Best Online Prenatal Workouts

Alo Moves offers the best prenatal workouts

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During pregnancy, it is safe to work out as long as you stick to pregnancy-approved exercises. In fact, not only is it safe, but it's also good for you and baby because working out reduces your stress levels and helps your baby’s growth and development in the womb. It has even been shown to correlate with faster baby brain development and reduce your risk of cardiovascular issues. Exercise can also lead to faster labor and speedier healing after delivery.

That said, pregnancy is a demanding time, physically and emotionally, so fitting in a trip to the gym or an in-person class for physical activity might seem tough. But the good news is that there are prenatal workouts you can access at home, which can help cut out commute time while still giving you the guidance you'd get from a trainer. Below, you will find our top picks for online prenatal workouts, whether you enjoy strength training, cardio, yoga, Pilates, birth prep, or a mix of everything.

Best Online Prenatal Workouts of 2022

Best Overall : Alo Moves


Alo Moves
Alo Moves
Key Specs
  • Price: $10 per month or $100 billed yearly
  • Free trial: Yes
  • Equipment required: None
Why We Chose It

Alo Moves is our top choice for the best online prenatal workout due to its variety, expert instruction, price, and easy access to online and downloadable videos. Alo Moves has several series for prenatal fitness, as well as plenty of gentle yoga, meditation, and guided walking workouts.

Pros & Cons
Pros
  • Large library of videos and prenatal series

  • Available to stream on TV or app

  • Downloadable for offline instruction

Cons
  • Few options for prenatal strength training

  • No live classes

Overview

If you’re looking for an expertly created prenatal workout series and a wide variety of workouts suitable for pregnancy, Alo Moves is an excellent choice. Workout classes specifically created for pregnancy include yoga, barre, mindful movement, core and breathwork, and HIIT. Several options outside the prenatal category are also safe for pregnancy, such as guided walking, meditation, sound baths, low-impact strength training, yoga Nidra or Yogic sleep, and deep meditation.

Classes range in length, intensity, and experience level, which you can easily filter using the search function. You can favorite classes you’ve tried and loved, or save the classes you want to try on a personal playlist. Once you’ve completed a class, you can add notes to help you remember whether you enjoyed the class, as well as how you felt during and after the class. 

Streaming is available on the iOS and Android apps or through the website, which you can cast to your TV. If you want to enjoy the classes outdoors or offline, you can download them to your mobile device. 

Plans & Pricing

Alo Moves offers new users a 14-day free trial. After that, you can choose from a monthly plan for $10 or an annual plan for $100.

Best Budget : FitOn


FitOn

FitOn

Key Specs
  • Price: Free version; Pro version $80 for six months or $100 annually 
  • Free trial: Yes
  • Equipment required: None
Why We Chose It

FitOn is a free-to-use platform that offers an affordable pro version that unlocks more features. There are a variety of online prenatal workouts available via the app or streaming.

Pros & Cons
Pros
  • Free version includes extensive prenatal workout library

  • Instructors offer modifications for increasing or decreasing difficulty

  • Wide variety of workout styles

Cons
  • Cannot cast to TV without pro membership

  • English only

  • Beginner level may be too challenging for some

Overview 

FitOn provides a variety of free prenatal fitness workouts, including yoga, sculpting, strength, bodyweight, core and breathwork, and cardio. Videos are easy to follow, and intensity levels are clearly marked so you can choose classes that suit your ability and goals. 

Workouts run from five to 35 minutes and come in a range of intensities. Although some users report that the beginner-level classes are too challenging, most instructors provide modifications to make the classes more accessible for all. Tips for increasing the difficulty are also included for many workouts.

The pro version of FitOn allows unlimited downloading for offline use, integration with fitness trackers, the ability to cast to a TV screen, meal plans, and premium music. 

Plans & Pricing

FitOn has a free version with an option to upgrade to Pro for $80 for six-months or $100 annually. (Currently, there is a 70% off sale which will significantly reduce the membership price listed here.) The pro version contains the same videos, but allows casting to a screen, offline downloading, premium music, and syncing with fitness trackers.

Best Intensive Program : Daily Burn—Baby Bump and Beyond


Daily Burn logo

Daily Burn

Key Specs
  • Price: $19.95/month
  • Free trial: Yes
  • Equipment required: Yes
Why We Chose It

Daily Burn’s Baby Bump and Beyond prenatal program takes you week by week through an expertly designed program starting in the second trimester. This program is all-in-one for building functional strength, increasing work capacity, and preparing you for birth and beyond.

