12 Best Online Prenatal Workouts for Moms-to-Be
If you’ve been thinking about embracing a more regular workout routine, you don’t have to hang back just because you’re pregnant. The reality is, there’s no better time to start building in a sweat sesh or two! Some of the best pregnancy workouts allow you to safely get or stay in shape and can be beneficial during all nine+ months of pregnancy. “It’s important to keep moving /[during pregnancy] because as your body changes, you want to make sure you’re aware of the changes in your movement,” says Rachel Welch, a certified health and wellness coach and founder of Revolution Motherhood, a doctor-recommended fitness method that integrates yoga, pilates, barre and pelvic physical therapy. Skipping exercise for three weeks shuts down the conversation with your body as it grows, making it feel like you have to start from scratch when you do get back to your wellness routine, adds Welch.
Exercising during pregnancy has other perks too: It can help ease pregnancy’s aches and pains, lower your risk of certain complications like gestational diabetes and preeclampsia, keep your (and baby’s) weight in a healthy range and even make for an easier labor. Plus, “choosing the right type of exercise can actually boost your energy levels,” says Erica Ziel, certified personal trainer and founder of Knocked-Up Fitness, a pre/postnatal workout and lifestyle platform. “Even just 10 minutes of movement a day is extremely beneficial.”
If bribing you with a smoother labor or more energy doesn’t convince you, know that exercise can also boost your immune system and keep stress hormones at bay—something we could all use! Research even shows that physical activity may reduce your chances of respiratory illnesses because bacteria can’t deal when your body temperature rises as you sweat.
Ready to hop on board the exercise train? Below, we’ll walk you through the best pregnancy workouts you can find via apps or online streaming—plus how to stay safe while doing prenatal workouts at every stage.
When it comes to prenatal workouts, keep in mind that every trimester will feel different—but unless your doctor or midwife tells you otherwise, it’s considered safe (and is strongly recommended!) to exercise while pregnant.
You might want to take it easy by walking and practicing restorative yoga during the first trimester, since many moms experience nausea and extreme fatigue in the first few weeks of pregnancy. By the second trimester, you might be feeling up for the workouts you enjoyed prior to being pregnant, such as prenatal pilates, barre strength training or HIIT—just keep in mind that because your abdominal wall is stretching, you’ll need to make certain modifications to prevent diastasis recti, and keep tabs on your pelvic floor. Third trimester workouts should focus on using your breath and also staying strong through your thigh and butt muscles. “Know how to listen and protect your body,” says Welch. “Nothing is the same two days in a row. One day you’re on the couch, and then the next day you can walk five miles.”
You’ll find hundreds of live workout videos on Instagram and YouTube, as well as a number of apps, aimed at the general population—and while you can certainly make pregnancy-friendly modifications to the moves and improvise with props, be aware that your pregnant body is unique to you. Since you won’t have a dedicated instructor adjusting your alignment, it’s up to you to stay safe. “Really listen to your own micro-feedback moments,” says Welch. “That small voice in the back of your head is wiser than you might think.”
Miriam Fried, a New York City-based certified personal trainer, recommends doing your own warm-up before any live-stream or on-demand prenatal workout. “Check in with your breathing and ensure you’re properly engaging your core and maintaining alignment,” she says. “This will be especially important as you move into the later stages of pregnancy and your growing belly tilts your pelvis downward, shifting your center of gravity.” To alleviate pressure on joints, make sure your knees, front hip bones and ankles are parallel.
You’ll also want to skip any exercise that involves coning in your belly, holding your breath while you’re doing a move or tucking in your butt, says Ziel, as well as anything that makes you feel more exhausted after the workout than when you started.
Now, let’s get moving! Here we’ve gathered some of the best apps and online platforms for pregnancy workouts to keep you healthy (and sane!) as you navigate these exciting nine+ months.
Quick on-demand workouts
- Workouts range from low-impact to high-intensity
- Can choose from workouts with no equipment or full gear
- App is available for both Apple and Android users
- Paying annually will save you significantly
To break up the monotony of Zoom conferences, get in a quick workout with Obé Fitness’ on-demand prenatal series. The 5- to 30-minute workouts cater to whatever tickles your fitness fancy—restorative stretching, power and strength moves, barre and even dance cardio. The 3- to 10-minute meditation sessions, which include “positive energy” and “peaceful and relaxing sleep,” are worthwhile as well. (Pro tip: After baby arrives, their Mommy + Me classes add a fun spin to working out with your little one.)
Pricing: Free 7-day trial, then $24.99 per month or $169 per year; The Bump readers can use the code LETSGOGIRLS99 to get their first year for only $99.
Audio-based workouts
- Workouts are accessible with both wifi or cellular data
- Can download workouts in advance if you’ll be without internet, so you can workout anywhere
- Audio format can be frustrating for those who are unfamiliar with the different exercise moves
Aaptiv is one of the most popular fitness apps out there, available for both Apple and Android. This audio-based fitness service uses an algorithm to determine your fitness level and preferences based on questions you answer. With thousands of classes available and more added each week, there’s something for everyone. And now, the app offers a 27-week prenatal workout program that spans from pregnancy weeks 13 through 40. The program uses the app’s personal one-on-one coaching style to encourage and motivate you to continue your fitness journey during pregnancy.
