iFIT’s Pre- and Post-Natal Fitness: Strong Support for Every Stage of Motherhood
Pregnancy and postpartum are two of the most significant physical transformations your body will ever experience, and they deserve training that’s intentional. Whether you’re navigating your first trimester, staying active through the final weeks, or rebuilding strength after baby arrives, iFIT offers a growing library of pre- and postnatal workouts designed to support you through every phase of this journey.
From strength training and walking to yoga, mobility, and postpartum activation, these series are designed to help you move with confidence, feel empowered in your changing body, and stay connected to your fitness goals, safely.
Here’s a look at iFIT’s pre- and postnatal content, including programs led by expert iFIT Trainers who understand the importance of sustainable exercise through every stage.
Prenatal Programs: Moving Strong Through Every Trimester
Pregnancy doesn’t always mean pressing pause; it often means adapting. iFIT’s prenatal series are designed to help you stay active while honoring the changes happening in your body. Expect workouts that focus on strength, posture, breath, mobility, and low-impact movement that supports you and baby.
Strong Bump Journey (1st, 2nd, & 3rd Trimester) with Shannon Cooper
If you’re looking for a structured, trimester-by-trimester approach, this series is your go-to. Broken into three parts, it guides you through each stage of pregnancy with workouts that meet you where your body is, helping you maintain strength, improve stability, and stay consistent.
Each trimester includes programming tailored to common pregnancy changes, with movements designed to support your core, hips, posture, and energy levels.
Hawaii Prenatal Yoga & Meditation (1st, 2nd, & 3rd Trimester) with Desi Bartlett
Interested in a calmer approach or a complement to strength workouts? This series has you covered. Set against the serene backdrop of Hawaii, each yoga session focuses on flexibility, stress relief, and breathwork.
These workouts are centered around movement that feels nurturing and restorative, helping you feel connected to your body.
San Diego Prenatal Strength with Laine Karwoski
Strength training during pregnancy can be empowering, and Laine brings that energy in a way that feels motivating. This series is built around functional, controlled strength moves that support the entire body while prioritizing proper form and stability. Expect a blend of lower body, upper body, and core-supported movements designed to help you stay strong during pregnancy and beyond.
Build strength with confidence through controlled, supportive prenatal workouts.
Moving for Motherhood with Breeanna Cox
Sometimes, you have a clear but simple goal: just keep moving.
This series is a supportive option that emphasizes consistent, healthy activity. With approachable workouts and encouraging coaching, Breeanna delivers movement that helps you feel energized while reducing stiffness. This is a great option if you want a less intense, but still structured and purposeful, way to move.
Keep it simple and stay consistent with movement that feels good for your body.
Postnatal Programs: Restore, Rebuild, and Return to Strength
Postpartum fitness shouldn’t be about how quickly you can “bounce back.” It’s a period of rebuilding your physical and mental foundation that takes real intention to work.
iFIT’s postnatal content focuses on core recovery, pelvic and glute stability, alignment, and gradually reintroducing strength into your routine. These series are designed to help you reconnect with your body and regain confidence in movement.
Postpartum Realignment & Activation with Breeanna Cox
This series was designed for support during early postpartum recovery. Breeanna focuses on gentle activation, posture work, and rebuilding stability, targeting the hips, core, and pelvis. Each workout will help you reconnect with your body in a way that feels empowering, not overwhelming.
Reconnect and rebuild with gentle movement designed for early postpartum recovery.
Postnatal Booty Sculpt with Breeanna Cox
As you progress in your postpartum recovery, focusing on strength becomes increasingly important. This series is focused on rebuilding key muscle groups like the hips, lower body, and glutes. Breeanna will lead you through targeted moves that support pelvic stability and functional strength. It’s a great program for moms who are ready to feel stronger and want workouts that offer a challenge while staying mindful of the postpartum body.
When you’re ready, strengthen your foundation with targeted, supportive lower-body workouts.
Mediterranean Post Natal Strength Series with Laine Karwoski
This series brings a more elevated training experience for postpartum moms ready to step back into consistent strength work.
With Laine’s motivating coaching style and the beautiful Mediterranean backdrop, you’ll focus on rebuilding full-body strength while reinforcing the foundational movement patterns that matter most after pregnancy. Expect workouts that feel empowering, structured, and progressive; perfect for returning to intentional training.
Return to strength with structured workouts designed to rebuild confidence and stability.
Low-Impact Postpartum Movement: Fresh Air, Mindset, and Motivation
Cyprus Empowerment Walk & Talk Series with Erica Lugo
This series blends encouragement with movement, combining low-impact walking with Erica’s uplifting coaching. Perfect for postpartum moms easing back into activity, these walk-and-talk sessions feel like a supportive reset, so you can move your body while reconnecting with your confidence and mindset. She’ll hit on key topics like perimenopause, autoimmune disorders, and weight loss.
Ease back into movement with supportive walks that boost both mindset and momentum.
Strength in Every Season
Your body is doing something amazing, whether you’re growing a baby, recovering from delivery, or learning to feel like yourself again. iFIT’s pre- and post-natal workouts are designed to support you through it all with movement that feels safe, effective, and empowering.
