Staying physically fit is important at all stages of your life, and this is true even during pregnancy.
There are several workout programs that were designed specifically with expectant mothers in mind to help them stay strong and fit during this physically taxing time in their lives.
As is true with most things in the fitness industry, many prenatal fitness programs have made the switch to online classes and videos. This is great news for a pregnant mom looking to stay fit – there are several great options for getting a good and safe workout even from the comfort of your own home!
This program offers several different kinds of exercises and a convenient app so that you can get a good workout no matter where you are or what stage or your fitness journey you are in.
BabyFit by Amy’s BodyFit Program
For a free program, Amy’s BabyFit program is remarkably comprehensive. She offers several different Youtube exercises to strengthen and recover, even after your baby grows up.
Should you exercise while pregnant?
Many people feel wary about it, but exercising while pregnant is perfectly safe and in fact can be beneficial for your pregnancy and child in the long run.
Giving birth is a very physical experience that requires a lot of core and pelvic floor strength, and staying strong during this can make your delivery easier and your recovery faster. In addition, if you were active prior to your pregnancy, you should continue to stay active to maintain your health and fitness level. The American College of Obstetrics and Gynecology recommends thirty minutes of exercise most days during pregnancy. 1
Top 10 Online Prenatal Fitness Programs, ranked:
1. Studio Bloom
Studio Bloom by The Bloom Method offers access to hundreds of workout classes for either a monthly or a yearly subscription fee, all from an app on your phone. This online studio has classes for both prenatal and postpartum exercises, so you can use it successfully even after you’ve given birth. It also includes both bodyweight-only and equipment-needed options, so you can work out with whatever you’ve got at home.
Best for: Working out from a smartphone app with no equipment
As the name suggests, Knocked-Up Fitness creates workout programs specifically for expectant mothers. The best thing about this program is that it comes with check-ins with the coaches and private support groups, which is great for staying accountable even as your pregnancy moves along and gets more hectic.
Best for: Keeping accountable with coaches and a community
This workout puts a lot of emphasis on core work, which is extremely important for carrying your child, giving birth, and beyond. Workouts are divided into several different categories depending on where you are in your pregnancy and what fitness goals you’re looking to achieve. This class is especially nice because it also comes with a “Strong Mama” category to help you stay fit long after your child is born.
Best for: Following a guided workout plan specific to your pregnancy stage and fitness goals
Revolution Motherhood is a three-phase fitness program that incorporates yoga, pilates, barre, and more to strengthen your core and increase your recovery after your pregnancy is done. The three phases of the program allow you to increase strength and heal safely from pregnancy, leaving women feeling more empowered after the classes are done.
Best for: Fitness-based recovery after pregnancy
PregActive offers several different workout programs for the pregnant mom, including pilates, yoga, mobility, strength, and even an “express” workout for the busy mom looking for a workout on the go. The cost for this program is pretty great, giving you access to more than a hundred workouts classes for only $4.50 every week. PregActive also comes with a 7 day free trial, so you can try a couple of the classes before committing completely.
Best for: Working out on the go
If barre exercises are more your speed, you have to check out BarreAlley’s series for expectant mothers. This program comes with over 60 prenatal barre workouts, as well as prenatal education from a pelvic floor physical therapist and recipes to complement your fitness journey throughout your pregnancy.
Best for: Barre enthusiasts making the move towards motherhood
Another pilates-centric prenatal class, The Bump Method puts a major focus on improving the strength of your pelvic floor in the hopes of building a foundation for an empowered birth and easier recovery afterwards. You also get lifetime access to these workouts after purchasing, so they can be used for pregnancies in the future as well.
Best for: Improving pelvic floor strength for smoother delivery
Amy offers a whole course of Youtube workouts that are meant for the expectant mother and are all completely free! These videos are great for prenatal, postnatal, and even “Baby And Me” workouts so you can involve your little one a little bit down the road. Workouts include cardio, strength-training, and core recovery, among others.
Best for: Getting a free workout at every stage of motherhood
If you’re looking for a yoga class geared towards prenatal mamas, try OmStars. This yoga class guides you through every single week during your pregnancy, so you know you’re doing the safest and most optimum movements for you and your child. You can also get access to other OmStars yoga classes with this subscription, so you can continue your yoga practice.
Best for: Yoga-centric prenatal workouts
While the Prenatal Yoga Center offers a paid membership for more in-depth prenatal yoga classes, they also give you a couple of free Youtube workouts you can follow along with and get a good prenatal workout. These free stretches are a great way to warm up and get a good yoga flow going without having to pay for a yoga class.
Best for: Practicing prenatal yoga for free
Other prenatal programs I like:
What kinds of exercises are safe to do during my pregnancy?
If you’re starting to exercise during your pregnancy, you can do most low-impact workouts without issue.
Some examples of this include walking, swimming, yoga, Pilates, and low-impact strength training. Make sure to listen to your body! Start off with gentle workouts and work your way up to more moderate levels of activity if it feels safe.
If you were doing higher-impact activities before your pregnancy and want to continue, you may be able to do so, but do check with your doctor beforehand to make sure that it’s safe.