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it starts with the bump
it starts with the bump
it starts with the bump

Prenatal Exercises and Programs

Learn how to develop core stability, prevent pregnancy aches and pains, and prepare for labor with these free online videos and paid programs.   

Free Youtube Videos

Michelle Roots: Transverse Abdominis Exercises & Activation For Beginners
Rachel Pope PT: Transverse abdominus activation during pregnancy

Transverse Ab Activation

Glow Body PT: Pregnancy Safe Abs (Oblique) Workout
Girls Gone Strong: Moms Gone Strong - Pallof Press
Lauren Fitter: 10 Minute Prenatal Core Workout to Prevent Diastasis Recti
Pregnancy and Postpartum TV: Daily Pregnancy Core Workout For An Easy Delivery

Core Strength for Pregnancy

Dr. Mae Hughes: Why you need to relax your pelvic floor during delivery and how to do it
Pregnancy and Postpartum TV: Pelvic Floor Stretches
Glow Body PT: Pregnancy Stretching Exercises to Prepare for Labor and Birth

Pelvic Floor and Prep for labor 

Overview: An online prenatal workout program developed by Mae Hughes ( doctor of physical therapy), with four workouts per week tailored to each trimester. This program has a strong focus on the pelvic floor and preventing and managing back pain during pregnancy.  

Cost: $179 for each trimester, or $399 for the full program (with lifetime access).  


Prenatal Workout Programs by Physical Therapists

Dr. Mae Hughes: Movement through pregnancy course

Overview: a prenatal fitness program created by a former physical therapist during her own pregnancy, with gentle strength training for each week of pregnancy.  Dr. Ritchey previously experienced long-term back pain and EVLO programs focus on minimizing stress on joints.  Classes are delivered through the EVLO app. 

Cost: $55.99 per month, after 2 week free trial.


Dr. Shannon Ritchey: Evlo Fitness Prenatal Program

Created by a pelvic floor PT, this program focuses on strengthening the core and pelvic floor, preventing pain during pregnancy, and preparing for labor and delivery.  

Cost: $65 per month, after free 3 day trial. 


Dr Anna Towne: Strong Expecting Mama

Overview: an online program developed by a team of concierge pelvic floor PTs, with a focus on preventing pain and discomfort during pregnancy. The 10 minute videos include exercises for upper body, lower body, core, and pelvic floor.  

Cost: One time payment of $99 


Painless Pregnancy