Physio Approved Pregnancy Workouts
Growing and birthing a baby can be both beautiful and overwhelming. Your body is changing, new aches and pains can appear, and it’s completely normal to have questions about how to move safely and prepare for birth.
Our physio-designed pregnancy workout app combines evidence-based pregnancy workouts with expert education to guide you through common pregnancy concerns – from pelvic pain and core changes to confidence with exercise as your body changes.
FitNest Mama is more than just staying fit during pregnancy. You’ll be supported with safe, progressive workouts and practical resources designed to help you feel strong, informed, and prepared for pregnancy, birth, and postnatal recovery.
Join our online pregnancy workouts and pilates classes from the comfort of home, explore trusted physio-led resources, and feel supported inside a like-minded community of mums-to-be.
Is This the Best Pregnancy Workout App for You?
WHO IS THIS APP FOR?
Women who are pregnant
- Stay strong during pregnancy
- Feel fabulous with quality pregnancy fitness workouts
- Sore mums who are finding it difficult to do their traditional exercise due to pelvic girdle pain or body aches/pains, and need modified pregnancy physio workouts they can trust.
- Busy or tired mums who find it difficult to access in-person gyms or pilates, and need a convenient home-based option to help them feel strong during pregnancy.
Women who are preparing their bodies for birth
- Pregnant mums who are keen to prepare their pelvic floor and body for birth, reduce their risk of pelvic floor trauma and boost post birth recovery.
- Women who are keen to understand how they can best support their bodies in the lead up to, and after birth (both vaginal and caesarean births).
Mums with new babies
Women who have given birth
- Boost recovery after birth
- Feel strong postpartum
- Postnatal rehab
- Pelvic floor and core restore
Mums who want to return to running
- Return to high impact exercise safely
- Get the foundations, pelvic floor and core sorted before returning to sports
- 12 week guided Return to Running program included inside the app
What You’ll Get Inside Our Pregnancy Workout App
What's included in the App?
24/7 Pregnancy workouts on-demand
Our pregnancy workout app offers 24/7 on-demand pilates sessions, pelvic floor rehab, and safe exercises tailored for each trimester. Access a range of workouts to suit your needs.
Strength, cardio, express, pilates, yoga, HIIT, preparing for birth, pelvic girdle pain friendly, pelvic floor and core.
Stay strong for pregnancy, get fit for birth, and boost post birth recovery.
Easily save your favourite videos.
Download videos and audio files for watch and listen to while offline.
Easily cast videos from your phone to your Chromecast or AirPlay-enabled devices.
Motivation, accountability and support
Gain support from other mums living the same experience.
Achieve your goals with motivation and accountability provided by the app, Physio Kath and the other mums inside the community.
Pelvic floor and core restore exercises
Restore your pelvic floor and core with confidence with FitNest Mama online physio workouts and resources.
Includes diastasis rectus abdominis muscle (DRAM) /abdominal muscle separation friendly workouts.
Includes a 30 day pelvic floor challenge and pelvic floor workouts.
Physio support
This isn’t just another pregnancy workout app — it’s your physio-approved path to strength, support, and smarter recovery.
Niggles? Aches and pains? Concerned about your pelvic floor recovery?
Get all your questions answered with weekly Q&As with Physio Kath, plus the library of resources available inside the app.
How FitNest Mama Compares to Other Pregnancy Workout Apps
Sign UpHow much does it cost?
Join FitNest Mama
Payment options unlock full access to both prenatal AND postnatal workout programs.
- A convenient app with tailored workouts for each stage of pregnancy and postpartum.
- Modifications provided perfect for pregnancy and postpartum.
- Pelvic floor and core restore.
- Support from Physio Kath
- Live Q&As
- Facebook community
- BONUS: Baby Sleep and Breastfeeding Support (valued at $297)
- BONUS: Birth Strong Workshop to reduce your risk of perineal tears, episiotomy and pelvic floor trauma (valued at $197).