Motherhood is a journey, and you deserve training that supports you through every step of it.
The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
Please obtain permission from your physician or healthcare provider before beginning this or any exercise program. Do not exceed the exercise recommended by your physician or health care provider. You are responsible for your own safety and are participating in this physical activity at your own risk. If you experience faintness, dizziness, pain, discomfort, bleeding, shortness of breath, stop immediately and seek medical advice.
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Member Spotlight: How Motherhood Inspires Health and Fitness
As iFIT celebrates Mother's Day, we recognize members of our Community and the incredible impact motherhood has had on their fitness journeys. The remarkable moms we’re spotlighting are just a handful of so many more who show strength, resilience, and determination every day as they juggle the rewarding — but challenging — demands of motherhood while prioritizing their own health and well-being. Their stories remind us that no matter what life throws our way, we have the power to overcome obstacles, achieve our goals, and inspire others in the iFIT Community to push themselves to new heights. How did motherhood change your approach to health and fitness? Kelly D. (mother of three, ages 11 mos., 3, and 6): “Watching your body change throughout pregnancy is a wild ride. It’s such a miracle that it can drastically change in such little time. It can also play with your mind and psyche quite a bit. However, I knew working out would only benefit my [babies] and me in the end, and after my last pregnancy, I ran a 10-mile race at four months postpartum!” Stephanie A. (mother of one son, age 8): “As my son got older and life gave more twists and turns, fitness became more about being a role model to him. I wanted him to see his mom making health and fitness a priority. I also wanted him to see that hard things can be accomplished if you set your mind to it.” Beth F. (mother of one, age 3): “[My son] was born right before COVID. As we had adopted, I had hoped to have plenty of time to exercise while on my leave. Instead, I didn’t have anyone to watch him, and [I] got out of the habit of exercising and gained a lot of weight. After about a year, I shifted my perspective and realized I needed to spend time on myself, exercising, and taking care of my mind and body.” What challenges did you face as a new mom to stick to your goals? Karen W. (mother of two daughters, ages 11 and 14): “Time is the biggest challenge! As much as possible, I have tried to balance having my time to work out as my personal time. [My] girls have [also] biked alongside me as I jog, and I have even gone on a jog with them to help them train for school cross-country races. Modeling this has become an amazing feeling and part of why I do it.” Allie P. (mother of three, ages 10, 7, and 3): “There wasn’t a lot of alone time for myself. I learned I have to work out early in the [morning]; otherwise, I’m too tired and overwhelmed by life to get it done. iFIT has allowed me to run at 4:30 a.m. safely.” Megan B. (mother of one son, age 13): “As a single mom, I am responsible for work, bills, school, homework, extracurriculars, etc. I told myself I get at least 30 minutes daily to myself for some exercise. Sometimes my son will join in with me, which I love even more!” How do you maintain your fitness routine as a mother? Beth Z. (mother of three, ages 16, 13, and 10): “I love iFIT [workouts] for motivation! It’s awesome having a personal trainer in my house, and I honestly feel like I know a lot of them personally.” Julia B.: “Physical activity is addicting, with positive benefits, mentally and physically. After a while, it becomes a part of your life, like brushing your teeth, and there’s no way you could live without it.” Karen W.: “The support of the iFIT family has been huge in keeping me accountable the last year and a half. Being able to talk with other moms about tips and routines also helps. I was lucky enough to gain a great friend in a run club in town, and almost nine years later, we still run together.” Do you have any tips for moms struggling to stay motivated to exercise? Trina G. (mother of one): “Remember that you have little eyes watching you now. Try and find ways where you can get out and move with your family. Go for a hike. Do laps around the zoo. Get creative! For example, I would do squats while my daughter was in her chest baby carrier while folding laundry!” Beth Z.: “Take it one day at a time, enjoy your babies, and love yourself. Any little bit of exercise you do is progress.” Stephanie A.: “[Remember] your why. Or multiple “whys.” Our goals are for real—and our kids see that! Someone is always watching.” Last but not least—what’s the best part of being a mom? Julia B.: “So. Many. Reasons. So many adventures and memories of my boys growing up. My oldest is in the Army, and my youngest is getting ready to graduate high school. I’m so proud of the men they have grown into.” Karen W.: “The most rewarding thing for me as a mother is watching my girls become strong, independent young women. Although this can cause clashes as they find their path, it is so amazing to see them tackle new things head-on.” Trina G.: “Seeing the world [through] a new lens. Knowing that there is this big beautiful future and I have a front-row seat.” From the early days of chasing after little ones to the years of balancing work and family, moms know firsthand the importance of taking care of their health and well-being. We are inspired by the many iFIT Community members who have embraced fitness as a way to honor their bodies and minds, all while juggling the demands of motherhood. Keep up the incredible work, mamas of the world! Your dedication and commitment are an inspiration to us all. Read more inspirational Mother’s Day stories 5 Ways for Mom to Get A WorkoutHow This Mother Got Fit After Pregnancy with iFIT Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
May 8, 2023