Best Online Workout Classes for Postpartum Parents

Studio Bloom is the best online postpartum workout class for its fun workouts

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Online postpartum workout classes are designed to help new parents get back into a consistent fitness routine, rehabilitate their core, and build full-body strength, all from the comfort of their homes. They're also ideal for those at home with a baby, as they require minimal equipment and are often less than 30 minutes long.

The best online postpartum workout classes are led by certified instructors who have completed additional training in prenatal and postnatal exercise. The best classes offer lots of modifications, are quick and easy to follow, and provide additional education regarding the postpartum recovery process. Here are our top picks.

Best Online Postpartum Workout Classes of 2023

Best Overall : Studio Bloom by The Bloom Method

Studio Bloom

Studio Bloom

Key Specs
  • Price: Membership is roughly $29/month, $74/quarter, or $240/year
  • Free trial?: Yes, seven-day free trial 
  • Platform: iOS and Android; also available on Apple TV
Why We Chose It

Studio Bloom has an extensive library of follow-along workout videos specifically created for use during pregnancy and the postpartum period.

Pros & Cons
  • Variety of workout lengths, from seven to 30 minutes

  • Comprehensive postpartum programs

  • Can choose videos on demand or follow a program

  • Reasonably priced

  • Seven-day free trial

  • No lifetime access to programs

  • Unclear what equipment is required

  • Only one program for intermediate or advanced


Studio Bloom by The Bloom Method stands out for its library of over 300 follow-along workout videos led by certified instructors specializing in postpartum fitness. Jumping back into exercise after having a baby can be intimidating, but Bloom Studio makes it easy with its guided postpartum programs and a user-friendly app. 

Brooke Cates, a prenatal and postnatal exercise specialist, core rehabilitation specialist, and prenatal and postnatal holistic health coach, founded The Bloom Method and launched Studio Bloom in 2018. Brooke believes all people deserve access to safe and effective workouts geared towards whichever stage of parenthood they're in. The Studio Bloom app is full of on-demand classes suitable for pregnancy and the postpartum period and has positive reviews from users all over the world. 

Classes are designed for those who are newly postpartum and just returning to exercise, or those who want to rehabilitate their core and pelvic floor, regardless of how long it’s been since giving birth. Pre-recorded classes can be accessed through the app, desktop site, or Apple TV. Classes are organized into programs that guide you through increasingly difficult workouts. Programs include pelvic floor reset, fourth-trimester rehab, postnatal total body challenge, and the ab code. 

Most classes are geared towards beginners, but you can filter classes by level, coach, duration, and equipment. Many classes require no equipment or basic items like dumbbells and resistance bands. All instructors are certified in at least one fitness area, such as Pilates, yoga, fitness coaching, or postpartum rehabilitation, and many hold multiple certifications. 

We love that Bloom Studio focuses specifically on pregnancy and postpartum and includes a variety of well-organized programs. It has everything you need to ease back into fitness at home and will help you build strength and confidence as you go. 

Plans & Pricing

Classes are available by membership only. There is only one type of membership to choose from, but you can decide if you want to pay monthly, quarterly, or annually. You can cancel your membership on the website or app, but there are no refunds once purchased. 

  • Billed monthly: Roughly $29 per month 
  • Billed quarterly: Roughly $74 per quarter (three months)
  • Billed annually: Roughly $240 per year

There is no option to schedule a free consultation, but you can book a one-time foundational session if you need individualized support. A 90-minute, one-on-one session with a certified instructor will cost you $250.

Best Budget : Obé Fitness

Obe Fitness
Courtesy of Obe Fitness
Key Specs
  • Price: Membership is roughly $25 per month or $170 per year 
  • Free trial?: Yes, seven-day free trial 
  • Platform: App, desktop, Amazon Fire TV, Apple TV 
Why We Chose It 

Obé Fitness' monthly membership is only $25 per month and includes access to workouts for both prenatal and postpartum people.

