Staying active during pregnancy and postpartum can be incredibly supportive — for your body, your recovery, and your overall well-being. At Moves, we’ve designed specific programs to meet you exactly where you are in each stage.
Exercising During Pregnancy
Always start with your provider:
Before beginning or continuing any workout routine, we recommend getting clearance from your healthcare provider so you feel confident moving forward safely.
The good news:
With approval, exercise during pregnancy can help support:
Energy levels and mood
Sleep quality
Strength and mobility
A smoother postpartum recovery
Mom Moves (Prenatal Program)
Included with your Moves subscription, Mom Moves is our pregnancy-specific program designed to support your body through every trimester.
Developed with a Doctor of Physical Therapy specializing in Pelvic Floor and Women’s Health, this program is built to safely support the physiological changes of pregnancy.
What makes it different:
Trimester-based programming that adapts as your body changes
Pelvic floor–informed approach to support core and stability
Strength + mobility focus to help you feel strong and capable throughout pregnancy
You can also layer in additional movement (like walking or running) if it feels good for your body — always using how you feel as your guide.
Postpartum Moves
Postpartum Moves is a step-by-step program to safely rebuild your core and strength after birth — starting as early as 2–3 weeks postpartum and progressing with you every step of the way.
Developed with a Doctor of Physical Therapy specializing in Pelvic Floor and Women’s Health, this program follows best practices for postpartum recovery and long-term strength building.
When can I start?
You can begin as early as 2–3 weeks after delivery (with your provider’s approval), starting with gentle breath-work, core connection, and mobility.
Program Structure
*Note: “Weeks” in the section below refers to weeks of the program, not how many weeks postpartum you are.
Postpartum Moves is designed to meet you where you are and progress with you over time:
Phase 1 (Weeks 1–4)
Gentle enough for the early postpartum period (before your 6-week appointment)
Focus on breath-work, pelvic floor connection, mobility, and light movement
Designed to support healing and reconnection
Phase 2 (Weeks 5–7)
Begins after your 6-week clearance (or when you feel ready)
Introduces weights, unilateral work, balance, and compound movements
Continues core and pelvic floor integration
Phase 3 (Weeks 8–10)
Builds toward more challenging and dynamic programming
Includes optional higher intensity and impact
Focuses on helping you feel strong, confident, and capable moving forward
What to Expect
You’ll start with gentle core reconnection, breath-work, and mobility
Progress into strength training with weights and more dynamic movement
Build toward feeling strong, confident, and ready for more advanced programming
Every phase is designed to help you move forward safely — without rushing the process. Continued focus on form, core engagement, and pelvic floor function
Who Is This For?
This program is designed for the early postpartum phase (generally within the first 6 months), with the first 4 weeks gentle enough for those just 2–3 weeks postpartum.
That said, every recovery is different — and time alone isn’t the best indicator of readiness.
If you’re new to rebuilding strength postpartum, start at Week 1
If that feels too gentle and you’ve been cleared at your 6-week appointment, you can start around Week 4
Week 5 marks the beginning of more traditional strength training
Can I Skip Ahead in Postpartum Moves?
Yes — this program is designed to be flexible.
If you feel like the early weeks are too gentle and you’ve already been cleared by your provider, you can move ahead based on your comfort level:
Start at Week 1 → if you’re early postpartum or unsure where to begin
Start at Week 4 → if you’re ready for light bodyweight movement
Start at Week 5 → if you’ve been cleared and feel ready to begin strength training
The most important thing is that you feel connected, confident, and in control of your core and movement as you progress 💙
C-Section Scar Recovery
If you’ve had a C-section, our C-Section Scar Recovery Program is designed to support healing alongside Postpartum Moves.
What to expect:
Gentle techniques to improve scar mobility and sensitivity
A layered approach that supports your core and surrounding muscles
Safe, gradual progressions focused on restoring comfort and function
Had a C-section years ago?
It’s not too late. Scar work can still be incredibly beneficial — even long after surgery. If you’re several years postpartum, you can start directly in Week 7 of the program.
Not Sure Where to Start?
Pregnant? → Start with Mom Moves
Postpartum? → Move into Postpartum Moves when you’re ready
Had a C-section? → Layer in C-Section Scar Recovery alongside your postpartum program (or start there if you’re further along)
Ready for more? → Progress into Weekly Moves — or Foundation Moves if you want more time building your base. Learn more here.
As always, listen to your body and move at a pace that feels right for you 💙
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com—we’re dedicated to making sure you have the best experience possible!