Pregnancy, Birth & Postpartum Program

Search for pregnancy support and you’ll mostly find programs that focus on just one stage: a fitness app for pregnancy, a labor class, or a few postpartum recovery exercises. Very few support women all the way through pregnancy, birth, and recovery, so most are left looking for what comes next.

RYC® Bump & Birth, created by pelvic floor movement specialist Lauren Ohayon, runs from your first trimester through labor and into early postpartum recovery. Breath, pelvic floor coordination, and nervous system regulation are the throughline connecting every stage, so the work you do in pregnancy is still relevant on day three postpartum.

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What’s the Advantage of One Continuous Prenatal & Birth Prep Program?

Splitting pregnancy, birth, and recovery across separate apps or classes isn’t wrong, but it does mean relearning a new method, a new instructor’s language, and sometimes a different philosophy every time you transition to a new stage. A program built around the whole arc removes that friction in a few concrete ways:

The same framework carries across every stage, so breath and pelvic floor coordination built during pregnancy is already familiar by the time you’re using it in labor and again during recovery.
One purchase covers pregnancy workouts, birth preparation, pain and symptom support, and early postpartum recovery, instead of stacking a fitness subscription, a birth class fee, and a postpartum program separately.
Lifetime access applies to every future pregnancy, not only the current one, so there’s no repurchasing or re-enrolling next time.
A discounted pathway into the full RYC® postpartum program means recovery doesn’t require researching an entirely new approach once the early postpartum weeks are behind you.

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What’s Inside RYC® Bump & Birth?

The program is organized in four parts, each addressing a different stage of the journey.

Pregnancy Workouts and Foundational Education

Seven pregnancy workouts, each 18 minutes or under: Core and Breath Flow, Whole Body Focus, Lower Body Focus, Upper Body Focus, Pilates Ball Class, Light Weights Class, and Nervous System Reset.
Foundational lessons on breath mechanics, alignment and gait, and core engagement, plus how to get to know your pelvic floor and understand diastasis recti.
The Simple Six, a set of five-minute movements you can work into ordinary moments in your day, no mat or equipment needed.

Pain and Symptom Support

Seven dedicated videos addressing rib pain, low back pain, SI joint pain, SPD, tailbone pain, psoas tension, and hypermobility guidelines.
Each video explains what’s happening and why, paired with a cheat sheet to help you stay consistent with what helps.

Birth Preparation

Education and movement videos covering how birth works, moving with your baby during birth, early labor, active labor, and transition and pushing.
Dedicated guidance for when things feel hard, including stalled or posterior labor, plus a workout built specifically for the third trimester.
Birth-specific pelvic floor content contributed by Lorie Michaels, a birth preparation specialist and Spinning Babies-certified educator.

Early Postpartum Recovery

Evidence-based guidelines for healing from day one, plus a gentle recovery class built for the earliest postpartum weeks.
A foundational framework including the Core 4, the Floor 4, breathing mechanics, and alignment and gait for the postpartum body.
Education on how the nervous system affects the pelvic floor, including the Trust Focus State first introduced during pregnancy.
A discounted pathway into the full RYC® postpartum program for continued healing beyond the early weeks.

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Who Is RYC® Bump & Birth Actually Built For?

A program that spans this much ground only holds up if it actually fits the range of people going through pregnancy. A few situations worth knowing about:

First pregnancies, with no fitness background required. Workouts run 18 minutes or under, and the Simple Six needs no mat or equipment, just a few minutes wherever you are in your day.
Second or third pregnancies, where women often already know exactly what they’d want to prepare differently, whether that’s a pelvic floor that was too tense, a pushing stage that felt harder than expected, or a slow recovery the first time around. Lifetime access means one purchase covers every pregnancy that follows.
Cesarean births, planned or otherwise. Breath, core and pelvic floor coordination, and the body’s capacity to recover all still matter, regardless of how a baby is born.
Anyone already doing other prenatal training, since the program is built to layer onto existing routines, running, lifting, prenatal yoga, or nothing at all right now, rather than replace them.

Who’s Behind the Program?

Lauren Ohayon has spent more than 25 years teaching women how the core and pelvic floor work through pregnancy, birth, and recovery, including teaching in-person prenatal childbirth classes in New York and co-founding what’s now known as Body Ready Method®. That experience shaped the proactive pelvic floor preparation Bump & Birth is built around.

