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7 Best Pregnancy Workout apps for New Mums

best pregnancy workout apps

Being pregnant can be one of the most exciting times of your life, but it can be one of the most tiring too! With all the challenges of pregnancy and then caring for a newborn, it can be hard to get motivated to exercise or even know what exercises you should do while pregnant. Thankfully, technology has advanced to the point where you can have an entire gym in your pocket. With these 7 best pregnancy workout apps for new mums, you’ll be able to stay fit and healthy throughout your pregnancy and after with little fuss or hassle.

Tips on How to Choose the Best Pregnancy Workout Apps

Pregnancy is a time of many changes, including physical, emotional, and mental. It’s a time of growth, learning, and developing your personality as a mom. The change in your body can be both exciting and challenging. The best way to stay healthy and fit during pregnancy is to make sure you’re doing the right kinds of exercises. There are plenty of ways to stay active in pregnancy, but some are better than others for your health. Here are some tips on how to choose the best pregnancy exercise app! 

  1. Choose an app that allows you to modify workouts according to your personal needs and abilities. Some apps focus on fitness alone, while others combine cardio workouts with strength training exercises. Other apps may only have free workouts, or they may require payment through in-app purchases. You’ll need to decide whether spending money on an app is worth it, given what you’re trying to achieve during pregnancy.
  2. Make sure the app has a good database of exercises so that there are plenty of choices for your body type and fitness level.
  3. Look for social features, like leaderboards and chat rooms, so that you can share your achievements with friends and family members who may be interested in joining in on the fun too!
  4. The more difficult the workout, the more challenging it will be for your body to complete and the more your body will need to adapt. Some prenatal fitness apps are more beginner-friendly than others, so it’s important to read reviews or ask friends before downloading any app.

How Many Exercises Do You Need During Pregnancy?

Pregnant women should get at least 21/2 hours of moderate aerobic activity every week. When you engage in aerobic activities, you increase the rate at which your heart beats and the depth and frequency of your breaths. When talking about physical activity, “moderate intensity” refers to an amount of effort that causes you to perspire and elevates your heart rate. Moderate-intensity aerobic activity includes activities such as going for a quick walk.

You can split up the 3.5-hour commitment into smaller chunks if you choose. Don’t do it all at once; rather, space it out over the week. Exercise for at least 30 minutes on most or all days of the week. If you find it to be too much time, break up the 30 minutes by completing vigorous work for 10 minutes three times daily.

Who Should Not Exercise During Pregnancy?

Exercise during pregnancy can be beneficial for you and your baby. However, there are a few factors that may make exercising during pregnancy more dangerous than usual. If you’re pregnant, the last thing you need is to injure yourself, putting your baby at risk. This is why it’s important to know who should not exercise during pregnancy!

  • Preterm Labor

Preterm labor, vaginal bleeding, or broken water (also called ruptured membranes). When contractions begin before the 37th week of pregnancy, it is considered preterm labor. Indicators of premature labor include vaginal bleeding and the rupturing of the amniotic sac. 

  • Cervical Insufficiency

The cervix, located at the vaginal apex, serves as the entrance to the uterus. Having cervical insufficiency, also known as an incompetent cervix, means that your cervix dilates (opens) too early in pregnancy, often without any indication of pain.

  • High Blood Pressure (hypertension)

Pregnant women who have high blood pressure or an increased risk for developing high blood pressure should not engage in vigorous exercise without first consulting their doctor. 

  • Chronic Lung Disease, Heart Disease, or Severe Anemia

When there aren’t enough good red blood cells to transport oxygen around the body, the resulting condition is called anemia. Always consult your doctor if you should exercise while you are pregnant or if you have a heart or lung condition.

best pregnancy apps

Exercises that are recommended during Pregnancy

The best way to stay in shape during pregnancy is to stay active. Exercise is good for you and your baby, so it’s important to do it. If your physician gives you the green light to exercise, consider the following exercises to improve blood circulation, muscle tone, and endurance!


