At 30 weeks pregnant, I’ve tried over dozen prenatal workout programs and honestly, it’s been such a learning experience. Fitness has always been a huge part of my life, but what surprised me most was how quickly my body wanted to slow down once I became pregnant. I started craving a totally different style of movement, which I’ve actually loved exploring, but it definitely left me confused at first. This guide shares my favorite prenatal workout programs for every type of moving mama out there!
Photo Credit by Juls P on Unsplash
I knew I still wanted to lift weights (we live on the third floor with no elevator so I need to be able to carry a baby and groceries), keep working on my core, and stay mobile. My PT has even said I have very little ab separation so far because I focused on core work before pregnancy, which was really reassuring. But figuring out how to exercise safely during pregnancy has taken a lot of trial and error.
I’m not a trainer, but I’ve always loved fitness, and during pregnancy I wanted workouts that felt safe, effective, and realistic. I ended up trying a LOT of prenatal workout programs — some amazing, some not worth it — so I’m sharing my honest favorites here.
If you’re searching for the best prenatal workout programs or wondering how to stay active during pregnancy, this guide will help you find something that fits your life.
Table of Contents
- Why Fitness is Important During Pregnancy
- How Fitness Impacts Baby During Pregnancy
- The Best Pregnancy Workout Programs I’ve Tried
- My Weekly Pregnancy Workout Routine
- Tips for Working Out During Pregnancy
- My Favorite Workout Clothes for The Growing Bump
Why Fitness is Important During Pregnancy
Staying active during pregnancy has real health benefits for both mom and baby. Organizations like the American College of Obstetricians and Gynecologists recommend regular prenatal exercise because it can reduce back pain, swelling, constipation, and sleep issues, while also helping lower the risk of gestational diabetes and high blood pressure. Strength and mobility work also improve posture and muscle support as your body changes.
Exercise is also amazing for mental health as it can reduce stress, anxiety, and mood swings, plus it helps prepare your body for labor and postpartum recovery. Strong legs, glutes, and core muscles make everyday tasks like carrying your baby or groceries easier, and even simple daily walks can improve circulation and energy. Of course, always check with your doctor or midwife before starting any new routine.
How Fitness Impacts Baby During Pregnancy
Every pregnancy is different, but staying active (with your doctor’s approval) can help circulation, mobility, and overall health. My midwife has encouraged regular movement, especially walking and light strength training, because it helps prepare your body for labor and postpartum recovery.
For me, focusing on breathing, core connection, and pelvic floor exercises has been especially helpful. It’s not about pushing hard workouts, instead it’s about building strength in the muscles that actually matter during pregnancy and motherhood.
The Best Pregnancy Workout Programs I’ve Tried
Here are the prenatal workout programs I’ve personally used and loved (or at least found helpful in certain phases). These all fit different moods, trimesters, and energy levels.
fitbymik (Youtube, Strength, Pilates Inspired, Free)
Mik’s workouts are amazing when you want something effective but gentle. Her prenatal videos mix strength and Pilates-style movements, which are often lower impact but still allow you to feel the burn! I like her workouts for days when you want a solid workout in just 20–30 minutes.
Modern Body (Strength and Mat Pilates, Paid)
I’ve been a subscriber to Modern Body for a little over a year and it’s one of my favorites for balanced fitness. Aly’s workouts combine strength and mobility, which helped me feel strong without feeling overwhelmed. Great for second trimester when you feel more energetic and want to keep up your strength, or build new strength!
There aren’t a ton of pregnancy-specific classes on the platform, but you can filter to find the prenatal-friendly options. In many classes, Aly demonstrates alternatives for pregnancy-safe movements, which I really appreciate. That said, it does require a little bit of your own fitness knowledge to know what feels safe for your core and what to modify — especially as your bump grows. If you already have a good understanding of form and core engagement, it’s a fantastic option.
Unmeasured (Barre, Paid,)
I have fallen in love with barre style workouts during my pregnancy and this is the other platform I currently subscribe to and pay for! Unmeasured by Simi Botic has beautiful barre-style workouts that feel very intentional and calming. These are great when your energy is lower but you still want to move. I loved these in the first trimester when I didn’t feel like heavy lifting (or doing much at all).
Lauren Fitter (Youtube, Mostly Free)
Lauren is AMAZING for core work and diastasis recti prevention. Her short workouts are realistic and easy to fit into busy days, and she has options for each phase of pregnancy. If you’re worried about ab separation or your plevic floor health, start here. Try her 10 minute pilates class here!
Evlo (Strength Focused, Paid)
EVLO is fantastic if you love strength training. Their workouts are slower and controlled, which feels much safer during pregnancy. I especially loved these for maintaining muscle without overtraining. I did a free two week trail and really loved the platform and workouts, but ended up not subscribing just because of the price point, it’s the highest here at around $55 per month.
Fit by Larie (Youtube, Free)
I’ve followed Larie for years and love her workouts! She teaches a variety of style of classes from strength focused to barre, yoga, and stretching and let me tell you — her workouts are tough! She has some pregnancy specific classes too. This is one of my favorite strength workouts for pregnancy from her that is short, powerful and non repeat! Take the class here!
Dr. Mae Hughes (Youtube, Free)
Dr. Mae’s birth prep and mobility videos have been incredible. These are less “workout” and more body prep, which becomes so important later in pregnancy. She also has a paid platform if you enjoy her style!
Sadie Active (Strength Focused, Paid)
Sadie Active is another great strength-based option. The workouts feel structured and supportive, and they’re easy to scale based on how you feel that day. Her platform is one of the cheaper paid subscriptions, at just $9.99 a month and one I used pregnancy when I was at my most fittest (and buffest haha). I will be joining her program again postpartum, but right now straight weightlifting just isn’t what sounds the best to me.
My Weekly Pregnancy Workout Routine
• 2 strength days
• 2 barre/mat pilates days
• Daily walks
• Core breathwork 3-4 times per week
Tips for Working Out During Pregnancy
• Listen to your body and rest when you need to
• Don’t compare yourself to pre-pregnancy fitness
• Pelvic floor and breathing work matter more than crunches
• Walking absolutely counts!
• Short workouts are still workouts and honestly best for this time
Pregnancy is not the time to chase PRs, it’s the time to build strength for motherhood!
My Favorite Workout Clothes for The Growing Bump
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If you’re looking for the best prenatal workout programs, I hope this guide helps you find something that feels safe, supportive, and realistic for your pregnancy! You don’t need perfect workouts or hours at the gym — just consistent movement that helps you feel strong and calm in your changing body.
I’ll keep sharing the programs I’m loving, what’s working as I move into the third trimester, and postpartum fitness once our little girl arrives. Pregnancy fitness looks different for everyone, but staying active in a way that feels good has been one of the best things I’ve done for myself during this season.
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