Pros & Cons
Pros
  • 36-week, expertly pre-planned program

  • Guided by certified prenatal fitness experts

  • Includes transition to postpartum workouts

Cons
  • Classes for the second trimester and up

  • Need equipment 

Overview 

Daily Burn is a fitness streaming company that has hundreds of videos and programs for all types of fitness goals, abilities, and preferences. Although there are several other options available for prenatal workouts on the site, the signature Baby Bump and Beyond program is our pick for best intensive program because it offers a comprehensive, structured workout plan. 

The program takes you through a pre-created training schedule with workouts each week for 36 weeks starting in the second trimester, after most pregnant people feel more energized. The plan includes tutorials on minimizing the risk of diastasis recti, a common condition during pregnancy affecting core muscles. Each workout helps you build strength, mobility, and cardiovascular fitness, and relieves tension and tightness common in pregnancy.

You’ll need some dumbbells, resistance bands, a stability ball, a yoga block, a bolster, and a yoga mat to get the most out of these workouts. They last from under 20 minutes to about 40 minutes, and training styles include cardio, power yoga, flow yoga, and strength. You can see all the upcoming workouts on the program calendar and watch the videos from your computer or another device or cast to your TV.

Plans & Pricing

Daily Burn offers a 30-day free trial. After that, you can subscribe for $20 per month.

Best for Busy Schedules : The Movement Club


The Movement Club

The Movement Club

Key Specs
  • Price: $29 per month or $159 per year
  • Free trial: Yes
  • Equipment required: No
Why We Chose It

The Movement Club aims to encourage pregnant people to move their bodies every day in a way they enjoy. The video library includes several workouts specifically designed for pregnancy which are easy to follow and easy to combine to create your own workout plan.

Pros & Cons
Pros
  • Variety of workout lengths including under 10 minutes

  • Choices from strength, dance, HIIT, Tabata, boxing, Pilates, and barre

  • Most workouts are equipment-free

Cons
  • No live classes

  • No set prenatal program

Overview

Lindsay Arnold, a professional dancer and creator of The Movement Club, wanted to provide a platform where people can choose workouts that make them feel good and celebrate enjoyable movement without any pressure or body negativity. The platform includes dozens of videos and programs as well as a weekly schedule you can follow. New classes are uploaded weekly.

In the video library, you will find a workout section specifically designed for pre- and postpartum pregnant people. Lindsay, sometimes joined by her younger sisters, is approachable and fun and provides expert instruction with clear, easy-to-follow directions. Videos range in length from six to 30 minutes and can be combined to create your own unique workout plan.

Choose from dance, Pilates, strength, ballet barre, stretching, boxing, cardio circuits, and quick body-part strength workouts. Videos are streamed from the website and can be cast to your TV or downloaded from the app for offline viewing.

Plans & Pricing 

A seven-day free trial is available, after which you can choose from a $29 per month or $159 per year membership.

Best for Prenatal Strength : Obé Fitness


Obé Fitness

 Obé Fitness

Key Specs
  • Price: $27 per month, $65 quarterly, or $199 per year
  • Free trial: Yes
  • Equipment required: No
Why We Chose It

Obé includes a large variety of excellent strength-based workouts using weights and body weight for those who wish to maintain or build their strength and muscle while pregnant.

Pros & Cons
Pros
  • 20 live classes per day and over 10,000 on-demand videos

  • 15 different class types for variety

  • Fun, motivational, party-like atmosphere

Cons
  • Cancellation requires a phone call

  • App version may lag, glitch, and crash

Overview 

Obé has over 10,000 on-demand workouts along with 20 live workouts each day, making it one of the most prolific sites on this list. There are 15 different types of classes you can try with several different instructors leading the classes, so you can find one that fits your preferences. 

The prenatal-friendly classes are searchable using a filter, and you can narrow them down based on class type category, music, fitness level, impact (no, low, or high), instructor, and equipment. There are 25 strength-based prenatal workouts and counting, with dozens of options for other class types, including breathwork and functional fitness. Class times vary, ranging from six-minute quickies to 30-minute sessions.

Many instructors are pregnant while filming the videos and provide modifications for your current fitness level and trimester. There are workouts with or without equipment based on your needs. You can download the app to stream on your device or use the website to stream or cast videos on your TV.