Walking is the best form of exercise for pregnant women because it can be done at any time, and if you’re anxious to speed up labor contractions, you can keep working out and walking. To add to that, all you need are a pair of nice sneakers; no expensive gym membership or specialized gear is required.

Since walking strengthens the cardiovascular system without putting strain on the muscles and joints, it is widely regarded as a safe activity to do during pregnancy. For the vast majority of pregnant women, walking reduces the risk of having a baby with low birth weight, going into labor early, or having a miscarriage. 


Pregnant women may find that swimming and water aerobics are the ideal kind of exercise for them. Why? Swimming underwater gives you a greater sense of buoyancy and agility, which means that you’ll be carrying less weight in the water compared to on dry land. Swimming can also assist with motion sickness, sciatica, and swollen ankles. Swimming is both an aerobic and a strength-training workout that has been demonstrated to shorten labor and reduce the risk of complications during birth.

Indoor cycling

Indoor cycling is beneficial since it allows you to work at your own pace without placing weight on your ankles and knees. Pregnancy is a wonderful time to start an exercise routine that will benefit your expanding body. Regular low-impact exercise, such as cycling indoors, can help you keep active on your foot and stay energized.


If you’re just starting out in the fitness world, low-impact aerobics and dance training courses like Zumba are a fantastic way to elevate your heart rate and release happy hormones. However, if you have never worked out before, it’s not a good idea to start with a very strenuous aerobics class. Begin with low-intensity exercises, such as walking, then work your way up to more challenging activities.

Benefits of Exercising during Pregnancy

There’s no time like the present to begin your exercise routine while you’re still pregnant, rather than waiting until after the baby comes! Not only will it help you get back in shape faster, but it also has many other benefits, such as increased energy, strength, and stamina, as well as helping with back pain and keeping your joints flexible. Let’s check out four reasons why you should start exercising during Pregnancy today!

Prepare the Body

As your baby develops and grows, your body will change. Through exercise, you can help minimize the effects of these changes on your body by improving muscle strength and endurance, bone density, cardiovascular health, and insulin sensitivity. Exercise also helps reduce the severity of morning sickness and fight back against weight gain. It’s never too late to start exercising!

Alleviate the Mood

Exercise can help with your mood in several ways! 

  • Exercise helps you to release endorphins which are natural feel-good hormones. These endorphins can make you feel more confident, proud, and happy.
  • Exercise helps you to relieve any pent-up energy, which may lead to feeling more irritable.
  • Exercising allows you to get out for fresh air and change the scenery, which could give you a feeling of calmness.
  • If you are experiencing any pain during your pregnancy, then exercise can help alleviate it by increasing blood flow and providing a distraction from the discomfort.

Better Sleep

Getting enough sleep during pregnancy is very important to your health and your baby. As soon as you know you’re pregnant, it’s important to start getting a good night’s sleep. Exercise can help you sleep better by reducing stress and anxiety levels which can make it easier for you to fall asleep.

Speedy Recovery

Pregnancy fitness is directly correlated with postpartum fitness; the more fit you are going into labor, the faster you’ll recover physically afterward. Many studies have shown that after giving birth, women who exercised had a quicker recovery and were able to return to their regular routines sooner than those who didn’t (and this was true regardless of the mode of delivery).

What Exercises Should be avoided during Pregnancy?

  • Avoid exercises where there is a risk of loss of balance and a fall.
  • You should also avoid abdominal trauma-inducing exercises, including those involving jarring actions, contact sports, or sudden directional changes.
  • Do not engage in high-intensity activities or contact sports like ice hockey, competitive soccer, rugby, basketball, or rock climbing because of the significant danger of falling or injury.
  • Extensive bouncing, leaping, and other jumping-based activities
  • Actions performed while standing that can twist the waist.
  • short periods of intense exertion followed by lengthy rest periods
  • Aerobics in the sweltering heat and humidity
  • Keep from holding your breath for too long.
  • Avoid working out until you’re completely exhausted.
  • If you’re in the third or fourth trimester of pregnancy, it’s best to avoid exercises that involve resting flat on your back for long periods.

pregnancy apps

What are the Market Trends for Pregnancy Workout Applications?

