Pregnancy Workout App – Gentle Workouts Matched to Your Trimester
You don't need a gym plan to stay strong in pregnancy, just a pregnancy workout app that's built around your birth. Mamamoon gives you trimester workouts, one exercise every week and longer yoga sessions for when you've got the energy.
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Trimester workouts: Exercise that changes as your bump grows, from the second trimester on
What feels good at 16 weeks can feel like a lot at 34. Your trimester goals include a yoga workout video for the second trimester and a different one for the third. There's no workout in the first trimester, and that's deliberate – the plan starts moving you once you're into the second.
Weekly exercise: One exercise a week in your Activity corner, from squats to calf stretches
No planning, no scrolling for ideas. Every week your Activity corner has an exercise waiting: calf stretches in week 5, hip openers and ball squeezes in week 15, squats in week 20, legs up the wall in week 21. Each comes with the why and the how, so you're not just copying a move from a video.
Longer sessions: Prenatal vinyasa and yoga classes for the days you want a full workout
Some days you actually want to sweat a little. That's what the longer classes are for: a 45-minute prenatal vinyasa from week 14, plus 40 and 60-minute prenatal yoga classes with a leg-strength flow built in. You get them with unicorns, the points you earn for finishing your weekly tasks.
Strength for labor: Leg, back and pelvic floor exercises that prepare your body to give birth
Labor asks a lot of your legs, your back and your pelvic floor. So the plan trains all three. Pelvic floor videos arrive in weeks 9, 18, 27 and 29 (preparing it, and learning to relax it, too).
Add squats, the week 24 back video and the camel walk in weeks 25 and 39, and you've got a routine that points at the birth.
Back pain relief: Short exercises for the lower back when your bump starts to pull
As your bump grows, your lower back usually notices first. Short videos show you how to ease it, and Kasia's 7.5-minute yoga for the lower back is quick enough to do before bed. A mat and a few minutes is all it takes.
Fitness consult: Ask a certified pre and postnatal trainer how to keep your routine going
Not sure whether to keep running or how to change your usual workout? Book a 30-minute video call with Lara, a NASM Certified Personal Trainer who specializes in pre and postnatal fitness. Bring your routine and your questions, and work out together how to adapt it as your pregnancy moves on.
What mothers say
Great app to support your pregnancy journey!
Klimaattherapie de Podcast, App Store review, September 17, 2024
My source of inspiration
Zaq13edc, App Store review, November 10, 2023
Perfect pregnancy App
Malina C, App Store review, September 15, 2024
Gentle workouts, matched to the week you're in
Try Mamamoon free for 14 days. No credit card required.
Start your free trial22+ hours of expert video · Created with 40+ experts · Pregnancy week 3 to postpartum week 16
Created with 40+ birth and postpartum experts
Jade Calitz-Nolte
Manuela Iddas
Heather Berry
Zyanya Breuer
Mirjam Heemskerk
Maroesja de Ruyter
Marieke Van Luin
Orit Zilberman
Kim Tran
Natalie van Gelder
Laura Galindo
Lisanne Eshuis
Delphine Petit-Postma
Natalie (Shriber) Klatt
Ombretta Dettori
Ola Wysocka
Amelie van der Aa
Petra Cubretovic
Danielle Bensky
Maria Bordallo
Emilia van Wijngaarden
Joanne Lozman
Laila Fanzi
Veronika Dellus
Lara Luzzatto
Kim van Galen
Halima Neffakh
Natalie Angstadt
Jacqueline Steenbeek
Isadora Caporali
Katia Khomich
Britt Van Hees
Sharon Asscher
Corinne Laan
Kasia Pokrop
How Mamamoon compares to other pregnancy workout apps
| Feature | Mamamoon | Expecting & Empowered | PregActive | Expect |
|---|---|---|---|---|
| Workouts matched to your trimester | ✅ Yoga workout videos for the second and third trimester | ✅ Weekly prenatal workouts | ✅ Prenatal strength workouts | ✅ Week-by-week workouts |
| 1-on-1 calls with a pre and postnatal trainer | ✅ 30-minute video call with Lara Luzzatto, NASM Certified Personal Trainer | ⚠️ Not stated | ⚠️ Not stated | ⚠️ Not stated |
| Birth preparation beyond exercise | ✅ HypnoBirthing, breathing and a weekly birth-prep plan | ⚠️ Not stated | ✅ 12-module birth prep course | ⚠️ Not stated |
| Pelvic floor work | ✅ Pelvic floor videos in weeks 9, 18, 27 and 29 | ⚠️ Not stated | ✅ 14-day pelvic floor reset | ✅ Pelvic floor exercises |
| Full-length prenatal yoga | ✅ 40, 45 and 60-minute classes | ⚠️ Not stated | ⚠️ Not stated | ✅ Yoga sessions |
| Postpartum | ✅ 16-week postpartum plan | ✅ Postpartum program up to 33 weeks, with vaginal and C-section tracks | ✅ 7-day diastasis program | ⚠️ Not stated |
| Partner practices | ✅ Massage and rebozo videos for partners | ⚠️ Not stated | ⚠️ Not stated | ⚠️ Not stated |
| Strength, cardio and HIIT programs | ❌ Gentle, trimester-matched workouts only | ✅ Strength workouts | ✅ Strength training | ✅ Cardio, strength and HIIT |
Exclusive discounts and rewards
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Our plans
You can join as early as week 3 of your pregnancy, and stay with us till the end of your 4th trimester, postpartum week 16.
Frequently asked questions
What is the best pregnancy activity app?
It depends on the kind of movement you want. If you're after strength training or HIIT, a fitness app built for that will suit you better. Mamamoon is for gentle, trimester-matched workouts that prepare your body for birth, inside a weekly plan with yoga, breathing and HypnoBirthing.
How many days a week should a pregnant woman work out?
The World Health Organization suggests at least 150 minutes of moderate activity a week for pregnant women without complications, spread over several days. That could be 30 minutes on five days. Your midwife or doctor can tell you what's right for your pregnancy, and the weekly exercise, trimester workout and longer yoga classes in the app make it easy to move a little on most days.
Is there a free PDF workout plan for pregnancy?
Mamamoon has printable yoga cheat sheets instead: PDFs with poses in weeks 17, 29 and 36 that you can keep next to your mat. There's no separate workout plan PDF, because your plan lives in the app and changes every week. You can try it free for 14 days, no credit card required.
Why does the plan start in the second trimester?
Mamamoon takes a cautious approach to the first trimester, a time when many women feel tired or sick anyway. So there are no workouts in the first trimester, and the plan starts moving you from the second. If you already exercise and want to keep going, check with your midwife or doctor.
I exercised a lot before pregnancy. Can I keep going?
Many women keep up their usual activity, adapted as the weeks go on. Talk to your midwife or doctor first, then book a 30-minute call with Lara Luzzatto, a NASM Certified Personal Trainer who specializes in pre and postnatal fitness, to work out how to adjust your routine.
How much does Mamamoon cost?
You can try the program free for 14 days, and no credit card is required. After that, it's €7.99 a month and you can stop anytime. In the Netherlands you can also pay €45 once for the six-month course, which comes with an invoice for possible reimbursement from your health insurer. The Premium program is €149.99 once: 1-on-1 sessions with our experts, 100 unicorns to spend in Rewards and a call with a Mamamoon expert to personalize your plan.
Move for your birth, one week at a time
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