lot is going on outside, but there’s a lot going on inside!,” I would coach nauseous moms in their first trimester. 

It wasn’t until my own pregnancy that I saw how nuanced prenatal fitness actually is. I realized that much of what I had been teaching over the years was really just a lot of modifications and restrictions, and while well-meaning, these over-generalizations were potentially off the mark given everyone’s unique pregnancy journeys. “Be wary of blanket statements like ‘everyone should’ or ‘everyone shouldn’t’,” cautions Charisse Balance PT, DPT, RYT, a pelvic health physical therapist based in California. “Each person is going through their own journey. It is unlikely that all of our needs are exactly the same. Pregnant people should choose modifications and cues based on their specific needs.” 

Working out during pregnancy is also about much more than simply avoiding the things you shouldn’t do. It is an opportunity to empower moms for birth. Early motherhood can also be extremely physical. The exercises we do while pregnant should also be training for all the picking up and carrying we will have to do when the baby is here. Pre- and postnatal fitness specialist Meg Martineau, CPT (known on TikTok to her 70k followers as Vibrant Mama Wellness) reminded folks of this in a recent viral video. In the clip, Martineau explains that prenatal fitness isn’t only about maintaining the body during pregnancy or even just preparing for birth. We are preparing the body for motherhood. 

This is why it can be helpful to work with well-educated prenatal specialists who are able to see beyond the prenatal period and to the whole picture of matrescence. Just because someone has been pregnant before does not make them a specialist. Many fitness teachers will create a prenatal program because they are pregnant, but there is simply no substitute for working with an expert who has supported moms from the first trimester through early postpartum. 

How do you weed through the numerous prenatal fitness programs and teachers? How do you get to know your unique needs? We have found the best pelvic floor physical therapists, pre- and postnatal fitness specialists, free resources, individual coaches, and online platforms to help you stay safe, build strength, and tap into innate wisdom that is the human body–that is your body. And if you’re still questioning what to do, Balance reassures expecting parents, “Your body is smarter than you. It will tell you what it needs during this delicate time of transition.”

Our top 6 choices for online prenatal fitness programs

Editor’s note: Please always consult your birth provider before beginning any new exercise regimen in pregnancy. 

1. The Movement Club’s Pregnancy Program

“Dancing with the Stars” pro Lindsay Arnold created The Movement Club’s Pregnancy Program while pregnant with her second daughter. What makes this program unique is how extensive and well-planned out it is. Most other platforms give you a mixed bag of workouts under the umbrella of a given trimester. Arnold curated her program to be day by day and week by week, including rest days. “​​I wanted to take the guesswork and any extra stress out of the process of working out while pregnant,” Arnold told Motherly, “ I designed every workout specifically for the trimester and weeks of pregnancy you are in and the changes going on in your body.” 

Arnold is also going through those changes right alongside you as she filmed the majority of the classes pregnant, sharing, “Moving your body throughout pregnancy can be tough sometimes. I wanted my members to know that I am right there with them throughout this program, going through exactly what they are.” Her sweet and easy style makes you feel like you’re working out with your pregnant bestie. 

2. Melissa Wood Health

Mother of two and model Melissa Wood-Tepperberg went from filming her personal workouts in her living room to curating a comprehensive membership platform featuring eight additional trainers and a library of over 300 classes called Melissa Wood Health. The platform’s prenatal offerings include an entry-level 30-day Prenatal Fundamentals series, as well as a la carte prenatal yoga, barre, and Pilates-inspired classes. There is also a commenting and chat function, allowing members to interact with the trainers. 

3. Ruth Health

If you prefer being held accountable and having your body seen by an actual provider, then try Ruth Health, a women’s telehealth platform that supports new moms “from your first trimester to many years postpartum.” Working one-on-one with a care provider who has expertise in both pelvic health and fitness enables you to develop a workout program that is tailored to your needs.

Kimberly McFerron PPES, FRC, CES is the company’s Chief Experience Officer, overseeing programming and education. The doula and pelvic floor specialist shares what sets this platform apart: “We don’t just take the body into consideration with treatment plans, we focus on the whole person. This means lifestyle, ecosystem, support system and daily life are all considered when we provide care.” Even though the virtual treatments are live, the company’s providers are aware of how limited an expecting mother’s time can be. In addition to kids and animals making regular experiences, McFerron once treated someone in their office storage room. 

4. Bloom Method

The physical demands of giving birth have been likened to running a marathon—and this is where The Bloom Method’s Studio Bloom comes in. Their pregnancy-safe workout programs are both empowering and challenging and can help you physically prepare for labor and delivery. They have over 600 classes in their library, monthly workout calendars, and you can access the classes on any of your devices. Your monthly membership also includes free consultations and Q&A with pelvic floor therapists.

5. Body Ready Method: Own Your Pregnancy Program

Body Ready Method’s has three different programs designed to support you all the way from birth and into postpartum. Their prenatal offering, Own Your Pregnancy is empowering and holistic. 

The classes and content are led by exercise physiologist, child-birth educator, and doula, Lindsay McCoy, and pelvic floor specialist and founder of Restore Your Core, Lauren Ohayan, who share over 30+ years of combined experience. All of the content is research-based and in addition to the movement videos, you get multiple PDFs with detailed information and access to an extensive portal with additional resources. 

6. Mamastefit

If you like variety, then Mamastefit’s online prenatal fitness programs may be the best option. They offer two different 40-week programs. One is made up of longer form videos (30-40 minutes) and the other is shorter form (15-20 minutes). They also have on-demand trimester-specific classes available. Mamastefit owners and sisters, Gina Conley and Roxanne Albert are both highly trained birth workers and exercise experts. Their programs ensure that you will target the whole body and they help you adapt as the trimesters go on. Mamastefit also has a brick and mortar space in Aberdeen, NC, with a team of highly trained specialists, including a physical therapist and chiropractor, so if you find yourself itching for in-person interaction and you live nearby, you have that option.

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