Plans & Pricing

Obé provides a seven-day free trial, after which you can choose from a monthly plan for $27, a quarterly plan for $65, or an annual plan for $199.

Best for Intermediate to Advanced : BooYa—Stay Strong During Pregnancy


Booya Fitness

Booya Fitness

Key Specs
  • Price: $29.99
  • Free trial: Yes
  • Equipment required: Yes
Why We Chose It

Booya Fitness’ Stay Strong During Pregnancy is a stand-alone workout program for intermediate to advanced exercisers who had an established fitness routine before becoming pregnant. The well-rounded program will keep you feeling challenged and progressing with 84 days of guided programming, including strength, cardio, Pilates, flow, and educational content.

Pros & Cons
Pros
  • Stand-alone program does not require a subscription

  • Pre-programmed, expert-designed workout schedule

  • Includes rest day activities, education, and challenges

Cons
  • Requires high commitment level

  • No live classes

Overview

If you’re looking for a challenging prenatal workout routine that’s already planned for you, with expert instruction, a variety of workouts, and one-time payment, try Booya Fitness’ Stay Strong During Pregnancy plan. This program includes strength workouts with cardio, yoga, barre, mobility, walking, and stretching training sessions.

The program was created by Anita Mirchandani, a registered dietitian, fitness professional, and certified prenatal/postnatal exercise specialist. However, the 60 included workouts are taught by various trainers. 

You can view some of the included workouts for free, but to access the full calendar of classes, you’ll need to buy the program. Aside from intense workouts, you’ll also find unique educational and rest-day activity recommendations on your workout calendar. Daily coaching is sent directly to your inbox, and you can access all content on demand or download it for offline viewing. You’ll need a yoga mat, chair, resistance band, and dumbbells, although many workouts are equipment-free.

Plans & Pricing

The Booya Fitness Stay Strong During Pregnancy plan is a one-time payment of $30.

Best App : Sweat


Sweat

Sweat

Key Specs
  • Price: $19.99 per month or $199.94 per year
  • Free trial: Yes
  • Equipment required: Yes
Why We Chose It

The Sweat app is an intuitive fitness app with a wide variety of programs and classes to choose from, including two complete prenatal plans that last through an entire 40-week pregnancy, though you can start at any time.

Pros & Cons
Pros
  • Two complete 40-week prenatal programs included

  • Excellently designed app can be used on multiple devices

  • Each week includes options for resistance training, cardio, recovery, and rest days

Cons
  • Only two trainers to choose from

  • No live classes

Overview

The Sweat app has thousands of rave reviews from users across iOS and Android for a good reason. Sweat is well-designed and functions intuitively, providing dozens of guided programs that can be played on various devices, including Apple Watch, any smartphone, or tablet. 

Two prenatal programs are taught by trainers and influencers Kayla Itsines and Kelsey Wells. Each program includes weekly resistance training, cardio, recovery, and rest days, all of which are optional. They also sometimes suggest that you switch workouts to something offline, such as swimming or walking. 

Programs last 40 weeks, but you can join any time, and the app will place you in the schedule to fit your current week of pregnancy. Workouts take about 20 to 30 minutes to complete, with warm-ups and cool-downs included. You’ll need dumbbells, resistance bands, a bench, a step, and a chair.

Plans & Pricing

There’s a seven-day free trial, then it’s $20 per month or $200 per year.

Best for Prenatal Yoga : Glo


Glo Yoga

 Glo Yoga

Key Specs
  • Price: $24 for a monthly plan or $245 annually
  • Free trial: Yes
  • Equipment required: None
Why We Chose It

Glo provides a wide range of classes that address your changing body’s needs. It includes an uplifting movement practice, workouts to improve common pregnancy strains and pains, meditations to connect with your baby, and support tools for an excellent mind-body experience.

Pros & Cons
Pros
  • Mind-body centered

  • Wide range of styles

  • Live and on-demand options

Cons
  • Live classes may not include many prenatal-specific options


Overview

Glo is a live and on-demand fitness platform with over 3,000 on-demand yoga videos to choose from in a range of styles. The prenatal section includes classes for each trimester and meditation practices for birth preparation and stress relief. Although there is a dedicated prenatal section, other yoga, cardio, Pilates, and meditation classes found on the website are also suitable for pregnancy.

Glo can be streamed on any device, including your TV. Although some videos are equipment-free, you’ll likely want to have a yoga block, bolster, pillow, and mat on hand for comfort and modifications. 

