Best Online Prenatal Workouts

Find the right online prenatal workout class for you

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You may know that exercise during pregnancy is important to your health and to the health of your baby, but let’s be honest: Finding the time to do a prenatal workout in between crushing fatigue, 24/7 morning sickness, getting a nursery ready, and working your day job is not easy (and if you have other kids to take care of...forget about it!). That’s why online prenatal workouts are so amazing: You can fit these pregnancy health-boosting sessions into your schedule without ever needing to leave your home.

But finding the right prenatal workout for you can be tricky because it can take a lot of effort to compare your options. Can you afford that class your BFF raved about last year? Can you safely do Pilates exercises in the first, second, or third trimester? Will you have any flexibility with timing or be stuck on a prescribed schedule? 

We think the best online prenatal workouts check all of these boxes, but don’t worry—we’ve done all the hard work for you. "No pain, no gain" doesn’t apply here. Wherever you are in your pregnancy, one of these workouts will keep you and your baby in tip-top prenatal shape.

Best Online Prenatal Workouts of 2022

Best Free : POPSUGAR Fitness



Why We Chose It: The content is limited, but what’s there is engaging, accessible, appropriate for all fitness levels, and, most importantly, free.

  • Free to watch

  • Energetic, appealing instructors

  • Short, targeted workouts

  • Limited content

  • Longest workouts are 20 minutes

  • No new or recent videos

The good news is there’s no shortage of prenatal workouts available online, but the bad news is that almost none of them are offered for free. Luckily, though, the fitness experts at POPSUGAR Fitness have a series of pregnancy workouts available on their uber-popular YouTube channel, all of which you can watch totally free of charge. 

Even though this isn’t as comprehensive an option as the other programs on this list, there’s a lot to love here: The workouts are short and sweet, targeted to certain muscle groups, like legs, butt, and arms; are appropriate for most skill levels; and are easily watchable via a browser or the YouTube app. Plus, most of the fitness instructors were pregnant themselves when they filmed the videos, so you’re sweating right along with another expectant mom.

Just know there are some limits to free workouts, and in this case, you’ll be hampered a bit by selection; there aren’t a ton of videos, only one of them is full-length (i.e. longer than 10 or 15 minutes), and there’s no new content. Still, for a price tag of $0 and only a few easy-to-find pieces of equipment like mats and an exercise ball, you can’t beat this engaging online option.

Best for Every Trimester : The Sculpt Society Mama

The Sculpt Society Mama

The Sculpt Society Mama

Why We Chose It: There’s a wide range of workouts here that can be applied through all four trimesters, plus a variety of workout lengths and challenges to suit your changing needs. 

  • Workouts separated by trimester (plus postpartum)

  • 14-day free trial with unlimited access

  • Full-length and “quickie” workout sessions

  • Only two paid memberships (monthly or yearly)

  • Hard to find program info online without registering

  • First trimester content outweigh second, third, and postpartum

Looking for ways to address your specific fitness concerns throughout each trimester? The Sculpt Society Mama has got you covered, with a program divided into three parts: first, second, and third trimester, and postpartum. Led by fitness expert Megan Roup as part of her dance cardio studio The Sculpt Society, the Pre- and Postnatal Programs are modified to fit every one of your pregnancy exercise needs.

Available via digital streaming, this all skills-friendly platform invites expectant and postpartum moms to stretch, sculpt, and deep breathe their way through those nine months and beyond with videos hosted by Megan (while she was pregnant herself). The digital library includes roughly 45 videos targeting different muscle groups and emphasizing different skill levels. Whether you’re looking to sculpt your butt or your legs, strengthen your core, get in some quickie cardio, or give your whole body a gentle workout, there are several videos for you to watch on your own schedule. 

Basic aerobic equipment is recommended for these workouts, as Megan often incorporates bands and hand weights into her videos. But she also relies on things found around the house, like chairs and stools, so the equipment commitment is pretty minor. We love that you can snag a 14-day free trial to see if this program is a good fit before signing up; once you do, you can choose from about a $20 per month payment plan or roughly a $119 annual charge.

Best for Prenatal Yoga : Prenatal Yoga Center

Prenatal Yoga Center

Prenatal Yoga Center

Why We Chose It: You can enhance the mind-body connection to your baby with these livestream classes, taught by combination yoga instructors/doulas and replayed throughout the day for maximum scheduling convenience.  

  • Pregnancy-appropriate yoga

  • Minimal “props” or equipment needed

  • Limited class package option available

  • Mindfulness/bonding with baby emphasized

  • Prenatal packages expire after 31 or 70 days (package-dependent)

  • Expiration dates and suspensions on packages can be frustrating

Under the direction of Deb Flashenberg, an advanced yoga instructor and labor support doula, the Prenatal Yoga Center (PYC) is based in New York City but offers livestream access to their classes via their website. The livestream includes both new daily classes taught at their NYC studio and recordings of those classes aired throughout the day (which are available for 24 hours).

