Move confidently through pregnancy
Your body is changing, your workouts should too. Get personalized pregnancy workouts built for your trimester, symptoms, and energy, with safe prenatal exercise and pelvic floor support in one place.
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Safe pregnancy workouts
Guided workouts with clear cues for safe exercise during pregnancy, from prenatal yoga to strength training.
Daily personalized plan
Trimester-specific programs tailored to your symptoms and changing body.
Join challenges & win prizes
Stay motivated with monthly fitness challenges, track your progress, and earn chances to win exciting prizes.
Quick & healthy recipes
Discover simple, nutritious recipes to help fuel your pregnancy, postpartum recovery, and everyday family life.
"Great app. My nurse could literally tell I’d been doing mobility. She said I looked prepared, and honestly my labor went way smoother than I expected."
— Mikaela
70,000
Moms love FitMama
4.7 Stars
App Store rating
100,000+
Workouts completed
Your pregnancy workout plan, personalized
Safe, trimester-specific workouts that adapt as your body changes
First Trimester
Ease into pregnancy with safe workouts that support your body
Second Trimester
Support your growing bump with safe, guided workouts
Third Trimester
Prepare for birth with workouts focused on mobility, and breathing
First Trimester
Ease into pregnancy with safe workouts that support your body
Second Trimester
Support your growing bump with safe, guided workouts
Third Trimester
Prepare for birth with workouts focused on mobility, and breathing
Real moms, real results
92% of FitMama users feel better after their first week of prenatal workouts.
"Exactly what I needed in my 3rd trimester"
The mobility videos made SUCH a difference for my hips and pelvic pain. It felt like the plan was made just for me.
– Jessica
"The pelvic prep WORKS"
I learned how to release tension and open my pelvis before birth. My nurse literally said she could tell I’d been doing mobility work.
– Dani
“Pushed my baby out in 10 minutes!”
No joke — my doctor could tell. My first birth was rough. This time I knew exactly what to do.
– Victoria
Build your workout plan in 2 min
Answer a few questions and we'll create workouts tailored to your stage, goals, symptoms, fitness level, and available equipment.
Frequently Asked Questions
How will this plan help me during my pregnancy?
This program helps you tackle the biggest challenges of pregnancy by focusing on three key results:
- Relief & Comfort: You'll use targeted movement to strengthen your core, stabilize your pelvis, and find daily relief from common aches like back pain, sciatica, and hip discomfort.
- Safety & Support: You'll learn to protect your core and pelvic floor against pressure and weight gain, minimizing the risk of incontinence and abdominal separation (diastasis recti).
- Birth Preparation: You'll actively prepare for delivery with mobility work that helps you gain control and strategically open the three levels of your pelvis for a more efficient birth experience.
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 personalize it for you! FitMama includes a 2-min quiz that builds your plan based on your current stage and how you’re feeling. You’ll share details like:
- Which trimester you’re in
- Your activity level and workout preferences
- Any pregnancy pains or concerns (like pelvic pain, back pain, or sciatica)
From there, we’ll create a customized workout plan tailored to your trimester, energy level, and comfort, helping you move safely, stay strong, and prepare your body for birth. Your plan will adjust as your pregnancy progresses, so you can feel supported and confident every step of the way.
When should I start the labor prep plan?
Although beginning in the second trimester is ideal for building strength, you can jump in anytime. Even if you're in your last month, there's still time to significantly increase your mobility, reduce pain, and learn the techniques needed to strategically prepare your pelvis for birth.