Pregnancy apps are becoming more popular in the market owing to the vast range of features available. These enable pregnant women to obtain a wealth of information about healthy eating, exercise, postnatal care, and fetal growth throughout pregnancy. Research has discovered that pregnant applications are mostly utilized to get information about pregnancy health and fetal growth. Women also want data storage capability, Web-based features or customizable tools, and social networking aspects in their apps.

An Assessment of Applications related to Fitness during Pregnancy

Being physically active during pregnancy has numerous positive effects on a woman’s health. These include a boost to her mood, improved aerobic fitness, and a reduced chance of gaining too much weight. You may stay healthy and feel your best during your pregnancy by continuing your usual workout program. Regular exercise throughout pregnancy helps reduce certain common aches and pains like backaches and exhaustion. It also improves your posture.

Throughout the years, there has been a potential growth in pregnancy-related mobile applications that are targeted at women who want to stay fit during prenatal. However, despite the scientific advancements that have led to the availability of tried and tested recommendations promoting physical activity during pregnancy, nearly 85% of pregnant women do not meet recommended levels of physical activity. This trend is not only confined to pregnancy but also extends to the postpartum period, which requires the mother to stay fit, active, and healthy.

Pregnant women are often faced with the dilemma of how to stay fit during pregnancy. Many women find it difficult to exercise throughout their pregnancy, and others don’t enjoy being active at all. Prenatal fitness apps make it easier for pregnant women to meet various recommendations by providing them with an easy way to plan and track their workouts while they are pregnant. The best prenatal workout apps offer guided workouts designed specifically for expectant mothers, along with motivational messages and helpful tips on how best to prepare for labor and delivery.

A recent study proves that approximately 55% of women utilize mobile applications related to pre/postnatal care, prenatal fitness, exercises, mother/child care tips, and birth-related information. In 2015, 7% of the total health-related mobile applications were targeted toward women’s health during pregnancy. This made pregnancy the only medical condition with the highest percentage of mobile applications.

Average Cost of Pregnancy Fitness Applications

1. Sweat

Initially, downloading the Sweat is cost-free. A current membership, accessible on a monthly or annual basis, is necessary for ongoing use. For new clients who select a monthly subscription, a free trial period is available. Annual fees for yearly subscriptions are payable starting on the date of purchase. Users with monthly subscriptions are charged monthly. The app has a yearly price of $119.96 or $19.99 per month.

The cost may appear a bit high at first, but after making the payment, you get access to a meal plan and 8 different training regimens. Along with the two, you may arrange your exercises using a planner or calendar, a progress tracker, and an online community. 

2. Tone It Up

It costs nothing to access or download the Tone It Up app. An initial, one-time free trial of the Premium, in-app membership purchase is available to all new subscribers. Should you decide to keep using the premium services after this time has passed, such as the exercise classes and on-demand films, they also have auto-renewing membership choices for both monthly and yearly plans. They now have Tone It Up membership plans for $14.99 per month and $99.99 per year. In contrast, their Tone It Up studio membership will cost $12.99 per month and $83.99 per year.

3. Baby2Body

Baby2Body Premium is now available for $17.99 per month or $39.99 each quarter. Prices are liable to change without prior notice and may differ in different nations. You may keep using Baby2Body Premium for free if you choose not to buy it. Your iTunes account will be charged for the upgrade to Baby2Body Premium and for the renewal of your subscription 24 hours before the current term expires. Unless auto-renew is turned off at least 24 hours before the end of the current term, subscriptions renew themselves automatically.

Sweat vs. Tone It Up vs. Baby2Body – UX Comparison

  • Sweat

The target demographic for health and fitness apps is frequently women, but the designs of many apps fall short. However, Sweat strikes the ideal balance between femininity and self-awareness. This app gets you moving right away with a selection of workouts that you can scroll through and select. The Sweat app is similar to carrying a personal trainer around in your pocket, as are many good training applications. However, the app stands out for its wide variety of trainers and training plans that are usually not available on other fitness apps.

