A side profile of early pregnancy fitness mom doing arm exercises and curling a dumbbell for trimester 2 workout program.
An overview of the momday app and pregnancy workout program on multiple example phones. It shows the selections for workout programs specific to trimester 1, 2, and 3. Then on the phone examples it shows weekly trimester workout programs, and then the specific workouts for each day, and then the education modules for more information around working out while pregnant.
The gear suggested for the momday pregnancy workout programs includes a ball for pregnancy ball exercises, dumbbells, and long and short resistant bands.
Infographic image of a pregnant mom in workout clothes and there is text that shows the steps for signing up to the momday pregnant exercise plan and postpartum workout program. Starts with choose your program, then checkout, go to email, and ends on start your workout.
Early pregnancy fitness with pregnant mom in yoga box pose wearing green pregnancy leggings and dumbbells in the foreground.
A side profile of early pregnancy fitness mom doing arm exercises and curling a dumbbell for trimester 2 workout program.
An overview of the momday app and pregnancy workout program on multiple example phones. It shows the selections for workout programs specific to trimester 1, 2, and 3. Then on the phone examples it shows weekly trimester workout programs, and then the specific workouts for each day, and then the education modules for more information around working out while pregnant.
The gear suggested for the momday pregnancy workout programs includes a ball for pregnancy ball exercises, dumbbells, and long and short resistant bands.
Infographic image of a pregnant mom in workout clothes and there is text that shows the steps for signing up to the momday pregnant exercise plan and postpartum workout program. Starts with choose your program, then checkout, go to email, and ends on start your workout.
Early pregnancy fitness with pregnant mom in yoga box pose wearing green pregnancy leggings and dumbbells in the foreground.
A side profile of early pregnancy fitness mom doing arm exercises and curling a dumbbell for trimester 2 workout program.
An overview of the momday app and pregnancy workout program on multiple example phones. It shows the selections for workout programs specific to trimester 1, 2, and 3. Then on the phone examples it shows weekly trimester workout programs, and then the specific workouts for each day, and then the education modules for more information around working out while pregnant.
The gear suggested for the momday pregnancy workout programs includes a ball for pregnancy ball exercises, dumbbells, and long and short resistant bands.
Infographic image of a pregnant mom in workout clothes and there is text that shows the steps for signing up to the momday pregnant exercise plan and postpartum workout program. Starts with choose your program, then checkout, go to email, and ends on start your workout.
Early pregnancy fitness with pregnant mom in yoga box pose wearing green pregnancy leggings and dumbbells in the foreground.
MOMDAY

Pregnancy Programs

Our signature pregnancy program includes weekly workouts tailored to your exact week of pregnancy. Expect 3 strength workouts each week as well as pregnancy mobility and labor preparation. You can join at any stage of your pregnancy, simply select the trimester you’re currently in.
Programs:
$249.00 USD
$249.00 USD
$297.00 USD

Program Features

Every Day Scheduling
Strength Training
Pelvic Floor Work
Labor Preparation
Core Support
Mobility & Stretching
Pain Management
Posture & Alignment
Breathing Mechanics
Educational Modules
  • One set of dumbbells (1 set of matching weights or multiple sets depending on how many levels of weight you want to lift with)

  • Long resistance band(s) or cable machine (1 band or multiple bands depending on how many resistance levels you want to work with; or 1 cable machine)

  • Mini band(s) (1 band or multiple bands depending on how many resistance levels you want to work with)

  • Pilates ball or pillow (1 of either)

  • Bench or box structure (1 of either)

  • Birth ball (1)

  • Overhead, fixed structure to tie long resistance band to, such as: squat rack, pull up bar, stair banister, wall hook, door frame hook (1)
  • Stay active and strong throughout pregnancy

  • Optimize your body for labor and delivery

  • Eliminate the guesswork out of prenatal fitness training

  • Avoid or alleviate pain during pregnancy

  • Facilitate a smoother postpartum recovery

  • Feel confident and supported in prenatal training
  • Compound movements for strength

  • Movement through all planes of motion to stay functional

  • Unilateral work to stay balanced

  • Isometric carries, crawls, rotation and anti-flexion

  • Pregnancy-specific pelvis stability

  • Pelvic floor strengthening and lengthening

  • Static and dynamic deep core training

  • Breathing drills

  • Labor preparation exercises
Early pregnancy fitness with pregnant mom sitting on workout bench wearing blue pregnancy leggings, a white sports bra, and holding dumbbells that rest on her leg.

Program Breakdown

In this program you can expect daily workouts and movement sessions unique to the week and day of pregnancy you're in.

Each week includes a lower body, upper body, full body, mobility, and labor preparation workout.

All programming is self-guided, using demonstration videos to showcase each movement.

In addition to daily programming you will also receive access to: educational content, pain relief workouts, mobility workouts, labor preparation workouts, yoga classes and habit trackers for hydration, meditation, and journaling.

Progressive Programming

Trimester 1 builds your foundation. Trimester 2 focuses on strength and stabilization. Trimester 3 prepares you for labor, opening the pelvis, and releasing the pelvic floor.

Strength Training

Upper body, lower body, and full body strength sessions are comprised of a dynamic warm-up specific to the movements of that day, 3-4 circuits or supersets, and a cool down to relax your muscles post training.

Functional Movement

Move through all planes of motion following a hinge, squat, and push-pull cycle, so you can stay strong and functional in daily activities during pregnancy and into motherhood.

Mobility & Stretching

Supplement your strength training with mobility and stretching sessions to keep your body aligned and balanced.

Pain Management

Access to pregnancy specific movements and a Pain Relief Studio developed to adapt to your body as it changes, and support your posture and alignment during all stages of pregnancy.

Labor Prep

Open all three levels of your pelvis, release uneven tension in your pelvic floor, and optimize the position of your pelvis for birth.
Pregnancy workout program for first trimester on 2 phones. One phone is the starting screen for the first trimester workout listed by weeks and the other phone is the week 1 workouts listed by days.

Momday App

Stay motivated and track your fitness journey.

Stay Connected
Leave comments and ask questions at any stage of your journey
Workout Anywhere
Access your programs from any smart phone, tablet, or computer.
Self Paced
Workout at your own speed and skill level.
Movement Demos
All movements include demonstration videos.
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