Pros & Cons
  • Budget-friendly at roughly $170/year

  • Includes postpartum workouts and many other types of fitness classes

  • Includes access to live-streamed classes

  • Can download workouts to view them offline

  • Professionally produced videos

  • Fewer postpartum classes than other options

  • Lacking additional educational videos

  • May be too advanced for those very early postpartum


Obé Fitness is an excellent, inexpensive platform for those who want to try a variety of fitness classes at home, including workouts specifically designed for the prenatal and postpartum periods. There is no specialized equipment required, as instructors will always provide modifications. However, you can opt to use equipment such as dumbbells, resistance bands, and yoga balls and blocks to get the most out of your workouts. 

There are over 10,000 classes ranging from five to 50 minutes, and you can filter by workout type, instructor, music genre, duration, experience level, and more. We like that under “Fitness Level” in the class library, you can filter by “prenatal” or “postnatal,” making it easy to pull up over 100 postnatal-specific videos and over 200 prenatal videos. You can choose from postpartum stretching classes, barre classes, core and pelvic floor-specific workouts, and total body strengthening. Most classes are less than 30 minutes, making them ideal for busy parents squeezing in workouts during nap time. 

All instructors are certified fitness professionals, many with additional certifications in prenatal and postpartum exercise. We also like that the videos are professionally produced with excellent sound and background music, providing an enjoyable workout experience. 

Plans & Pricing

Classes are available by membership only. There is only one subscription plan, but you can decide if you want to pay monthly or annually. You can cancel your membership, but there are no refunds once purchased. 

  • Billed monthly: About $25 per month 
  • Billed annually: About $170 per year 

Obé Fitness does not offer free consultations, but you can message the help desk with any questions you may have before committing to the program. It may also be helpful to sign up for the seven-day free trial to ensure it is a good fit; just be sure to cancel before your next billing date to avoid being charged.

Best for Pelvic Floor : Core Exercise Solutions

Core Exercise Solutions

Core Exercise Solutions

Key Specs
  • Price: Membership is around $95 per month or $375 for six months 
  • Free trial?: No 
  • Platform: Desktop and Kajabi app 
Why We Chose It 

We chose Core Exercise Solutions for best pelvic floor exercises because its programs are designed and taught by a licensed physical therapist and postpartum expert.

Pros & Cons
  • Taught by a licensed physical therapist

  • Easy-to-follow programs

  • Membership includes access to over seven different programs

  • Printable PDFs available for each workout

  • Focus on education may be time-consuming for some participants

  • Videos are not professionally produced

  • More expensive than other programs at almost $100 per month 


If you want to heal your pelvic floor, what better way than to learn from someone who has dedicated years to studying the core, pelvic floor, functional movement, and prenatal and postpartum exercise? Core Exercise Solutions was developed by Sarah Duvall, a physical therapist, personal trainer, and leading educator in the postpartum community. 

Core Exercise Solutions is an educational platform for rehabilitation and fitness professionals, as well as the general public. It offers CEU (continuing education unit) courses for fitness and rehabilitation professionals, but there are also a variety of workout programs for non-professionals. 

Membership includes access to all of the non-CEU programs on the platform. Programs include "stronger after baby" starter workouts, a pelvic floor series, diastasis recti (abdominal separation) correction, and more. You also get access to daily workouts, educational videos, printable PDFs, and the physical therapy team to ask questions and get support. The plans are detailed and strategically designed to help you rehabilitate your core and pelvic floor postpartum. 

Core Exercise Solutions is more expensive than some of the other options on our list, at roughly $95/month. But with access to physical therapists, community accountability and support, as well as bonus materials, it does offer a lot of value. Unfortunately, there is no free trial, but many free resources and courses are available that you can try first to see if the membership will be a good fit. 