In addition to training plans, there is a selection of recipes and healthy food ideas that you may arrange in your planner. The app allows you to filter recipes based on your dietary needs, offering vegetarian, lacto-vegetarian, ovo-vegetarian, and vegan options.

Users can view before-and-after photographs side by side to help them stay inspired as they track their weekly improvement. In addition, they can take part in challenges with their friends or the wider Sweat community. The app is cheery, upbeat, and approachable, which helps a lot to lessen some of the anxiety that can come with a new exercise routine, especially if you’re a beginner. 

  • Tone It Up

Once you download the app, you will immediately notice the emphasis on forming healthy behaviors. They have posted a reminder to drink water in the “new updates” area! The customer is urged to drink water rather than being given information about bug patches or technological advancements! The software has a lovely user interface. The layout, typefaces, and colors all have calming effects on the eyes. It isn’t cluttered and doesn’t make the user confused.

 The program suggests workouts based on your browser behavior, and the trainers place a lot of emphasis on exercising with proper form. The app also features a post-natal plan that guides new moms through a series of gentle exercises and meditations. The workouts range in length, but most are under 40 minutes, and there are lots of options for people without equipment. The Lifestyle area includes a plethora of educational articles presented as blogs and FAQs that cover a variety of topics to complement the workouts, including journaling, mentality, meditation, and body positive cultivation. 

  • Baby2Body

There are numerous prenatal mother care mobile apps available on the market today, but Baby2Body effortlessly stands out from the crowd because it incorporates several facets of health and fitness, such as meal plans, workouts, wellness coaching, breathing exercises, yoga, dance, and health suggestions. You can select your degree of fitness on Baby2Body, and the site will adjust its routines accordingly. The program asks you certain fundamental questions when you first use it, like the due dates, trimester stages, and workout preferences, customizing the experience accordingly. Baby2Body focuses on the overall health and well-being of women. Because of this, it encompasses not only physical fitness but also mental wellness through various guides. 

The app has an incredibly flexible layout. The exercises in your plan are neither easy nor difficult because you get to choose your fitness level. Additionally, you can adjust your strategy if you feel like doing less or more. Another quirky feature that Baby2Body offers is the option for workout reminders which helps to keep track if you plan your workouts from time to time. You don’t need a lot of different equipment to work out utilizing the Baby2Body app. If any workout requires specific fitness equipment, then the app also provides substitutes that are easily accessible at home.

Top 7 Pregnancy Workout Apps

Pregnancy can be an exciting time, but it’s not one that most women are looking to spend cooped up in the house. Getting fit and healthy during pregnancy is a great way to prepare yourself for the day your baby arrives; plus it is good preparation for breastfeeding, labor, and delivery, as well as helps you keep your energy levels up. There are so many prenatal exercise apps available that are focused on this exact goal that it might be hard to know where to start—and which ones will work best for you. Here’s a quick overview of the seven best pregnancy workout apps on the market today!



Sweat is a personal training app and is one of the largest fitness communities for women. Sweat provides a wide variety of fitness-building programs that are tough yet attainable, with portable exercises that can be done whenever and wherever you like. The latest software offers more opportunities to challenge yourself and progress toward your objectives.

With Sweat, you can take part in community challenges online and connect with strong, encouraging women all across the world. These programs feature low-intensity workouts that are adapted for each trimester to keep you feeling strong and healthy while also fostering self-assurance in your physical abilities. The app features incredible options like video demonstrations, trainer audio cues, daily meal plans prepared specifically for your dietary needs, and so much more!

Tone It Up

tone it up workouts

Tone It Up is an immersive daily fitness and community for women that specializes in prenatal workout programs. The app features over 500+ workouts ranging from beginner to advanced levels, so you can easily choose the right for you!