Pricing: Free 7-day trial, then $99.99 per year or $14.99 per month
Prenatal yoga classes
- You can opt for daily live classes or on-demand workouts
- Features 16 different styles of exercise, including Pilates, barre, HIIT and more
- Site offers tons of other classes outside the prenatal program, so you can stay with the Glo platform after your pregnancy is over
- Few free classes, with just a 2-minute video sample
An annual membership to Glo will gain you access to more than 5,000 on-demand classes that you can take live or download to complete at your convenience. This beautifully designed, award-winning exercise app features a complete suite of prenatal yoga classes for expectant parents. Classes range from just 10 minutes to 90 minutes and feature yoga poses meant to improve sleep, posture and alignment during the nine months of pregnancy. When signing up, you’ll select the type of instructor that works best for you and disclose how much yoga experience you have, which allows the app to suggest the best classes for your specific needs.
Pricing: Free 7-day trial, then $245 per year or $24 per month
Prenatal workouts for abs and pelvic floor
- Targets pregnancy-specific issues like pelvic floor disorders and diastasis recti
- Doesn’t offer a wide variety of fitness classes
The Belle Method and its pregnancy-specific content, The Bump Method, are online fitness platforms specifically designed for a woman’s unique needs before, during and after pregnancy. The Bump Method claims that through their exercises, you’ll “learn to activate the deep abdominal and pelvic floor muscles, heal diastasis recti and feel confident and empowered for birth and postpartum recovery.”
Membership includes 20 pilates classes, each 45 minutes long, that you can follow along with, as well as other informative birth-related content, like a two-hour pelvic floor rehab workshop, a recorded discussion with a lactation consultant and a printable birth plan.
Pricing: Three pricing plans: prenatal workout series from $73; complete prenatal & postpartum workouts from $90; postpartum workouts from $35
Prenatal workout YouTube channel
- Access to completely free pregnancy workout videos that don’t require answering any questions, entering credit card information or signing up
- You’ll miss out on the holistic prenatal and postpartum experience offered by some of the more robust competitors in this space
On a budget? We totally get it. For a completely free prenatal workout, try the videos offered on the Pregnancy and Postpartum TV YouTube channel. Here, you’ll find a host of workout videos for use during pregnancy and beyond, as well as videos focused on having a positive birthing experience. The channel’s pregnancy videos feature targeted exercises that focus on different body parts, and also include pilates and strength training.
Belly pump workouts
- Allows you to watch their content on any device, including tablets, phones, computers, Roku and even Apple Watch
- Pay close attention to your renewal date, since the company has a strict no refunds policy.
The Studio Bloom program, of the “belly pump” fame, works with seven prenatal and postnatal fitness instructors to curate movement that accommodates the changes during each trimester. You’ll learn the core foundations during the first trimester and add strength with cardio and HIIT classes during the second trimester. Come third trimester, you’ll delve into BirthPREP classes that fuse muscle-fatiguing exercises with specialized diaphragmatic breathing techniques that will teach women to use their core and primary muscles in conjunction. “For example, instead of simply working the lower body in a squat, we guide women to understand how to use their breath and the natural biomechanics of the core and pelvic floor,” says Brooke Cates, Bloom founder and prenatal and postnatal exercise specialist.
Pricing: Free 7-day trial, then $29 per month, $74 per quarter or $240 per year. Get 50 percent off the first month with code Fierce50.
Labor prep workouts
- Signature Push Prep Method installment focuses on labor groundwork that helps minimize or even prevent tearing, and includes coaching and doula support, recipes and meal plans
- Doesn’t offer post-pregnancy classes, so it’s not a long-term option
The Knocked-Up Fitness membership gives you access to more than 20 online workouts that appeal to any workout aesthetic, be it prenatal yoga sculpt or kettlebells, and helps tackle issues such as core training, pelvic floor dysfunction, diastasis recti and poor posture. The program also offers a holistic approach to preparing for pregnancy.
Pricing: One free pregnancy workout, then $39 per month, $220 for 6 months or $390 annually.
Prenatal week-by-week workouts
- Boasts a seemingly endless amount of online content, allowing you to stay with the platform long after the pregnancy and postpartum period
- Available for both Apple and Android users
- Some say OmStars’ content is best viewed on a monitor and is difficult to see on a mobile device
Yoga superstar Kino MacGregor’s online yoga platform OmStars—known for its ashtanga, yin yoga, yoga nidra and pranayama classes—has partnered with yoga instructor Sonia Ribas to bring you 40 week-by-week prenatal yoga episodes. Each lasts anywhere from 20 to 40 minutes, reflecting the ever-changing stages of pregnancy. You’ll find classes like “Embrace Change,” a vigorously paced vinyasa-flow session that focuses on opening the heart and hips; a “Create” session that uses a pillow to encourage you to embrace and cultivate stillness; and a “Feel Supported” class that suggests a sequence of supported postures using blocks, a blanket and the wall. Whether you follow the week-by-week chronology or skip around, you’re sure to find your prenatal om.