Plans & Pricing

Classes are available by membership only. There is only one membership plan, but you can decide if you want to pay monthly or every six months. Any programs not available in the membership are available for purchase at an additional cost, but these are mainly geared toward rehabilitation professionals. You can cancel your membership at any time on the website, and there is a 15-day money-back guarantee if you decide membership is not for you. 

  • Billed monthly: Around $95 per month 
  • Billed bi-annually: Around $375 every six months  

Core Exercise Solutions does not offer free consultations, but you can email the company or message it on social media with any questions you may have before committing to the membership.

Best for Core Workouts : The Bump Method

The Bump Method

The Belle Method

Key Specs
  • Price: One-time fee of around $35 for the postpartum program and $88 for both the prenatal and postpartum programs 
  • Free trial?: No
  • Platform: Desktop 
Why We Chose It 

The Bump Method combines Pilates movements and pelvic health principles to guide you through full-body workouts designed to help rebuild core strength after giving birth.

Pros & Cons
  • Lifetime access to the program

  • Total-body, Pilates-inspired workouts

  • Great for those with diastasis recti (ab separation)

  • Limited number of workouts

  • Designed for the first 12 weeks post-delivery; the intermediate workout option is a separate purchase

  • No free trial or classes


The Bump Method was developed by personal trainer Nikki Bergen, a former dancer and Pilates instructor who is passionate about supporting people during pregnancy and postpartum. As a mom, she understands the unique needs of parents during this critical life stage. The Bump Method combines Pilates, core rehabilitation principles, and breathing exercises to help you rebuild strength after baby. It is great for those with diastasis recti or who are dealing with lingering pains or pelvic floor issues from pregnancy. 

Unlike some other programs on this list, The Bump Method is a one-time purchase, not a membership. Your purchase includes lifetime access to the program of follow-along workouts, educational materials, and more. 

You can choose to buy just the pregnancy program, just the postpartum program, or both for some added savings. The programs are split up by trimester; "fourth trimester" refers to the 12-week post-delivery period. All programs are designed to teach you essential skills and proper form that will help in all your future fitness endeavors. Although there are no free trials or classes on the website, you can search the Belle Method (the Bump Method's parent company) on Instagram to see Nikki in action and decide if her teaching style is a good fit. 

Plans & Pricing

The fourth-trimester postpartum program is $35 as a one-time purchase. If you purchase both the prenatal and postpartum programs, it costs $88. After purchase, you have lifetime access to the programs. 

Unfortunately, you cannot schedule a free consultation, but you can reach out to the Belle Method on Instagram or via email with any questions before purchase. There is also an FAQ section on the sales page. 

Best for Prenatal and Postpartum : Knocked-Up Fitness

Knocked-Up Fitness

Knocked-Up Fitness

Key Specs
  • Price: Roughly $39/month 
  • Free trial?: No 
  • Platform: Desktop 
Why We Chose It 

Knocked-Up Fitness includes workouts and additional resources to guide you through each trimester, as well as a postpartum series and core recovery program. 

Pros & Cons
  • Includes programs for both pregnancy and postpartum recovery

  • Live group coaching calls

  • Many bonuses and additional educational materials

  • No free trial

  • Designed for beginners

  • Must email to cancel your membership


This list wouldn’t be complete without Knocked-Up Fitness, one of the first services to offer online prenatal and postpartum exercise classes. Knocked-Up Fitness was started in 2012 by Erica Ziel, a mom of three, expert personal trainer, and pre/postnatal coach. 

The Knocked-Up Fitness membership is designed to help you build strength during pregnancy, prepare for labor, and help you recover your core and pelvic floor postpartum. There are a variety of different prenatal-friendly workouts included, such as Pilates-infused workouts, strength workouts, resistance band workouts, beach workouts, prenatal yoga sculpt workouts, kettlebell workouts, and more. There are workouts suitable for all fitness levels, and the membership includes a weekly schedule and a trimester guide to help you stay on track. 

