Reconnect, rebuild, and feel strong again
Your body’s been through a lot. Get a personalized postpartum workout plan designed to support core healing, strengthen your pelvic floor, and ease you safely back into movement after pregnancy.
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Your recovery, guided every step of the way
Postpartum recovery isn’t one-size-fits-all. Your postpartum exercise plan adapts to how your body feels today — whether you’re weeks or months after birth.
Built for postpartum recovery
Programs designed for each stage of healing, supporting you with postpartum workouts and structured progressions.Gentle, progressive workouts
Guided postpartum workouts you can do at home, with clear cues to support core recovery and safe movement.Expert-led, recovery-focused
Workouts created by pelvic floor specialists focused on core restoration, diastasis-aware training, and C-section recovery.Nourishment for healing
Simple meal guides and nourishing recipes designed to support recovery and busy postpartum life.
"After birth I was nervous to move again, but the guidance was so clear. I never felt rushed, just supported and stronger each week."
— Rachel
37,000
Moms love FitMama
4.7 Stars
Ratings on app stores
43,000
Workouts completed
A whole world of postpartum support, all in one place
Explore the areas we support you in as you rebuild
Core reconnection exercises
C-section recovery support
Educational guides
Nutrition & recipes
Back + hip pain relief
Core reconnection exercises
C-section recovery support
Educational guides
Nutrition & recipes
Back + hip pain relief
Real moms, real results
92% of FitMama users see results after their first week of postpartum workouts.
“I finally understood how to reconnect to my core.”
I’d been doing random workouts online, but this actually taught me what my body needed. Everything felt safer and more intentional.
– Melissa
“Honestly the only fitness app I’ve stuck with.”
It’s simple, supportive, and actually made for real moms. I’ve tried others, but this one finally felt like it understood me.
– Naomi
“Perfect after my C-section.”
The slow progressions helped me move without fear. My strength came back in a way that felt right for my body.
– Taylor
Ready to start your recovery?
Healing doesn’t have a timeline. Start your postpartum workout plan whenever you’re ready. Take our 2-minute quiz to get started.
Frequently Asked Questions
What's included in my plan?
You’ll get a 28-day custom plan designed around your stage, preferences and needs, delivered through guided, on-demand video sessions. This includes access to the entire FitMama workout library for extra workouts anytime, including mobility, strength, cardio, and pilates.
What equipment do I need?
You need absolutely no equipment to start the FitMama program today—all workouts can be done with just your body weight. However, as you reach the third trimester, we offer optional specialized sessions that use a birth ball (or stability ball) for extra support.
How are the workouts delivered?
Once you join, you'll get instant access to our app. The program is structured with daily video workouts that you can stream on your phone or tablet. You'll receive a new workout each day, guiding you step-by-step through the program. You also have the flexibility to go back and repeat workouts as many times as you like.
How do I choose the right plan?
You don’t have to, we’ll create one for you! FitMama includes a quick custom quiz that builds a personalized plan based on your stage and needs. You’ll share details like:
- When you gave birth
- How you delivered (C-section or vaginal birth)
- Any current pain, symptoms, or concerns (like pelvic pain, leaking, or core weakness)
From there, we’ll match you with the right program, whether you’re just a few weeks postpartum, months into recovery, or ready to rebuild strength and confidence again. Every plan is designed to meet you where you are and progress safely at your pace.
When can I start after giving birth?
Before beginning any exercise routine after birth, it’s important to get clearance from your healthcare provider. Every recovery journey is different, and your doctor or midwife can help determine when it’s safe to begin movement again.
Once you’ve been cleared, FitMama offers programs designed for every stage of postpartum recovery:
- Early Postpartum (Under 6 Weeks): Gentle breathing and mobility routines to support circulation, healing, and early core connection, perfect for easing back into movement before formal exercise begins.
- Postpartum Recovery (Up to 6 Months): Safe, guided workouts focused on rebuilding your core and pelvic floor, improving stability, and relieving common aches and pains.
- Beyond 6 Months (Strength & Weight Loss): Progressive strength and cardio-based programs to help you build muscle, boost energy, and feel stronger and more confident long term.
Is the plan safe after a C-section?
Yes! Once you’ve been cleared by your doctor, FitMama is safe and effective for C-section recovery. We include gentle, guided workouts designed to help you reconnect with your core, improve mobility, and rebuild strength without straining your incision or abdominal wall. You’ll progress gradually with movements that support healing and confidence.