Plans & Pricing

Glo has a seven-day free trial and then costs $25 per month or $245 per year.

Best for Prenatal Pilates : The Belle Method


The Belle Method logo

The Belle Method

Key Specs
  • Price: $35 per trimester to $195 for online eight-week course
  • Free trial: No
  • Equipment required: Yes
Why We Chose It

The Belle Method combines Pilates and pelvic floor exercises to practice deep core muscle activation, which is vital throughout life but especially during and after pregnancy. These classes help prevent prolapse, bladder leakage, and diastasis recti (abdominal separation).

Pros & Cons
Pros
  • Preventative program to help reduce risk of postural and pelvic floor issues

  • Teaches diaphragmatic breathing that can be used in labor

  • Endorsed and recommended by OB/GYNs, midwives, and pelvic physiotherapists

Cons
  • No free trial, though samples of classes are available

  • No cardio or HIIT available

Overview

The Belle Method has both on-demand programs and live courses that are focused on prenatal Pilates. Each plan was created by a Pilates instructor and pelvic health physiotherapist to improve your pelvic floor health and prevent common issues during pregnancy and post-delivery while easing pains and strains. 

There are two available plans: One is an online downloadable video series called The Bump Method which includes workouts for each trimester of pregnancy plus postpartum (you can buy each trimester separately, or bundle them). There’s also a live-streamed eight-week course running weekly, the Prenatal Pilates and Push Prep, which you can attend virtually (live) or access later. After purchase, you’ll have lifetime access to each plan.

While you will need to seek cardio elsewhere, if Pilates is your preferred method of movement, The Belle Method is an excellent resource. You can stream videos from the website or cast them on your TV.

Plans & Pricing

Purchase trimester videos separately for $35, a three-trimester bundle for $71, the prenatal and postpartum bundle for $88, or join the live virtual course for $142 for eight weeks.

Best for Birth Preparation : Prenatal Yoga Center


Prenatal Yoga Center

Prenatal Yoga Center

Key Specs
  • Price: $25 each for live classes, or $180 for an 8-class pass; all-access online pass for $190 per month
  • Free trial: No
  • Equipment required: No
Why We Chose It 

The Prenatal Yoga Center offers a range of live and on-demand classes as well as programs designed specifically to help you prepare for the physical demands of giving birth and recovering.

Pros & Cons
Pros
  • Specifically designed to help with labor and postpartum recovery

  • Learn scientifically backed movement patterns and breathwork

  • Offers several live-stream prenatal yoga classes

Cons
  • On-demand classes are sold in bundles or individually, no all-access pass

  • Expensive

Overview 

Consistent prenatal yoga practice can help reduce stress, anxiety, pregnancy pains, and strains, and help you build the strength and stamina needed for giving birth. The Prenatal Yoga Center offers targeted instruction to encourage mind-body connection and movement that will improve outcomes for birth, recovery, and beyond. 

The Prenatal Yoga Center has a mix of studio, online, live, and on-demand classes so you can practice anytime, anywhere. A range of classes is available for all experience and ability levels throughout your pregnancy. There are also several class packages to choose from, including a four-class yoga bundle with videos that include: Squatting: Opening the Pelvis to Prepare For Birth, Backbends and Chest Opening, Balancing Ease and Effort, Happy Hips, and a bonus Pregnancy Safe Abdominals for Pushing.

Live classes are offered in a hybrid format where you can follow along with in-person class participants or online-only classes just for those streaming from home. Class recordings are available for 24 hours, so you can watch on your own time if you miss a session.

Plans & Pricing

Choose from $25 per class livestream, a $180 eight livestream class pass, or an all-access online pass for $190 per month. Several on-demand programs are available for various prices, including a six-week four-class bundle for $40.

Final Verdict

Our top pick for best overall online prenatal workouts is Alo Moves. This platform has a wide range of workout styles for every fitness level and preference, including strength training, yoga, Pilates, barre, cardio, meditation, and much more. The website and app work seamlessly, allowing streaming and casting on any device. Alo Moves stands out due to its variety and quality of instruction.

FitOn is an excellent choice for budget-friendly workouts with a free version and affordable pro upgrades, including a sizable prenatal fitness library if you're on a budget. If you prefer an app-based platform, Sweat has two fitness workout plans that will take you through your entire pregnancy.