- BONUS: 30 Day Pelvic Floor Booster (valued at $97)
- BONUS: 12 Week Return to Running Program (valued $197)
Pay 6 Monthly
$147 /6 mths
($24.50/mth)
Trial FREE for 7 days
Pay Monthly
$47 /month
Trial FREE for 7 days
FAQs
Frequently Asked Questions
What type of results can I expect?
You’ll feel stronger during pregnancy, more prepared for birth, and better supported in your recovery — all with the guidance of our physio-led pregnancy workout app.
Are all the exercises safe for pregnant women?
Yes! These exercises have been created for pregnant women in mind, by a physiotherapist who specialises in pregnancy.
This app will take you through pregnancy workouts including strength, cardio, core, pilates, yoga, pelvic girdle pain friendly and diastasis friendly classes.
Please note - It is always recommended to have the medical tick of approval from your doctor prior to commencing exercise during pregnancy.
Is this app safe for all stages of pregnancy?
Yes! The FitNest Mama pregnancy workout app includes trimester-specific workouts that are safe, supportive, and physio-approved.
Does this app only include workouts and fitness?
This app has everything you need to care for your body during and after pregnancy, and is a lot more than just workouts.
Alongside a huge range of 24/7 pre+postnatal workouts, this app also includes holistic support including childbirth preparation information, recovery resources, Q&As with baby sleep consultants, lactation consultants and dietitians.
And in addition, you've got weekly support available with Physio Kath, a pregnancy physio, pilates instructor and mum of 3. Think of the app like a physio in your pocket!
I want to get back into running after birth, can this app help me?
Absolutely!
This app is perfect if you're pregnant, newly postpartum, or years down the track.
It has everything you need to safely recover post birth, and return to high impact exercise.
This app includes a 12 week return to running program, which includes 2 x weekly physio workouts plus a weekly running plan, all designed to help you safely and successfully return to running postpartum.
I'm busy! Will I still get value out of this app?
We know how busy life is, especially once you're pregnant and have a bubs.
This app has short workouts just 10 minutes long that you can squeeze in at the end of a long day, or with your bubs lying next to you.
No more driving to/from gyms and spending $$ on pilates clinics you can't find the time to attend.
Even completing two short 10 minute workouts each week will help you feel SO much stronger and energised in your body.
How can I access the app?
Once you sign up, you will immediately get details for how to simply download the app.
If you have any questions along the way, our friendly customer service team are here to support you every step of the way.
What happens if I don't want to continue past the 7 day free trial?
You have 7 days to check out the app for free. If you would like to cancel, simply do so via the member hub on your desktop prior to the trial ending.
Can I also access postnatal workouts via the app?
Yes, your membership includes full access to both pregnancy and postnatal workout programs — including pelvic floor rehab and return to running.
Trusted by Hundreds of Women Using Our Pregnancy Workout App
Hear What Our Mums Are Saying
Emily | Pregnant, first baby
I just wanted to thank you so much for your wonderful online live sessions, I’ve been searching for the right kind of info sessions and yours are the most helpful.
Lisa | New Mum
We had such an amazing birth experience… I also used the positions you taught in the preparing for birth workshop. Thanks so much for all your guidance and support Kath. I’m looking forward to getting stuck in to the postpartum workouts soon.
Kaleigh | First time mum
Such a supportive community. A great source of information and a safe space to ask even the silly questions. Thank you!
Jessica | 2 Months Postnatal, 2nd Bubba
Such an amazing resource you have created. I went into third trimester, labour and fourth trimester with way more feelings of control and confidence than I had last time
Jodie | 6 Months Postnatal, First Bubba
Thanks so much Kath & FitNest, you’ve honestly helped me feel so much more prepared and confident about my first pregnancy and birth! xx
JOIN FREE TRIAL
SIGN UP TODAY!
Stay strong during pregnancy
Get fit for birth
Feel better, sooner after birth