We love the added perks included in membership, such as a community aspect and live support calls each month. Each call has a maximum of five participants, so you get personalized attention as you ask questions, review your form, and get support from other soon-to-be or new parents. In Erica’s postpartum core rehab program, you will awaken your deep core and pelvic floor with gentle and safe movements, as well as build strength so you can return to the activities you love and enjoy. 

Plans & Pricing

The programs are available by membership only at roughly $35/month, and you can cancel at any time. Membership includes access to all of the prenatal and postpartum workouts and many bonus features. 

Knocked-Up Fitness does not offer a free trial, but some free programs are available on the website that you can explore before signing up for the membership. 

There is no free consultation offered, but you can email the company or reach out on social media with any questions.

Best for Low Impact : Pure Barre

Pure Barre logo

Pure Barre

Key Specs
  • Price: Membership is roughly $30/month 
  • Free trial?: Yes
  • Platform: App and desktop 
Why We Chose It 

Pure Barre offers the best low-impact postpartum fitness to help your muscles bounce back.

Pros & Cons
  • Moderately priced

  • Includes access to different workouts such as cycling, yoga, and more

  • Classes for all fitness levels

  • Available on multiple platforms: app, desktop, or Lululemon Studio

  • Most classes are not postpartum-specific

  • Some equipment is required, such as a barre, ball, and hand weights

  • May be too challenging for very early postpartum 


Pure Barre is a full-body, low-impact workout designed to help your muscles rebound through ballet-inspired movements. Low-impact exercise is excellent after having a baby, as it helps strengthen the body without putting too much strain on a weakened pelvic floor. Pure Barre is set to energizing music and aims to target all the muscles of the body, with a heavy focus on the core and pelvic floor. 

Pure Barre is a franchise that began with in-person classes and has since launched an app, which was acquired by the Xponential brand. The app is user-friendly and easy to navigate, and you can filter classes by type, duration, experience level, and more. Classes range from 20 to 60 minutes long and are taught by six different certified instructors. You can also access Pure Barre classes on the lululemon Studio, a mirror-style home workout device. 

Although Pure Barre is not specifically marketed as a postpartum program, it is a suitable option to help you get back into a solid exercise routine. We also like that it offers classes for all levels, so you can continue to feel challenged as you get stronger. You do need equipment for some of the classes, like a portable bar, Pilates ball, and hand weights, but you can often substitute items from around your house. 

Plans & Pricing

Pure Barre offers only one membership option, which costs around $30 per month. This includes access to over 1,000 workout videos. It offers a seven-day free trial, so you can try it out before committing to a membership. Cancel your membership at any time by logging into your account. There are no free consultations, but you can always email with any questions.

Best for Strength Training : One Strong Mama

One Strong Mama

One Strong Mama

Key Specs
  • Price: One-time fee of around $77 for the postpartum program and $227 for the all-in-one bundle, which includes the prenatal program. 
  • Free trial?: No 
  • Platform: Desktop 
Why We Chose It 

One Strong Mama’s programs are designed to help you build and maintain strength during pregnancy and the postpartum period.

Pros & Cons
  • Offers a holistic approach to postpartum recovery

  • Includes lots of additional resources and bonus materials

  • Easy-to-follow videos

  • Can purchase just the postpartum program or the pregnancy and postpartum bundle

  • Lifetime access to the program

  • More expensive than other options

  • Designed for those in early postpartum, may not be appropriate for intermediate or advanced students

  • No free trial or refunds


One Strong Mama was created by doula Lindsay McCoy and movement specialist Lauren Ohayon. Their goal is to empower women to feel in control of their pregnancies and prepare for a smoother delivery and postpartum recovery through mindful movement, strength training, and an abundance of education. 

We like that One Strong Mama takes a holistic approach to postpartum recovery. The program revolves around exercise videos and workout plans but also includes modules on early post-birth recovery, cesarean recovery, and other topics like diastasis recti, scar management, common aches and pains, and lifestyle tips to promote overall well-being. 