Many of the classes are taught by Deb; other instructors teaching through the PYC have similar qualifications in both yoga instruction and doula support. Because yoga is a practice of both the mind and body, we love that these prenatal and postnatal yoga classes focus on balance and alignment of the body as well as preparing your mind for coping with the inevitable pain and discomfort of pregnancy and birth. PYC suggests having a few inexpensive items on hand, like a mat and yoga blocks, but also offers creative ways to improvise with what you have at home.

In terms of pricing, a one-month unlimited pass costs about $190 and is valid for 31 consecutive days. You can opt for two- or three-month unlimited passes as well, or choose an 8-class package valid for 10 weeks for about $180. (PYC also offers a $20 promo code for this package option.)

One of the few downsides to this program: We did find some of the restrictions and limitations on packages frustrating; while it’s a bonus that you can suspend your membership after you have your baby until you’re ready to resume exercising again, you essentially have to roll leftover classes into the postpartum period unless you don’t mind letting your membership payment go to waste. 

Best for Prenatal Pilates : Bodylove Mamas

Bodylove Mamas

Bodylove Mamas

Why We Chose It: Easy access to a comprehensive library of Pilates workout videos makes the investment in this program worthwhile for your pregnancy, postpartum period, and life as a new mom.   

  • Prenatal, postnatal, and “Strong Mama” workouts

  • 14-day free trial with unlimited access

  • Easily watchable on apps and devices

  • Hundreds of on demand videos

  • More expensive than several other studios

  • Not based in the U.S.  

  • Could be easier to locate info on the web site

Pregnancy and Pilates fit together naturally: As a low-impact exercise, Pilates poses little risk to expectant moms, and with its focus on building strength, balance, alignment, and flexibility, it perfectly complements all the changes a pregnant body goes through. Bodylove Pilates knows this, which is why they’ve created a separate branch of their studio devoted to pregnancy and postpartum called Bodylove Mamas.

Bodylove Pilates was founded by Ali Handley, a pre- and postnatal Pilates instructor who was born in NYC, raised in Sydney, Australia, worked in NYC for 10 years, and is now back in Sydney. The Bodylove Mamas program, though, is fully digital—which means you can access it via your browser or the Bodylove app from anywhere in the world. The large library of prenatal and postnatal videos covers workouts for different trimesters and different muscle groups (we love the core and pelvic pain collections) and offers a wide variety of workout lengths, ranging from short, 10-minute blasts to comprehensive, 60-minute sessions.

Because Pilates focuses mainly on using your own body weight, there isn’t much in the way of equipment required. Monthly plans cost about $20 and a yearly membership comes in at roughly $200. Also, keep in mind that communicating with the Bodylove team if you have questions or problems may take a bit longer since they’re in the southern hemisphere.

Best App : Peloton



Why We Chose It: A fan favorite, the Peloton app is oriented toward community and designed to be easy to personalize and access from any one of your smart devices.  

  • Pause or cancel membership easily

  • Accessible across many devices

  • On demand content

  • Free 30-day app trial

  • Hard to locate prenatal class info within app

  • Limited number of classes

  • You need to use the app; no digital streaming

The insanely popular Peloton program launched a prenatal yoga class hosted by Kristin McGee, and thanks to its success, they branched out again at the end of 2020 to offer prenatal strength and cycling classes with instructor Robin Arzón. Several of those courses are available now with a Peloton app membership, which makes setting aside time to participate in classes and track your progress easier than ever. 

What do you get with a Peloton app membership? For starters, access to a massive library of workout videos is categorized by activity, like cardio, meditation, cycling, yoga, boot camp, and more. Within the app, you can search for classes and bookmark ones you like, along with viewing a class description, the difficulty level, the average user rating, and any equipment needed. You can also start the class right there on the spot, set a calendar reminder to join the next live class, or schedule a convenient time to take it.

As far as pregnancy-related content goes, the app is a little light—plus, the classes are difficult to actually locate within the app itself, which doesn’t seem to have a search feature for a keyword like “pregnancy.” But here’s a tip: If you browse classes by instructor, you can click on Robin Arzón’s name to view her listings, several of which are pregnancy strengthening and cycling classes. 

Overall, the Peloton app has a lot of great features, but definitely has some room to grow. But for the price of an app-only membership (about $13 per month), it’s an easy-peasy app option for expectant moms. And don’t think you need an actual Peloton to participate: While you can use the machine and pay for a monthly digital membership for roughly $39, it isn’t necessary for the app.

