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BumptUp Pregnancy Program

  1. Before You Begin

    3 lessons
    1. Welcome to the BumptUp Pregnancy Program
    2. How This Works
    3. Get Active for Pregnancy Questionnaire

  2. First Trimester

    39 lessons

    1. Week 4

      1. Workout 1
      2. Workout 2
      3. Workout 3
      4. Weekly Read | The Importance of Electrolytes During Pregnancy

    2. Week 5

      1. Workout 1 | Balance and Precision
      2. Workout 2 | Stability
      3. Workout 3 | Moving with Intent
      4. Weekly Read | Breast Health: The What, How, When, and Why of Breast Exams and Monitoring

    3. Week 6

      1. Workout 1 | Cardio Consistency
      2. Workout 2 | Consistency
      3. Workout 3 | Steady Stamina
      4. Weekly Read | What are Good Exercises for Me to do While Pregnant?
      5. Physical Activity Monthly Check In

    4. Week 7

      1. Workout 1 | Deep Core and Hip Stability
      2. Workout 2 | Posture and Alignment
      3. Workout 3 | Total Body Balance
      4. Weekly Read | Omega-3 Fatty Acids: A Baby’s Brain Essential Nutrient

    5. Week 8

      1. Workout 1 | Smooth, Controlled Movement
      2. Workout 2 | Steady Control
      3. Workout 3 | Fluid Coordination
      4. Weekly Read | How to Talk to Your Healthcare Provider about Exercise During Pregnancy

    6. Week 9

      1. Workout 1 | Boosting Your Energy
      2. Workout 2 | Energy and Flow
      3. Workout 3 | Steady Energy
      4. Weekly Read | Kegels During Pregnancy - What the Latest Research Says
      5. Physical Activity Monthly Check In

    7. Week 10

      1. Workout 1 | Finding Your Center
      2. Workout 2 | Finding Balance In Motion
      3. Workout 3 | Coordination
      4. Weekly Read | Working Out in the First Trimester

    8. Week 11

      1. Workout 1 | Upper + Lower Body
      2. Workout 2 | Upper body and Core Stability
      3. Workout 3 | The Flow Better Upper+ Lower Body
      4. Weekly Read | How Much Water Should I be Drinking During My Pregnancy?

    9. Week 12

      1. Workout 1 | Feeling Powerful
      2. Workout 2 | Finding Your Flow
      3. Workout 3 | Sustainable Reason
      4. Weekly Read | Weight Gain During Pregnancy
      5. Physical Activity Monthly Check In

  3. Second Trimester

    66 lessons

    1. Week 13

      1. Workout 1 | Power Of Your Legs
      2. Workout 2 | Stand Tall
      3. Workout 3 | Lateral Strength
      4. Weekly Article | How Much Weight Can I Safely Lift During Pregnancy (at Work, at the Gym, at Home)?

    2. Week 14

      1. Get Active for Pregnancy Questionnaire
      2. Workout 1 | Building a Supportive Midsection
      3. Workout 2 | Supporting Your Pelvis
      4. Workout 3 | Keeping Your Midsection
      5. Weekly Article | Combating Round Ligament Pain During Pregnancy

    3. Week 15

      1. Workout 1 | Cardiovascular Stamina
      2. Workout 2 | Sustainable Pace
      3. Workout 3 | Your Body As A Complete Unit
      4. Weekly Read | Warning Signs to STOP Exercising While Pregnant
      5. Physical Activity Monthly Check In

    4. Week 16

      1. Workout 1 | Stability
      2. Workout 2 | Staying Steady
      3. Workout 3 | Hip and Pelvic Stability
      4. Weekly Read | Important Nutrition Tips for Pregnancy

    5. Week 17

      1. Workout 1 | Upper-Body Power
      2. Workout 2 | Arm and Shoulder Strength
      3. Workout 3 | Back and Shoulder Power
      4. Weekly Read | Nutrition for 1st Trimester

    6. Week 18

      1. Workout 1 | Hip and Lower Back Mobility
      2. Workout 2 | Staying Loose
      3. Workout 3 | Openness and Mobility
      4. Weekly Read | How to Stay Active When Your Energy Level is Low
      5. Physical Activity Monthly Check In

    7. Week 19

      1. Workout 1 | Hip and Pelvic Mobility
      2. Workout 2 | Staying Steady
      3. Workout 3 | Lower Body Power
      4. Weekly Read | My Body is Doing Something It has Never Done Before. How do I Know What is Normal and What is Not?

