These easy-to-follow programs will help you prepare your body for an easier pregnancy, smoother delivery, and faster recovery. Select the program that’s right for you based on how far along you are, and you will be guided through a training program specific to your starting stage. All workouts utilize can be done with these simple, resistance bands and door anchor (and the occasional household item). See below for everything that’s included in our 36-week, 24-week, and 12-week prenatal programs.
Structured Training Program, Based On When You Start
Your workouts build upon each other to progress you through our proprietary prenatal training stages at the pace and intensity that’s right for you depending on when you start. Begin by building a solid Foundation of neutral alignment, deep core connection, and proper movement mechanics. Then, progress onto building Strength to help you mitigate common pregnancy pains and injuries. Finally, begin your Birth Prep by practicing specific strategies to help you during childbirth — from LIIT (Labor Intensity Interval Training), to pushing practice, pain management, and more. You’ll also learn tips to support your early postpartum recovery.
Total Body Workouts, 3 Per Week
Our strength-focused total body workouts are designed to be done 3 days per week and take 30-40 min (or less). The easy-to-use app allows you to plan and log your workouts to help you stay on track. The workouts are setup like a personal training session (not like a follow-along class). Each exercise shows you a video demonstration (like this) and gives you guidance on reps. Log your workouts when you’re done, and the app keeps track of your progress. You can progress faster by training 4 days per week. You can also train 2 days per week. Just recognize this will extend your program length.
Empowering Education, Specific to Your Stage
Throughout your program, you’ll receive easy-to-understand education to empower you with the knowledge you need to confidently exercise on your own — knowing exactly what’s best for your body. We’ll help you understand the “why” behind the movements you’re doing, provide guidance on what to avoid, teach you how to mitigate issues with Diastasis Recti and other pregnancy-induced pains or injuries, and share weekly tips and resources to support you throughout every stage and help you prepare for birth and postpartum recovery.
Nutrition Guidance, Maximize Your Pregnancy Diet
We’ve partnered with Pre/Postnatal Registered Dietitian Madison Milmeister, MS, RD to provide a host of resources to help you optimize your nutrition to benefit you and your growing baby. Receive guidance on pregnancy weight gain, nutrient and supplementation needs, “risky” foods, tips to maximize your pregnancy diet, and even guidance for mitigating pregnancy “pains” like constipation and nausea. You’ll also receive a guide with healthy meal and snack ideas.
Childbirth Preparation, Education and Resources
We’ve partnered with Certified Childbirth Educator and Founder of Birthsmarter, Ashley Brichter, CCCE, CLC to ensure you feel prepared and confident going into your BIG day. You’ll learn what actually happens during labor (a truly fascinating process!), get a deeper understanding of the different stages of labor, and learn specific strategies to help you during each of the stages. You’ll also receive information and resources to ensure you feel prepared and confident going into your BIG day.
Private Support Group, With Lifetime Access
All programs include complimentary access to our private Facebook community for participants in our self-guided training programs. In this group, you can communicate directly with the PROnatal leadership team and a network of supportive peers. It’s a wonderful forum to ask questions, provide feedback, share stories, get advice, and build that ever-important support network to help you through every step of your journey!
This program totally transformed my pregnancy! Prior to starting, I was experiencing significant SI joint pain, so I had started physical therapy around 15 weeks. I attempted to modify my workouts, but I felt like I was flailing. Around 24 weeks, I discovered the PROnatal program. I am now 32 weeks along and I feel so strong! I am moving about my day with much greater ease (and less pain!), I’m sleeping better, and I can even lift and carry my 35 lb 4-year-old (something I couldn’t even consider earlier on in my pregnancy). This program was a complete game-changer for me!
Alissa, mom to 4yo and 32wks pregnant
I bought the Prenatal 36-Week Program when I was in my second trimester, and it has been, in a word, lifesaving. It’s so difficult to know what the best exercises are, and this program removes all the confusion and guesswork. The app kept me moving throughout my pregnancy in a challenging, but safe way that supported my continually changing body and helped me prepare for labor AND motherhood. I know for certain that it is one of the reasons I haven't struggled with pregnancy aches or pains. Now I feel strong and prepared for labor, which is likely just a few short weeks away!
Jamie W, first-time expecting mom
I started the Prenatal 24-Week program when I was 15 weeks pregnant because I was pregnant with twins and already experiencing some pelvic pain. Now, I’m 35 weeks pregnant, the pelvic pain is gone, and I’m still carrying my twins well (a huge physical feat considering at 28 weeks, I had as much baby weight in me as some women have at 40 weeks!). Having a guided, structured strength training program to follow has been so helpful in keeping me active and strong throughout my pregnancy, and having it pre-scheduled has kept me accountable. I just wish I would have found this earlier on in my pregnancy, but I’ve recommended the program to all my pregnant friends!
Virginia, 35 weeks pregnant with twins
I discovered the Prenatal 12-Week Program when I was 25 weeks pregnant, and it was a game-changer! Thanks to this program, I felt prepared and confident going into labor. My midwife even commented on how great of shape my pelvic floor was in! I also loved how it prepared me for the postpartum period. I’ve been able to keep up with the (very physical) activities of motherhood without any pain or issues. I also know how to move my body in a way that minimizes stress to it and supports my healing. I cannot stop telling people about this program and when I get pregnant again, I’m definitely doing the full 36-week program!
Erica B, first-time mom
I did the 12-week prenatal program, and it kept me exercising regularly into my 36th week, and helped me handle my C-section birth well. Without the scheduled sessions, I would have likely stopped exercising much sooner and would not have felt as strong going into childbirth. This program was a great deal. I highly recommend it!
Leigh E, first-time expecting mom
Select the best program for you based on when you are starting your training:
0 – 8 weeks pregnant: 36-week program
9 – 19 weeks pregnant: 24-week program
20 + weeks pregnant: 12-week program
One-time payment. Lifetime access.
Still have questions? See our program FAQs