The One Strong Mama postpartum program is unique because, unlike other programs, you can start immediately postpartum. In addition to encouraging rest, discussing belly binding, and suggesting other healing techniques, the immediate postpartum workouts include gentle exercises to help you reconnect to your core and pelvic floor. Then, once you are cleared for exercise, you can begin the postpartum workout videos and eventually transition to the postpartum fit class, which incorporates more challenging strength exercises. 

One Strong Mama is an excellent resource for people who want to return to strength training but need clarification on how to do that safely to avoid injury. It is also great for those who have other pregnancy-related conditions, such as pelvic joint pain or pubic pain, as many modifications are provided during the workouts. 

Plans & Pricing

There is a one-time fee of around $77 for the postpartum program or $227 for the pregnancy and postpartum bundle. Although this may seem costly, you do get lifetime access to the program and access to additional resources and bonus materials. 

Due to the nature of the program, there is no free trial, and there are no refunds if you decide the program is not for you. You cannot book a free consultation online, but you can reach out to One Strong Mama via email or social media with any questions before purchasing.

Best for Babywearing : CARiFiT

CARiFiT logo


Key Specs
  • Price: Membership is $30/month or $150/year 
  • Free trial?: Yes, seven-day free trial 
  • Platform: Desktop and app 
Why We Chose It 

If you are looking to work out with your baby, CARiFiT offers an entire library of fun baby-wearing workouts that are sure to make you sweat.

Pros & Cons
  • Workouts you can do with your baby in tow

  • Unique, functional workouts led by fitness professionals

  • Community support

  • Library of hundreds of follow-along workouts and live-stream classes each week

  • Need a supportive baby carrier, which can be costly 

  • May be challenging as baby gets larger and more mobile

  • No specialized workout plans


If limited childcare keeps you from exercising, babywearing workouts may be the answer. Babywearing is when you wear your baby in a carrier or wrap on the front or back of your body as you move about your day. It is great for bonding, skin-to-skin contact, and making sure your baby is supported while you remain hands-free. 

CARiFiT is based in London, and was launched in 2015 by Vern Hill, a prenatal and postnatal fitness expert and father of two. His mission was to create fun, safe, and effective workouts for parents to do with their babies. Workouts are available on the CARiFiT app and desktop platform and can be accessed from all over the world. The membership also includes access to an online community for support and accountability, training courses, live-stream classes, access to experts, and a postnatal nutrition guide.  

CARiFiT workouts are designed to do while babywearing and are a combination of full body movements, functional exercise, and exercises using small props like dumbbells or resistance bands. They are suitable for babies aged six weeks to 18 months. You’ll want to wait until your baby has adequate head control and can be positioned correctly in the carrier to avoid injuries. 

Many of the workouts are performed standing or sitting, to keep the baby upright, but there is also a series of core workouts that can be done on the floor beside your baby. In short, if you’re looking for something new to try, and have a baby that wants to be close to you at all times, CARiFiT may be a great solution.

Plans & Pricing

Access to the workouts is by membership only. There is only one membership option, but you can choose to pay monthly or annually. 

  • Monthly membership: Around $30
  • Annual membership: Around $150 

You can take advantage of a seven-day free trial to see if the program is a good fit, or there is a money-back guarantee if you purchase the annual membership and complete at least ten classes, but are not satisfied. You can cancel your membership at any time by logging into your account.

Final Verdict

Overall, Studio Bloom by The Bloom Method really stood out as the best postpartum exercise program available. Studio Bloom has an extensive library of workouts designed for post-pregnancy, taking the guesswork out of postpartum exercise. It also offers a variety of different programs, allowing you to pick and choose based on your goals and postpartum needs. It is moderately priced, and since you can cancel anytime, you can always discontinue your membership once you are ready to get back to higher-intensity exercise or other physical activities.