Best for High-Risk Pregnancies : The Bump Method

The Bump Method

The Belle Method

Why We Chose It: Gentle movements informed by physical therapy modalities make The Bump Method the perfect workout for high-risk mamas wanting to prevent and heal common pregnancy problems with their core and pelvic floor. 

  • Focus on prevention and healing of common pregnancy conditions

  • Designed by a physiotherapist

  • Breathing exercises and labor preparation

  • Only one 40- to 50-minute video per trimester

  • Only one 60-minute postpartum recovery video

  • High cost for limited content

We should first note that if you’re having a high-risk pregnancy, always clear any exercise plans with your doctor before committing to a program. (Technically, this is true for all pregnancies, but it’s especially important for high-risk ones.) 

Once you get the go-ahead, consider the workouts offered by The Bump Method. As part of The Belle Method, a program designed by certified Pilates instructor Nikki Bergen, The Bump Method modifies the combined Pilates-and-pelvic-health approach of this online studio to create a workout specific to pregnancy and postpartum periods. 

Using physical therapy methods of fitness and exercise, The Bump Method focuses on the prevention of common pregnancy issues, such as diastasis recti and pelvic floor dysfunction, and on healing. Since high-risk moms experience core and pelvic floor issues more commonly—often carrying multiples, which also means carrying more weight—we love this program for high-risk mothers in need of a little TLC during and after pregnancy.

You don’t need a lot of equipment for this program, but the downside is that the class offerings are limited to one 40- to 50-minute class per trimester and an hour-long postpartum recovery class (so four classes in total). There are several package options available, starting with the postpartum recovery class for about $47, the prenatal workout series for roughly $97, and the complete series, including the prenatal trimesters and postpartum class, for around $119.

Best for Postpartum Recovery : Melissa Wood Health

Melissa Wood Health

Melissa Wood Health

Why We Chose It: This super trendy online studio has branched into prenatal and postnatal workouts, bringing you low-impact workouts (for a low price!) designed to ease you out of the postpartum recovery phase and back into a stronger, more confident form. 

  • Low monthly cost of $10

  • New workouts added weekly

  • Regular workouts, plus prenatal/postnatal series

  • Only two membership options, monthly and yearly

  • Shorter free trial period

  • Limited prenatal content

With their focus on low-impact movements, strengthening, and sculpting, the prenatal and postpartum classes offered through Melissa Wood Health are perfect for those nine months and beyond. This online-only studio is run by certified health and wellness coach Melissa Wood, with basically all of the workout videos featuring her as the instructor. 

There is a large library of existing prenatal and postpartum videos available on-demand to view through your browser, and Melissa’s approach to postpartum recovery is a flexible one: With workouts ranging from beginner to challenging, the entire postpartum collection works for you, whatever your needs are. Want an express workout? There are several. Want to work your whole body? Queue up a 28-minute session. Friendly flow, chair sessions, ball and band workouts—it’s all there.

We love that the postpartum videos are also tagged for “anyone easing back into movement,” because there’s zero shame associated with needing to start small and slow. You don’t need many props for Melissa’s videos; in most cases, she says you can use your own body weight unless you’re doing a class that specifically utilizes a prop. Comparatively, ponying up for the Melissa Wood prenatal or postpartum videos is affordable: A monthly plan is only about $10 and an annual membership is roughly $100.

Final Verdict

Finding the right prenatal workout online is about as individual as choosing an OB-GYN, nursery paint color, or baby name. There’s no one right answer. It depends on when you want to work out, what parts of your body you want to target, and how much you want to spend. Pilates or yoga programs are great for whipping your body into labor-and-delivery shape since they focus on strengthening and toning, while an aerobic program is perfect for managing weight gain, increasing energy, and building your endurance.

If you’re looking for a specific workout, though, we love Bodylove Mamas for Pilates, The Sculpt Society for aerobics, and The Bump Method for gentle, functional core and pelvic floor support.

Compare the Best Online Prenatal Workouts

Program Instructor Price Type of Workout Platform
Best Free Option POPSUGAR Fitness Mixed team Free Aerobic YouTube
Best for Every Trimester The Sculpt Society Megan Roup $20 per month, $119 annual Aerobic Digital streaming
Best for Prenatal Yoga Prenatal Yoga Center Mixed team Average $180 for unlimited monthly or 8-class package Yoga Digital streaming
Best for Prenatal Pilates Bodylove Mamas Mixed team $20 per month, $200 annual Pilates Digital streaming and app
Best App Option Peloton Robin Arzón, Kristin McGee $13 per month Yoga, strength, and cycling App
Best for High Risk Pregnancies The Bump Method Mixed team $47 to $119, package-dependent  Functional movement Digital streaming
Best for Postpartum Recovery Melissa Wood Health Melissa Wood $10 per month, $100 annual Low-impact movements Digital streaming

Frequently Asked Questions

How Are Online Prenatal Workouts Different From Other Virtual Workouts? 

