Hey there,

Did you know that exercising throughout your pregnancy can support your birth experience? Prenatal exercise can help your labor in a few key ways:

1. It can decrease the likelihood or severity of prenatal complications. Staying active can help delay or prevent complications that may affect your ability to wait for spontaneous labor.
2. It can increase your stamina for birth. The longer you can stay upright and moving during labor, the more pressure your baby applies to your cervix, helping labor progress. Exercise doesn’t make you “better” at labor, but it helps you stay upright longer—which supports your body’s natural hormone feedback loop.
3. It can improve your baby’s stress tolerance, helping them better handle the intensity of labor.

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And it doesn’t stop there. Your efforts during pregnancy can also support your postpartum recovery. Building strength, stability, and mobility now helps you heal and return to fitness more smoothly after birth.

Try this mini birth prep workout

In your birth preparation, include exercises that open each part of the pelvis with mobility, like in this birth ball workout, and pair them with strengthening exercises that help pull the pelvis open like the ones from our prenatal fitness programs.

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It’s important to include both strength and mobility to support opening and release as you prepare for birth.

Give the workout a try, then explore how our full prenatal fitness program can help you build strength, mobility, and confidence throughout your pregnancy and beyond.

Our Prenatal On-Demand Program is newly updated!

The program is now organized in a week-by-week format so you can start wherever you are in your pregnancy. It also includes weekly education on what to expect throughout each stage. The program will be fully updated in the new format by Friday, but most of the program is already available in the new format!

If you’re already part of the on-demand program, you’ll see updates rolling out this week. The third trimester is fully updated, and we’re finalizing the second trimester portion now (most of those workouts are already live!).

If you’re using our app-based program and want access to the video-based workouts too, check your email for a special discount code.

What’s inside the Prenatal On-Demand Program:

• 64 Prenatal Strength Video Based Workouts
• 24+ Birth Prep On-Demand Workouts
• 30 Core, pelvic floor, and pelvic stability workouts
• 100+ total workouts with 4–6 new sessions per week

The program price will increase next Monday, so grab it now to lock in lifetime access. You’ll keep full access whether you purchase outright, through a bundle, or complete all nine payments of a payment plan.

Our prenatal fitness programs are more than just a collection of “pregnancy-safe” exercises. We’ve developed our programs after years of working exclusively in-person with prenatal clients and supporting births as a birth doula, labor nurse, and now midwife. We’ve created and refined our programs alongside pelvic floor physical therapists, so you’re getting expert-level guidance throughout your entire journey.

Our programs include not only the strengthening exercises to keep you strong, but also the birth preparation movements that open the pelvis, balance the pelvic floor, and support your baby’s position. You’ll also find tons of pelvic stability work to keep you comfortable throughout your pregnancy.