    8. Week 20

      1. Workout 1 | Functional Power
      2. Workout 2 | Upper Body Strength
      3. Workout 3 | Functional Arm and Back Power
      4. Weekly Read | How Hard Can I Safely Workout During Pregnancy?

    9. Week 21

      1. Workout 1 | Standing Tall
      2. Workout 2 | Mobility and Relief
      3. Workout 3 | Mobility and Flow
      4. Weekly Read | Ways to Integrate More Physical Activity into Your Daily Life
      5. Physical Activity Monthly Check In

    10. Week 22

      1. Workout 1 | Creating Space and Release In Your Hips
      2. Workout 2 | Building Power From The Bottom Up
      3. Workout 3 | Power of Your Legs and Hips
      4. Weekly Read | Five Common Prenatal Exercise Misconceptions

    11. Week 23

      1. Workout 1 | Upper Body
      2. Workout 2 | Center of Gravity
      3. Workout 3 | Practical Strength
      4. Weekly Read | Smoking and Your Pregnancy

    12. Week 24

      1. Workout 1 | Extra Midsection Support
      2. Workout 2 | Functional Arm and Shoulder Strength
      3. Workout 3 | Feeling Loose & Mobile
      4. Weekly Read | How to Safely Maintain Core Strength During Pregnancy
      5. Physical Activity Monthly Check In

    13. Week 25

      1. Workout 1 | Breath And Balance
      2. Workout 2 | Practical Power
      3. Workout 3 | Upper Body and Shoulders
      4. Weekly Read | What’s The Deal With Pregnancy Constipation?

    14. Week 26

      1. Workout 1 | Shoulders and Biceps
      2. Workout 2 | Stable Center
      3. Workout 3 | Lower Body
      4. Weekly Article | Women's Health Physical Therapy for Pregnancy

    15. Week 27

      1. Workout 1 | Legs and Hips
      2. Workout 2 | Torso and Hips
      3. Workout 3 | Gentle Controlled Movements
      4. Weekly Read | What is your Pelvic Floor and Why does it Matter?
      5. Physical Activity Monthly Check In

  4. Third Trimester

    53 lessons

    1. Week 28

      1. Workout 1 | Mental and Physical Stamina
      2. Workout 2 | Keeping Your Cool
      3. Workout 3 | Mental and Physical Grit
      4. Weekly Read | Why PT for your Pelvic Floor?

    2. Week 29

      1. Workout 1 | Core and Pelvic Stability
      2. Workout 2 | Feeling Supported
      3. Workout 3 | Total Body Control
      4. Weekly Read | Coning During Pregnancy

    3. Week 30

      1. Workout 1 | Total Body Connection
      2. Workout 2 | Connecting With Your Baby
      3. Workout 3 | Connecting With Your Body
      4. Weekly Read| Belly Support Tools During Pregnancy
      5. Physical Activity Monthly Check In

    4. Week 31

      1. Workout 1 | Feeling Supported from the Ground Up
      2. Workout 2 | Staying Calm Under Pressure
      3. Workout 3 | Breath and Stamina
      4. Weekly Read | Diastasis During Pregnancy

    5. Week 32

      1. Workout 1 | Steady Endurance
      2. Workout 2 | Total Body Support
      3. Workout 3 | Feeling Solid
      4. Weekly Read | Lightning Crotch During Pregnancy

    6. Week 33

      1. Workout 1 | Tuning Into Your Body
      2. Workout 2 | Connecting with Your Body
      3. Workout 3 | Trusting Your Strength
      4. Weekly Read | Can I Continue or Start Strength Training During Pregnancy?
      5. Physical Activity Monthly Check In