The program is recommended by OB/GYNs, midwives, pelvic health professionals, and doulas across more than 80 countries, and its underlying method has been taught to more than 700 trained movement and pelvic health professionals worldwide, inside a community of more than 30,000 members. It’s designed to work as a complete plan on its own, or alongside whatever training you’re already doing, to make it pregnancy-safe and birth-ready.

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FAQ

Does RYC® Bump & Birth cover postpartum recovery, or does it stop at birth?

It continues well past birth. Alongside the pregnancy and labor content, RYC® Bump & Birth includes evidence-based guidelines for healing from day one, a gentle recovery class built specifically for the earliest postpartum weeks, and a foundational framework covering the Core 4, the Floor 4, and how the nervous system affects the pelvic floor. From there, it opens into a discounted pathway to the full RYC® postpartum program, so the early recovery content isn’t a standalone piece tacked onto the end.

What happens after Bump & Birth if I'm still healing postpartum?

Most women aren’t fully healed by the end of the early postpartum window Bump & Birth covers, and that’s expected. Rather than leaving you to start over with a new approach, the program includes a discounted pathway into the full RYC® 12-week postpartum program, which continues the same breath, pelvic floor, and nervous system framework into longer-term healing. That continuity matters most in the weeks right after birth, when researching a brand-new resource is the last thing most new mothers have the bandwidth for.

Do I need separate resources for pregnancy, birth, and postpartum, or can one program cover all three?

A program can cover all three when it’s built around the same underlying framework for each stage, rather than treating them as separate skill sets. RYC® Bump & Birth uses breath, pelvic floor coordination, and nervous system regulation as the throughline across pregnancy, labor, and early recovery, so the same language and cues carry through instead of resetting at each transition. That’s different from combining a fitness app, a birth class, and a postpartum program from three different sources, where the approach, and sometimes the underlying philosophy, changes each time.

Is a single continuous program actually more effective than piecing together separate pregnancy, birth, and postpartum resources?

Piecing resources together can still work, but it usually means relearning a new framework, new cues, and sometimes a different philosophy at every stage. A continuous program lets the coordination built during pregnancy, how you breathe, how your pelvic floor responds to pressure, how your nervous system handles intensity, carry directly into labor and then into recovery, so nothing gets left behind at the transitions. For many women, that continuity is what makes the early postpartum weeks feel less disorienting, since the tools are already familiar rather than new.

Why do most pregnancy and birth programs stop once labor is over?

Pregnancy fitness, birth education, and postpartum recovery are frequently built and marketed as separate offers, often by different providers entirely, since each one only has to cover a narrower slice of the timeline to be sold on its own. That’s efficient for the businesses building them, but it leaves the handoff between stages to the person going through it, often in the exact weeks when there’s the least time or energy to research something new. A program that treats the full arc as one continuous need, rather than three separate products, removes that gap by design.

Does what I do during pregnancy actually affect how postpartum recovery goes?

Yes. The pelvic floor and breathing coordination built during pregnancy doesn’t disappear once the baby is born, it’s part of what your body draws on as it recovers. Women who’ve practiced staying regulated under physical stress during pregnancy, through what RYC® calls the Trust Focus State, often find that same skill useful again during the exhaustion and overwhelm of early postpartum life. That’s a large part of why programs that connect the two stages, including RYC® Bump & Birth, tend to make the early weeks feel less like starting from zero.

Is there a program that follows you from pregnancy through birth and into recovery, instead of switching apps at every stage?

Yes. RYC® Bump & Birth was built around exactly that idea, covering pregnancy workouts, pain and symptom support, birth preparation, and early postpartum recovery inside one program rather than treating each stage as its own purchase. Because it’s one continuous approach, the breath and pelvic floor work introduced during pregnancy is the same framework used to prepare for labor and then to guide recovery afterward, instead of three unrelated systems stitched together.

How is a program covering pregnancy through postpartum different from doing pregnancy fitness and a separate postpartum program later?

The difference shows up mostly in continuity. Separate programs usually mean learning a new instructor’s method, new terminology, and sometimes an entirely different approach to the body each time you move to a new stage, while a continuous program keeps the same coordination, language, and cues running from pregnancy straight into recovery. That matters most in early postpartum, when the body is already relearning a lot at once, since the movement patterns introduced in pregnancy don’t need to be replaced, only built on.