Compare the Best Online Postpartum Workout Classes

 Company Price Free Trial Platform
Studio Bloom by The Bloom Method Best Overall  $29/month, $74/quarter, or $240/year Yes, seven-day free trial  iPhone, iPad, and Android, Apple TV 
Obé Fitness Best Budget   $25/month or $170/year Yes, seven-day free trial App, desktop, Amazon Fire TV, Apple TV
Core Exercise Solutions Best for Pelvic Floor   $95/month or $375/six months No  Desktop and on Kajabi App
The Bump Method Best for Core Workouts  $35 for postpartum program, $88 for both prenatal and postpartum programs No Desktop 
Knocked-Up Fitness Best for Prenatal and Postpartum  $39/month No Desktop
Pure Barre Best for Low-Impact  $30/month Yes App and desktop
One Strong Mama Best for Strength Training   $77 for postpartum program and $227 for bundle, which includes the prenatal program No  Desktop 
CARiFiT Best for Babywearing $30/month or $150/year Yes, seven-day free trial Desktop and app

Frequently Asked Questions

  • What is the best postpartum exercise program?

    The best exercises for postpartum are ones that focus on connecting your breath to your core and pelvic floor. Full-body strengthening exercises and functional movements such as bodyweight squats can also be helpful to rebuild strength in the muscles of the legs, glutes, and core.

  • How long should a woman wait to exercise after giving birth?

    It is generally recommended to wait until you get cleared by your doctor before jumping back into exercise postpartum. This is usually around six weeks after birth for a vaginal delivery and eight weeks post-C-section. The American College of Obstetrics and Gynecologists states that you can return to gentle exercise like walking within a few days after birth, which may help with managing postpartum depression.

  • Does the Peloton app have postpartum workouts?

    The Peloton app includes a series of postpartum workouts called Strong as a Mother: Pre/Postnatal Collection. The series includes yoga and strength classes that focus on rebuilding core and pelvic floor muscles and are diastasis recti safe. Classes range from five to 90 minutes.

  • What is the difference between a typical exercise class and a postpartum exercise class?

    Postpartum exercise classes take into account the unique needs of postpartum bodies. Muscles of the core, pelvic floor, glutes, and back can be weak after pregnancy and childbirth, so many postpartum exercise classes avoid high-intensity movements like jumping or heavy weightlifting. Postpartum exercise classes usually move at a slower pace and place more of an emphasis on maintaining proper form and core engagement.

  • Are online postpartum exercise classes more expensive than other online exercise classes?

    Many online fitness platforms include prenatal and postpartum workouts as part of their regular membership, making them no more expensive than traditional exercise programs. Some specialized programs can be pricey, as they are taught by professionals with advanced certifications, such as physical therapists and postpartum corrective exercise specialists.


We looked at over 12 different companies to compile this roundup. We considered how long the companies had been in business, the background and experience of the instructors, what additional resources and education were available on the platform, as well as practical factors like video quality, number of videos available, cost, and ease of use. 

We considered programs from the United States, Canada, England, and Australia, with prices listed in USD. The platform was not required to have an app to be considered, however, the ones with an app did rank higher when evaluated for user-friendliness and ability to access workouts on the go. Overall, there are many high-quality postpartum exercise programs available online, taught by knowledgeable and experienced instructors who truly care about helping birthing parents return to exercise after having a baby.

Best Online Postpartum Workouts

Verywell Family / Design by Amelia Manley

Article 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. Houston Methodist Learning Medicine. Postpartum exercise: What to know about exercising after pregnancy.

  2. Postpartum Trainer. Exercises for new moms.

  3. American College of Obstetricians and Gynecologists. Exercise after pregnancy.

Edited by Olivia Campbell
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Olivia Campbell is a health editor for performance marketing at Verywell. She is author of the New York Times best-selling “Women in White Coats: How the First Women Doctors Changed the World of Medicine.”

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and Ally Hirschlag
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Ally is an expert in health, science, sustainability, wellness, mental health, and parenting. She has written for publications including The Washington Post, The Guardian, BBC Future, and more.

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