Pricing: Free 14-day trial, then $18 per month or $189 per year basic membership, or $148.50 per year (special pricing) for OmStars +, which gives access to live videos.
Prenatal barre workouts
- Gives you access to postpartum education and support from their pelvic floor physical therapist
- Includes meal plans and grocery lists, as well as healthy cravings alternatives and a freezer meal schedule.
- Access workouts online or via their new app
- Requires that you enter your credit card information before allowing you to sign up for the free trial. If you’re not sure this type of workout is right for you, consider checking her out on Instagram before signing up.
Barre exercises are some of the safest exercises you can do during all nine+ months of pregnancy, which is why BarreAlley makes our list of the best pregnancy workouts found online. Kendra Alley, a former gymnast and prenatal barre specialist, has created over 60 safe, challenging and effective barreBUMP workouts that focus on building strength and posture throughout each trimester, as well as the fourth trimester after baby arrives. (Her Instagram account @barrealley gives you a sneak peek at her energy-boosting approach to barre.)
Pricing: Free 14-day trial, then $39.99 per month
Low impact, high-intensity workouts
- Workouts are more vigorous and sweat-inducing than some of the other pregnancy workout options out there
- If you’re new to exercising, you may want to consult your physician before trying Fit Pregnancy Club classes
Get six new workouts every month from the New York City-based studio Fit Pregnancy Club, a licensed Fit for Birth facility that now offers online classes. All you need are yoga blocks (or thick books, if you don’t have those handy) and weights ranging from 2 to 8 lbs (water bottles or cans will also work). The Prenatal Signature series focuses on low-impact, high-intensity exercises that prep the body by strengthening, toning and stretching. Each class integrates a Pump & Kegel segment into its routine. When you’re ready, the Postpartum Signature series zeroes in on high-intensity, high-impact workouts for increasing strength. Bonus: Fit Pregnancy Club’s Facebook group is filled with active members, so there’s always someone to connect with for support and encouragement.
Pricing: $15 for single live-streaming class; $60 per month for unlimited live-streaming; $19.99 for monthly on-demand classes; $50 for quarterly on-demand classes; $159.99 for nine months of on-demand classes
Resistance band workouts
- Offers a robust free trial, giving you unlimited access to the platform (which you can access online or via the app) for a full 30 days
- You can browse the entire library of workouts before even signing up for the free trial
Some feel Booya Fitness has a meager workout library and is slow to add new workouts compared to their competitors
While you don’t need to use resistance bands in your workout, Booya Fitness: Fit Mama Prenatal Workout incorporates ReXist360 bands that promise twice the workout in this virtual group fitness class. We love that the instructors show both advanced and modified poses. Booya Fitness also offers plenty of other (albeit non pregnancy-specific) options, including “Bollywood Blast” and “How to Improve Posture,” as well as supplementary workout plans like “Stay Strong During Pregnancy,” “Post-Baby Bounce Back” and “Mental Detox.” (Yes, please!)
Pricing: Free 30-day trial, then $9.99 per month, $26.99 for 3 months or $99.99 for a year
Prenatal and postpartum workouts
- Workouts are targeted specifically for the unique needs of the postpartum period
- At $250 per year, plus an essentials kit that sells for around $70, Revolution Motherhood is a pricey option when it comes to pregnancy and postpartum workouts.
Heading into the home stretch of your pregnancy? Cue up Revolution Motherhood, which offers workouts designed for new moms. Think of it as a gift from your postnatal fairy godmother. You might not think that you need it, but you’ll be hooked after you try the three-phase fitness method. Not only do the workouts help rebuild strength and combat achy back pain (that baby doesn’t cradle itself, you know), the “Common Injuries” tutorials guide women through unwelcome postnatal injuries like diastasis recti and pelvic organ prolapse.
You can start with classes like “Connect & Repattern,” even while you’re still pregnant; the workout uses a soft roller and mini foot balls that help get your swelling down and improve circulation from feet to pelvis. They’ll also keep the transverse abdominals strong to help you connect with your pelvic floor.
Pricing: Free 7-day trial, then $24.99 per month or $249.99 per year
About the experts:
Rachel Welch is a certified health and wellness coach and founder of Revolution Motherhood, a doctor-recommended fitness method that integrates yoga, pilates, barre and pelvic physical therapy.
Erica Ziel is a certified personal trainer and founder of Knocked-Up Fitness, a pre/postnatal workout and lifestyle platform. She helps women live without pain through movement, breath and food.
Miriam Fried is a New York City-based certified personal trainer. She is passionate about creating a safe space for women to gain confidence in movement, grow stronger, and gain the knowledge necessary to make informed decisions about their bodies.
Brooke Cates is the CEO and Founder of The Bloom Method. She is also a Pre and Postnatal Corrective Exercise Specialist, Core Rehabilitation Specialist and Pre and Postnatal Holistic Health Coach.
Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.
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