To guarantee that you get the most out of every workout, Tone It Up provides full-length videos with expert instructors who demonstrate each move, explain any necessary modifications, and keep you motivated. As soon as you sign up, the application places you into the week 1 category of the program and tracks workout completion and weekly progress accordingly. Read on to find out more about this incredible application for prenatal moms!


Baby2Body zen den

With over 2 million women users worldwide, Baby2Body has now become one of the most popular pregnancy workout apps. Baby2Body is your go-to resource for health and fitness before, during, and after pregnancy. Here you can check out useful tips, exercises, recipes, and mindfulness practices that are adapted to your specific trimester of pregnancy, your goals, and your unique preferences.

With the help of prenatal and postnatal fitness experts, Baby2Body makes it simple for mothers to maintain an active and healthy lifestyle throughout pregnancy and beyond. Experts in women’s health exclusively design all of the exercises, diets, meditations, and other lifestyle changes they offer to pregnant and breastfeeding women to make sure they are safe and effective. Find out more about Baby2Body and start your prenatal fitness plan today! 

Prenatal Yoga

Prenatal Yoga review workout

Prenatal yoga, like other forms of childbirth education, is a holistic practice that emphasizes relaxation, concentration, and deep breathing in preparation for childbirth. As the name implies, prenatal yoga is tailored to the unique needs of the pregnant body. If you’re more into prenatal yoga rather than heavy workout sessions, then this pregnancy workout app id for you!

With Prenatal Yoga, you won’t have to do the same yoga sequence over and over again as you would with pre-recorded videos; this means you can incorporate yoga into your daily wellness regimen without becoming bored. From trimester-targeted workouts to pregnancy boosts and simple exercises that alleviate lower back pain, Prenatal Yoga modifies each aspect of the workout to fit your needs!


fiton fitness app

FitOn is a renowned fitness platform that has now garnered a community of over 10 million members. There’s a wide variety of workouts available in the FitOn Workouts app, from cardio and HIIT to yoga and Pilates, and you can even customize your fitness plan based on your final objective, whether it’s weight loss or muscle gain. The workout plans are challenging but not impossible, which helps new moms-to-be to keep track and stay active.

With FitOn, you can get the opportunity to do workout sessions with popular celebrities and world-class trainers like Cassey Ho, Jonathan Van Ness, and Julianne Hough. If you’re interested, find out more, get the app and start a group workout session with friends now!


aaptiv reviews

The Aaptiv app offers a customized approach to fitness, whether your objective is to lose weight, run further or faster, or simply maintain your current level of fitness. The software adapts to your current fitness level and creates a workout schedule based on your fitness targets, preferred workout styles, and available exercise equipment. The app provides you with the exercises and guidance you need from trainers who have experienced the same physical changes you are, thanks to their audio expertise and highly regarded pregnancy fitness software.

The app offers preset musical inspiration along with audio-based training instructions from licensed personal trainers. Here you can explore more than 2,500 workouts in different categories, such as running, elliptical, race preparation, weight training, stretching, yoga, and more.

Kegel Trainer

kegel workout

A Kegel exercise app is incredibly helpful if you’re expecting, have just given birth, or are just searching for ways to maintain motivation while firming up your pelvic floor. Kegel Trainer is a handy app that makes it easier to keep track of all your Kegel exercises and set daily reminders. They offer short and easy sessions that are manageable for all moms-to-be who are looking for an effective way to strengthen their pelvic floor.

Using Kegel Trainer, you can choose between on-screen prompts, auditory cues, or vibration cues to work out with ease!

Healthy Mama, Healthy Baby!

Pregnancy is one of the most overwhelming life changes that a woman goes through. With every aspect of the body undergoing changes you’ve never seen before, it can be intriguing but scary at the same time. But nowadays, times are different, and there has been a surge in pregnancy-related products and services, whether it’s fashionable maternity clothing or pregnancy fitness apps. While pregnancy and childbirth can divert all the attention to the baby, it’s important to keep the mother healthy and fit, and the best way to do that is by following prenatal fitness applications that are specifically designed to cater to women, so their pregnancy journey is as comfortable as possible!