Exercising during pregnancy is recommended by expert groups like the American College of Obstetrics and Gynecology (ACOG) and the American Academy of Pediatrics (AAP), but not all pregnancy exercise is created equal. Some forms of exercise may not be safe for you to do during pregnancy unless you were already doing them before you got pregnant and have a strong foundation to build on (like long-distance running, for example). 

There are certainly regular online workouts that are safe to perform during pregnancy, but doing a pregnancy-specific workout means you’re exercising in a way that’s optimal for your current body shape and size. The exercises will already be modified to allow for the unique strengths and weaknesses of the pregnant body, the lessons will encourage you to be attuned to your baby while you exercise, and instructors will tell you specifically what to keep an eye on in terms of pregnancy safety during the workout.

What Are the Benefits of Taking an Online Prenatal Workout Class?

When you take a pregnancy course online as opposed to a general workout course, you can rest assured that all of the exercises were designed with expectant moms in mind. The instructors know their audience and fully understand the current guidance around what’s safe and what’s not. 

More generally, working out during pregnancy has a lot of benefits: According to ACOG, it can relieve back pain, improve your cardiovascular and digestive systems, prepare you for labor and delivery, and may reduce your risk of complications such as preeclampsia and gestational diabetes. 

Because there is so much variety in the online workout world, you’ll have a lot of options when it comes to pregnancy workouts, too. Some of the most popular types of prenatal exercises include:

  • Swimming and aqua-aerobics for low-impact exercise
  • Yoga and Pilates for building core strength, balance, and endurance
  • Aerobics, walking, and spinning for low-impact cardio

While you can’t exactly take a swimming class online, there are definitely plenty of options when it comes to aerobics, functional movement, yoga, and Pilates!

What Kinds of Exercises Are Safe During Pregnancy?

Generally, low-impact exercise is the way to go during pregnancy. There is less risk of injury with mild to moderate exercises such as walking, spinning, swimming, dancing, and yoga or Pilates. (Remember, you’re more likely to injure yourself during pregnancy thanks to the hormones that have relaxed your joints and the weight gain that has changed your center of balance).

Most dangerous exercises are off-limits because of the potential harm to your pregnant body, but there are also some activities that could be unsafe for you and your baby. When choosing a pregnancy-safe exercise, you should consider if there’s a chance you might: 

  • Fall (skiing, horseback riding, rollerblading)
  • Get hit in the abdomen (touch football, lacrosse)
  • Overheat (hot yoga)
  • Suffer extreme pressure changes (mountain climbing or scuba diving)

If the answer is yes, you should probably skip that exercise while pregnant. 

When Is It Safe to Take an Online Prenatal Workout Class?

Assuming you’re having a healthy pregnancy—read: you’re not on bed rest or restricted from exercising by your doctor—you can take an online workout class starting on your very first day of pregnancy (assuming you’re not throwing up from morning sickness) all the way until your very last day of pregnancy (assuming you can still move around easily at that point).

That said, there are symptoms you shouldn’t ignore and times when working out may not be the best choice. You shouldn't take an online prenatal workout class if you are having any vaginal bleeding, abdominal pain, or contractions; are feeling dizzy or short of breath; are having muscle pain, swelling, or weakness; or think your amniotic sac has broken.

It’s also important to monitor yourself during prenatal workouts. If too many of the exercises are difficult for you to do or you’re getting easily winded, overheating, or struggling to keep up, it’s okay to start with a slower class and gently work your way up to something more challenging.


When we set out to compare online prenatal workouts, we didn’t want to select any classes that could simply “work” during pregnancy; we wanted workouts designed for expectant moms. Next, we looked for a variety of course offerings, whether they were trimester-based, focused on yoga versus aerobics, or tailored to different levels of physical ability. Accessibility was also important to us, so we chose programs that offered flexibility in when and how you could participate. 

Finally, we considered cost, though truthfully it wasn’t our number one concern; while we wanted the classes to be generally affordable, online prenatal workouts should be taught by pregnancy-knowledgeable exercise professionals (and that expertise can cost a bit more than the average online aerobics class.)

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5 Sources
Verywell Family uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Harvard Medical School. How safe is exercise during pregnancy? Updated January 28, 2020.

  2. American College of Obstetrics and Gynecology (ACOG). Exercise during pregnancy. Updated July 2019.

  3. Healthy (American Academy of Pediatrics). Nutrition and exercise during pregnancy. Updated November 21, 2019.

  4. University of Rochester Medical Center. Back pain in pregnancy. Updated 2021.

  5. American College of Obstetricians and Gynecologists (ACOG). Physical activity and exercise during pregnancy and the postpartum period. Updated April 2020.