Guide to Choosing the Best Prenatal Workouts

Are Online Prenatal Workouts Worth It?

Aside from the health benefits, online prenatal workouts are more convenient since you can access them on your own time at home. There are options that fit into any schedule, whether you’d prefer live or on-demand classes (or both). You’ll also likely save money as online workouts are typically cheaper than in-person memberships and programs. 

Lastly, many online prenatal workout platforms give you access to various pregnancy workouts, including strength training, cardio, and flexibility. Some come with educational content, meditation, and birth prep information for a well-rounded mind-body experience. 

Comparing Online Prenatal Workout Classes

When choosing the best prenatal workouts, consider convenience, price, flexibility, variety, and whether workouts are available for your fitness level. The FAQ pages and reviews are a great place to check to see if a platform might fit your preferences.

  • Pricing: Consider your budget when choosing a prenatal fitness program. If you’re not sure if a program is worth it, check for a free trial before you commit so you’ll be happy with your purchase.
  • Experience level: If you are new to exercise, you’ll want to access classes that are suitable for beginners. Likewise, if you have been active long before pregnancy, you’ll likely want workouts that challenge you and help you progress.
  • Range of classes offered: If you don’t want to commit to only one exercise modality, consider a platform that provides a range of workout types.
  • Equipment required: Some programs on this list require some equipment, If you’d prefer to use no equipment, or don’t have the equipment required, it might be best to choose a more flexible program, or one that offers modifications.
  • Class lengths: If you need workouts that are convenient and fit into your busy schedule, look for platforms that provide short training sessions or allow you to pick and choose workouts available when you are, such as on-demand options.

Frequently Asked Questions

What Trimester Is It Safe to Work Out During Pregnancy?

It’s safe to work out in each of the three trimesters during pregnancy, so long as you have your doctor’s clearance and you are not at high risk of complications, or have an injury or medical condition. You can safely continue the exercises you did before pregnancy, except for anything that could lead to abdominal impacts (such as contact sports), has a risk of falls, or involves high altitude or other risky activity. Ask your doctor to be sure your chosen form of exercise is safe for you.

What Types of Online Workouts Are Safe During Pregnancy?

Online workouts that are safe during pregnancy are those on high-quality platforms that are specifically designed or curated for prenatal activity, hopefully with the guidance of a prenatal expert. It’s essential to ask your doctor before beginning any new exercise program.

How Are Prenatal Workouts Different From Low-Impact Workouts?

Prenatal workouts often focus on pregnancy-specific issues such as hip and back pain or tightness, breathwork, core activation, and other methods that help relieve common complaints or strengthen areas of the body necessary to keep you feeling strong and healthy throughout pregnancy, birth, and recovery. However, not all pregnancy workouts are low-impact. Many pregnant people can enjoy higher impact exercise so long as they’ve been cleared to do so by their healthcare professional.

What Are the Health Benefits of Prenatal Workouts?

Exercise provides a range of health benefits that can help improve outcomes throughout your pregnancy, during delivery, and while recovering post-birth, and also benefit your baby. After all, pregnancy and birth are challenging on your body, demanding some of the highest physical efforts humans are capable of.

Regular exercise while pregnant can lead to shorter labors, reduced risk of preterm birth and delivery complications, shorter hospital stays after delivery, reduced risk of pre-eclampsia and gestational diabetes, less back pain, and less constipation.

For your baby, if you keep active during pregnancy, you can expect higher APGAR scores (a measure of infant health at birth), better heart health, and faster brain development for your infant.

Moreover, keeping active with something you enjoy can boost your mood, reduce stress, improve sleep, and help you manage the ever-changing physical and mental state of your body.

Methodology

When choosing the best online prenatal workouts, we looked at 15 different platforms and programs. The programs that made the list provided pregnancy-specific training sessions and plans, clear instruction, and various training styles or an expertly crafted program. Options that did not make the list either had too few prenatal-specific classes or didn’t offer as much variety or expertise as those included.

Article Sources
Verywell Fit 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.
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By Rachel MacPherson, BA, CPT
Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Montreal.

Edited by
April McCormick
April McCormick

April is the health editor for performance marketing at Verywell, where she oversees family health, wellness, and lifestyle content. Her work has appeared in Time, Parents Magazine, The Huffington Post, TripSavvy, Parenting.com, First Time Mom and Dad, Mama Mia, All4Women, the New York Times Bestseller, A Letter To My Mom, and more.

Learn about our editorial process