Whether you are in the midst of pregnancy or now onto the postpartum chapter, one thing is certain: Your body is changing. This is absolutely the time to be gentle to yourself—which can be aligned with exercise that will keep you mentally and physically feeling good. The challenge for many expectant or new mamas is that “the same ol’ way” of working out may not work right now for a variety of reasons. 

That calls for programs that are tailored to meet you where you’re at in a supportive way. With bite-sized classes specially created for this moment in your pregnancy and postpartum journey, you can get the fitness guidance you need.

Here’s what you need to know about pregnancy and postpartum fitness classes to support you + your baby:

Is it safe to workout during pregnancy?

You and your health care provider are ultimately best-suited to make this decision. However, according to The American College of Obstetricians and Gynecologists (ACOG), it can be both safe and even beneficial to exercise throughout pregnancy with guidance from your doctor. A few of the benefits to exercising during pregnancy include: less back pain, prepares your body for delivery, helps control weight gain and reduces the risk of gestational diabetes, preeclampsia and cesarean birth. 

When starting or continuing an exercise program during pregnancy, be extra aware of new symptoms such as feeling faint, experiencing vaginal bleeding, having regular contractions, developing a sudden headache and more. Have a thorough conversation with your health care provider to discuss other red flags.

Is it safe to workout after having a baby?

According to ACOG, most new moms should be able to resume gentle exercises within a few days or weeks after giving birth if they didn’t experience any complications during delivery. Traditional guidance is to wait for the six-week postpartum appointment to get your health care provider’s clearance for more strenuous exercise. It’s always advisable to start gently and listen to your body.

Again, there are numerous benefits to working out during the fourth trimester. These include toning abdominal muscles, boosting energy, warding off depression and promoting better sleep.

What types of fitness and restoration classes are best for pregnancy and postpartum?

Whether you’re a marathon runner or rarely workout, pregnancy and the postpartum period is an ideal time to maintain or even begin a gentle fitness routine. Depending on the level of fitness going into pregnancy, many mamas are able to enjoy many of the types of exercise they already love throughout the full term—just with some slowing down and modifications as they go.  

Again, your health care provider’s advice and your own intuition matter when it comes to determining what types of exercise you should pursue. If you are approved to workout, The Bloom Method is a prenatal and postnatal fitness method designed to support you through this unique chapter. Recommended by experts—from OBs to midwives to physical therapists and more—The Bloom Method also provides valuable, evidence-based tools to help you prepare for birth and heal pregnancy-related injuries.

Motherly teamed up with The Bloom Method to bring our readers a selection of amazing prenatal and postpartum fitness classes.

What should I know about online fitness classes from Motherly?

The classes are self-paced

When you purchase a digital class from Motherly, it’s yours to watch, pause, rewind and rewatch as many times as you want. By having the freedom to use these classes on your own terms and own time, you can maximize what you learn—and feel more empowered in the process.

The content comes directly from experts

Our expert-driven, woman-centered classes allow you to learn from leading health, fitness and wellness professionals—no matter where you are located. 

You can discover what works for you

Every new mama’s experience is different. With a selection of classes to suit your goals and lifestyle, you can feel empowered to make the decisions that are right for you. Our classes provide expert guidance and support to help you feel confident.

What are Motherly’s Fitness Classes?

Shoppable

$14

1. Boxing for Strength and Restoration

Grounded in pregnancy-friendly techniques from The Bloom Method, this approximately 20-minute workout will get you moving and remind you of your strength… And it makes for an excellent postpartum workout, too! No additional equipment necessary. Just be prepared to break a sweat!

$14

2. Barre for Pregnancy and Postpartum

In partnership with our friends at The Bloom Method, this class will empower expecting and postnatal mamas with a safe and sweaty barre workout to keep you fit during pregnancy, train for birth, and heal and re-strengthen postpartum.

$14

3. Core Connect Class for Strength and Restoration

Designed to honor your body’s journey and strengthen your core before or after birth, this 20-minute class that’s grounded in The Bloom Method’s techniques will help you understand core connection, core strength and core stamina in a new, empowering way.

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