Welcome to our pregnancy and postpartum resourcse guide — the home for all of Fitness Blender’s pre/postnatal content. If you’re trying to conceive, currently pregnant, or postpartum of any length, you’ll find valuable education, workouts, and programs to support you through the pivotal changes of this life stage. Our main goal is to help you navigate both body and lifestyle changes so you can feel strong, capable, and empowered as you navigate pregnancy and parenthood!
Our approach to pre/postnatal fitness:
Just as with all of our content, we aim for a science-based, intentional approach to movement, wellness, and education. The majority of our pre/postnatal fitness content has been created with safety top of mind by Nicole, a CPT and Pre/postnatal Fitness Specialist, and Kayla, a Doctor of Physical Therapy. You’ll also find many articles from Licensed Mental Health Counselors.
What you’ll find on this page:
- Pregnancy series programs
- Pregnancy educational resources
- Postpartum recovery program
- Postpartum educational resources
Pregnancy Series Overview
Fitness Blender’s pregnancy series encompasses preconception through the third trimester by providing a 5-day workout plan and educational resources essential for each specific phase/trimester. Each series is designed to be repeatable, but can also teach you best practices to take with you into other Fitness Blender workouts. For more details on each, navigate to the program that best fits where you’re at.
- Preconception Program: trying to conceive/not currently pregnant
- Trimester 1 Program: 0-13 weeks pregnant
- Trimester 2 Program: 14-27 weeks pregnant
- Trimester 3 Program: 28-40+ weeks pregnant
Additional Pregnancy Resources:
Below, you’ll find quick links to our top articles around pregnancy exercise and mental health. Many of these can also be found within our pregnancy series’ above.
Start here
- Wellness Video: Pregnancy Exercise Modifications by Trimester: Workout Safely and Effectively While Pregnant
- Article: Pregnancy (Part 1): Everything You Need To Know About Exercising While Pregnant
- Article: Understanding the Importance of the Pelvic Floor During Pregnancy
Learn more
Postpartum Recovery Series Overview
Our FB Postpartum Recovery series is a 4-week, progressive program that will help you heal and regain strength and function after having a baby. These workouts are great for the early weeks and months postpartum, are short (averaging 23 minutes), and are designed with gentle, intentional movements. The main focus of the workouts is on establishing a foundation of core and pelvic floor strength, while also restoring mobility to the body for more pain free movement. You'll also find additional resources, including articles and guided meditations, to support your mental health and overall wellbeing. Parents who are many months and years postpartum can also greatly benefit from doing this work. Learn more by clicking the link below.
> FB Postpartum Recovery: 4-Week Series to Heal After Birth
Additional Postpartum Resources:
Below, you’ll find quick links to our top articles around postpartum exercise and mental health. Many of these can also be found within our postpartum recovery series above.
Start here
- Wellness video: Diastasis Recti Self-Assessment
- Meditation: Guided Practice for Postpartum Body Image
- Article: Pregnancy (Part 2): 5 Things You Should (Or Shouldn’t) Do When Exercising After Birth
- Article: Postpartum Exercise Recommendations: How, When, & Why
Learn more here
Individual Pre/Postnatal Workouts
