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Prenatal Training Programs

Experience an easier pregnancy, smoother delivery, and faster recovery.

Choose from a 36-week, 24-week, or 12-week program based on how far along you are when starting and the app guides you through a comprehensive training program to help you prepare your body for the very unique demands of this journey, and emerge even stronger. 

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What Your Program Includes

Unique Training Program

Pregnancy, childbirth, and early parenthood place unique stresses & demands on your body. That’s why we utilize an evidence-based Performance Training Approach to help you prepare your body to successfully manage these demands.

Easy-to-Follow Workouts

All workouts can be done in 30 – 45 minutes (or less). The easy-to-use app allows you to plan and log your workouts, and guides you through each workout step-by-step with video demos (like this) and guidance on reps and intensity.

Minimal Equipment Needed

All you’ll need are these simple resistance bands (or something similar), a door anchor, and the occasional household item. If you are working on a hard surface, you may want a mat or towel as well. Not included with your program purchase.

Nutrition Guidance

Receive a host of resources from a Registered Dietitian specializing in Pre/Postnatal Nutrition — from weight gain & caloric information, to nutrition & supplementation, “risky” foods, healthy meal and snack ideas, and more.

Childbirth preparation

In addition to the labor preparation techniques incorporated into your workouts, we’ve partnered with Birthsmarter to provide information and resources that will help you think through, and prepare for, the birth experience you want.

Private Support Community

All programs include access to our private Facebook community. Get your questions answered and get support directly from the ProNatal Fitness team, and fellow members, any time you need it during your program and beyond.

We offer a 14-day money-back guarantee. If you are not satisfied, just email us at info@pronatalfitness.com within 14 days of your purchase to receive a full refund.

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 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 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 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

Get Started

Select the program that’s right for you based on how far along you are when starting. All programs are one-time purchases with lifetime access and come with a 14-day money-back guarantee.

Get 15% off all Programs through May 19th!

0-8 Weeks Pregnant
36-Week Program
$229
  • Lifetime Access
  • 108 Total Body Workouts
  • Pelvic Pain Modifications Guide
  • Nutrition Guidance
  • Childbirth Education
  • Weekly Tips & Resources
  • Private Facebook Support Group
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9-19 Weeks Pregnant
24-Week Program
$169
  • Lifetime Access
  • 72 Total Body Workouts
  • Pelvic Pain Modifications Guide
  • Nutrition Guidance
  • Childbirth Education
  • Weekly Tips & Resources
  • Private Facebook Support Group
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20+ Weeks Pregnant
12-Week Program
$99
  • Lifetime Access
  • 36 Total Body Workouts
  • Pelvic Pain Modifications Guide
  • Nutrition Guidance
  • Childbirth Education
  • Weekly Tips & Resources
  • Private Facebook Support Group
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