As a long-time yoga teacher, I thought I knew everything when it came to modifying exercise for pregnancy. I have mastered the manuals and read all the books. I know the “rules” and I’m often shocked when pregnant people (usually second or third time moms) “break” those rules in my yoga classes. Like, jumping on top of their mat or doing basic work around their prominent bumps. I have tips and tricks for each trimester and a few catch phrases to boot. “It may not look like there’s a lot going on on the outside, but there’s a lot going on on the inside!,” I would teach nauseous moms in their first trimester.
It wasn’t until my own pregnancy that I saw how nuanced prenatal fitness really is. I’ve realized that much of what I’ve been teaching over the years has really been a lot of modification and restriction, and while well meaning, these over-generalizations are potentially off the mark due to everyone’s unique pregnancy journeys. “Beware of blanket statements like ‘should all’ or ‘should not all’,” warns Charisse Balance PT, DPT, RYT, a pelvic health physical therapist based in California. “Each person goes through their own journey. It’s unlikely that all of our needs are exactly the same. Pregnant women should choose modifications and cues based on their specific needs.”
Exercising during pregnancy is more than just avoiding things you shouldn’t do. This is an opportunity to empower mothers for childbirth. Early motherhood can also be very physical. The exercises we do while pregnant should also be training for all the carrying and carrying we have to do once the baby is here. Pre- and postnatal fitness specialist Meg Martineau, CPT (known on TikTok by her 70k followers as Vibrant Mama Wellness) people reminded it in a recent viral video. In the clip, Martineau explains that prenatal fitness isn’t just about maintaining the body during pregnancy or even just preparing for birth. We prepare the body for motherhood.
This is why it is helpful to work with educated prenatal specialists who see beyond the prenatal period and the whole matrescence picture. Just because someone got pregnant before doesn’t make them a specialist. Many fitness teachers will do a prenatal program because they are pregnant, but there is no substitute for working with an expert who has supported mothers from the first trimester through early postpartum.
How do you evaluate the many prenatal fitness programs and teachers? How do you know your unique needs? We’ve 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 gain natural wisdom that the human body–that is your body. And if you’re still wondering what to do, Balance assures expectant parents, “Your body is smarter than you are. It will tell you what it needs in this delicate period of transition.”
Our top 6 picks for online prenatal fitness programs
Editor’s note: Please always consult with your obstetrician before starting any new pregnancy exercise regimen.
1. Movement Club Pregnancy Program
“Dancing with the Stars” pro Lindsay Arnold created Movement Club Pregnancy Program while pregnant with her second daughter. What makes this program unique is how comprehensive and well planned it is. Most other platforms give you a mixed bag of exercises under the umbrella of a particular trimester. Arnold curates his program on a daily and weekly basis, including rest days. “I want to take the guesswork and any added stress out of the exercise process while pregnant,” Arnold told Motherly, “I design each workout for the trimesters and weeks of your pregnancy and the changes that occur in your body.”
Arnold is also experiencing those changes right alongside you as she takes most classes pregnant, sharing, “Moving your body throughout pregnancy can be difficult at times. I want my members to know that there are I am with them throughout this program, going through 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 trainers.
3. Ruth Health
If you prefer to be held accountable and have your body looked at by an actual provider, then give it a try Ruth’s health, a women’s telehealth platform that supports new moms “from your first trimester to many years postpartum.” Working with a care provider with expertise in both pelvic health and fitness allows you to develop an exercise program 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 consider the body in treatment plans, we focus on the whole person. This means lifestyle, ecosystems, support systems and everyday life are all considered when we provide care.” Even when virtual treatments are live, the company’s providers know how limited time of an expectant mother In addition to the children and animals that make up the regular experiences, McFerron once treated someone in their office storage room.
4. Bloom’s method
The physical demands of childbirth have been likened to running a marathon—and here comes The Bloom Method’s Studio Bloom coming in Their pregnancy-safe exercise programs are both empowering and challenging and will 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&As with pelvic floor therapists.
5. Body Ready Method: Owning Your Pregnancy Program
Body Ready Method’s has three different programs designed to support you from birth and postpartum. Their offering before giving birth, Own Your Pregnancy is empowering and holistic.
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 content is based on research and in addition to movement videos, you get many PDFs with detailed information and access to an extensive portal with additional resources.
6. Mamastefit
If you want variety, then so be it Mamastefit online prenatal fitness programs may be the best choice. They offer two different 40-week programs. One consists of longer form videos (30-40 minutes) and the other a shorter form (15-20 minutes). They also have trimester-specific classes available on-demand. Mamastefit owners and sisters, Gina Conley and Roxanne Albert are both trained birth workers and exercise experts. Their programs make sure you 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 personal interaction and live you nearby, you have that option.
This story is part of The Motherly Collective contributor network where we showcase stories, experiences and advice from brands, writers and experts who want to share their perspective with our community. We believe that there is no single motherhood story, and that every mother’s journey is unique. By amplifying each mother’s experience and offering expert-driven content, we can support, inform and inspire each other on this incredible journey. If you are interested in contributing to The Motherly Collective please click here.
