Move confidently through pregnancy
Your body’s 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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Your pregnancy-safe routine, made simple
No guessing. Just trimester-specific guidance that meets you where you are.
Built for pregnancy
Trimester-specific programs tailored to your symptoms and changing body.Easy-to-follow prenatal workouts
Guided workouts with clear cues for safe exercise during pregnancy, from prenatal yoga to strength training.Expert-led prenatal support
Workouts and education created by certified prenatal trainers and pelvic floor specialists.Nutrition made easy
Meal guides and nutrient-packed recipes to keep you fueled, energized, and feeling good throughout pregnancy.
"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
37,000
Moms love FitMama
4.7 Stars
Ratings on app stores
43,000
Workouts completed
A plan for every stage of pregnancy
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1st Trimester Workouts
Low-impact, core-safe strength and gentle prenatal workouts designed for fatigue, nausea, and early body changes.
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2nd Trimester Workouts
Energy lifts, confidence builds, and your pregnancy training evolves. More stability, more strength, more flow.
3rd Trimester Workouts
Birth ball prep, mobility, pelvic floor exercises, and supportive strength to help you feel grounded and ready for labor.
A whole world of pregnancy support in your pocket
Everything you need to feel supported, informed, and prepared
Labor prep
Core + pelvic floor exercises
Educational guides
Nutrition & recipes
Prenatal yoga & stretching
Labor prep
Core + pelvic floor exercises
Educational guides
Nutrition & recipes
Prenatal yoga & stretching
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
Ready to start your prenatal plan?
Every pregnancy is different. Take our 2-minute quiz to get personalized prenatal workouts tailored to your trimester, symptoms, and goals.
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.