    7. Week 34

      1. Workout 1 | Moving With Grace
      2. Workout 2 | Mental and Physical Stamina
      3. Workout 3| Finding The Rhythm
      4. Weekly Read | Proper Body Mechanics and Ergonomics

    8. Week 35

      1. Workout 1 | Strong and Steady From The Ground Up
      2. Workout 2 | Legs and Hips
      3. Workout 3 | Control Through Your Midsection and Hips
      4. Weekly Read | Constipation

    9. Week 36

      1. Workout 1 | Celebrating Your Body
      2. Workout 2 | Celebrating Your Strength and Moving
      3. Workout 3 | Celebrate Your Progress
      4. Weekly Read | The Pros and Cons of Cervical Checks
      5. Physical Activity Monthly Check In

    10. Week 37

      1. Workout 1 | Stay Present
      2. Workout 2 | A Calm and Steady Focus
      3. Workout 3 | Gentle Movements
      4. Weekly Read | Using a Birth Ball to Prepare for Labor

    11. Week 38

      1. Workout 1 | Stability and Engagement
      2. Workout 2 | Small and Deliberate Movements
      3. Workout 3 | Mental Focus
      4. Weekly Read | What to Expect During Each Stage of Labor

    12. Week 39

      1. Workout 1 | Staying Active In Your Final Days
      2. Workout 2 | Listen To Your Body
      3. Workout 3 | Move With Confidence
      4. Weekly Read | Useful Exercises Before and During Labor
      5. Physical Activity Monthly Check In

    13. Week 40

      1. Weekly Reading | The Fourth Trimester: Why Nutrition STILL Matters

  5. Postpartum

    17 lessons

    1. Week 1

      1. Helpful Reading | How Much Water Should I be Drinking During Postpartum?
      2. Helpful Reading | Postpartum Pain Management

    2. Week 2

      1. Helpful Reading | Postpartum Nutrition When Breastfeeding

    3. Week 3

      1. Helpful Reading | Prioritizing Recovery

    4. Week 4

      1. Helpful Reading | Mental Health During Postpartum

    5. Week 5

      1. Helpful Reading | Women's Health Physical Therapy for Postpartum

    6. Week 6

      1. Helpful Reading | Postpartum 101: Exercise Basics and Exercise While Breastfeeding

    7. Week 7

      1. Helpful Reading | Postpartum Meal Planning

    8. Week 8

      1. Helpful Reading | Nutrition for Postpartum Recovery

    9. Week 9

      1. Helpful Reading | Returning to Exercise After Delivery

    10. Week 10

      1. Helpful Reading | Vaccines for your Baby

    11. Week 11

      1. Helpful Reading | Planning Your Contraception After Birth

    12. Week 12

      1. Helpful Reading | Scar Mobilization Techniques

    13. Week 13

      1. Helpful Reading | Proper Body Mechanics & Ergonomics

    14. Week 14

      1. Helpful Reading | What is a Diastasis Recti (DRA)?

    15. Week 15

      1. Helpful Reading | Breast Engorgement

    16. Week 16

      1. Helpful Reading | Medications in the Postpartum Period

How it works

1. Create your account

Name and email below. No card, no cost to you. Your welcome email arrives in about a minute.

2. Take the 2-minute safety screen

A short questionnaire flags anything worth discussing with your provider first, so you can move with peace of mind.

3. Pick your week and start

Three 25-minute workouts and one short read each week, curated for your trimester or postpartum phase. Beginner and intermediate options on every move.

Here's what others are saying... 

Bailey, BumptUp member

"It gave me a platform where I could see and track what I was doing day to day. I could tell, I felt good after this workout, and keep going in that direction."

Kailee, BumptUp member

"The days I'm active, even just a nice walk, I feel infinitely better. BumptUp is a trusted resource. It's evidence-based, and it'll bring you a lot of peace of mind."

Dr. Rachel Tinius, BumptUp founder

"Pregnancy is a really exciting opportunity to invest in your health. Maybe we should clap for the pregnant woman who's exercising."