Best Online Pregnancy Workout Program

Most online pregnancy workout programs pick one piece of the puzzle and stay there – strength on one app, stretching on another, breathing taught as its own separate skill somewhere else entirely. Labor asks your pelvic floor, your breath, and your nervous system to coordinate together, under real pressure, in real time, and a program that only trains one of those pieces rarely holds up once things get intense.

Lauren Ohayon, founder of Restore Your Core®, has spent more than 25 years helping women understand how the pelvic floor, breath, core, and nervous system work together through pregnancy, birth, and postpartum. That integrated approach is the foundation of RYC® Bump & Birth, an online program that supports you from conception through the first eight weeks after birth with intelligent movement, birth preparation, pelvic floor education, and early postpartum recovery.

Join the RYC® Bump & Birth waitlist

Start your healing today with this free workout

Table of Contents

How does a pregnancy workout program prepare you for labor and recovery?

Most pregnancy workout programs are built around fitness: keeping you strong and mobile as your body changes. That matters, but labor asks for something more specific. During labor your body needs three systems working together at the same time – your pelvic floor, your breath, and your nervous system – and most programs only train one of the three.

Your pelvic floor has two very different jobs to do. Through pregnancy, it needs to engage enough to support your growing baby. During labor, especially at the pushing stage, it needs to do almost the opposite: release and lengthen as your baby moves down and through the birth canal. A pelvic floor that has only practiced gripping can have a harder time accessing that release when it counts.

Your breath is what makes that release possible. Breath that stays high and shallow, or breath that’s held during effort, keeps pressure moving in a direction that works against your pelvic floor rather than with it. Learning to breathe in a way that drives pressure downward and outward, is a skill that can be practiced well before labor begins.

Your nervous system decides, moment to moment, whether it’s safe to soften or safe to brace. Under stress, most people default to bracing. Birth is intense by nature, so practicing the ability to stay regulated through that intensity – what RYC® calls the Trust Focus State – gives your body a way to respond to labor instead of fighting against it.

Try 18 minutes of healing, nourishing movement – the RYC® way

A few things worth trying when preparing for birth

Pay attention to how you’re using your glutes when you walk – it’s one of the alignment cues taught inside Bump & Birth, and it changes how weight moves through your low back and pelvic floor.
Work six simple movements from Bump & Birth, into ordinary moments in your day – after sitting, before standing, between tasks – each one takes about five minutes with no mat or equipment.
Pay attention to your posture and alignment as your body changes, since how you’re carrying your growing weight affects how well your pelvic floor is supported.

What does your pelvic floor need to do during labor?

A lot of pregnancy advice treats pelvic floor prep as a matter of squeezing more often. Doing just kegels train contraction, which is only half of what labor requires. The pushing stage of birth needs your pelvic floor to lengthen while staying responsive, coordinating with your breath and your baby’s movement.

This is the gap that proactive pelvic floor prep is built to close. The pelvic floor training inside RYC® Bump & Birth also trains the release side of that coordination through breath and whole-body movement, so the muscles learn to switch between contracting and yielding well before labor asks them to.

Enjoy a free, pelvic-floor & core healing whole-body workout today

What’s inside RYC® Bump & Birth

Bump & Birth brings pregnancy fitness, birth preparation, pain support, nervous system support, and early postpartum recovery into one toolkit, with sessions of twenty minutes or less that help your body prepare as an integrated system.

Seven pregnancy workouts, each eighteen minutes or under, with breath and nervous system coordination woven through every one
Birth preparation videos covering early labor, active labor, transition and pushing, and what to do when labor stalls or turns posterior
Dedicated videos for seven of the most common pregnancy pains, including SI joint pain, SPD, rib pain, and tailbone discomfort, each with a cheat sheet for consistency
The Simple Six, a set of movements that take five minutes and need no mat or equipment
Early postpartum guidelines and a gentle recovery class for the first weeks after birth

Pregnancy fitness, birth classes, pelvic floor education, and early postpartum guidance are often offered as separate purchases. Bump & Birth brings them together in one program for a single payment of $97, with installment plans available and lifetime access for every pregnancy. It’s recommended by OB/GYNs, midwives, pelvic health professionals, and doulas in more than 80 countries, and the method is taught to more than 700 trained movement and pelvic health professionals worldwide.

How is Bump & Birth different from a typical prenatal fitness program or birth class?

Most prenatal fitness programs keep you moving safely through pregnancy without addressing birth itself. Most birth classes teach you what to expect during labor without training your body to carry any of it out. Bump & Birth was built to close that gap, combining pregnancy-safe workouts for every trimester, targeted support for common pregnancy pain, nervous system training woven throughout every session, movement-based birth preparation for the final weeks and the pushing stage, and early postpartum recovery in one place.

Join the RYC® Bump & Birth waitlist

Access your free workout and start healing your core and pelvic floor today

FAQ

What is RYC® Bump & Birth?

RYC® Bump & Birth is an online pregnancy and birth preparation program created by Lauren Ohayon, founder of Restore Your Core®. It supports you from conception through the first eight weeks postpartum, bringing together pregnancy movement, birth preparation, pain and symptom support, nervous system training, and early postpartum recovery in one program with lifetime access. Built on more than 25 years of teaching, the program prepares the pelvic floor, breath, core, and nervous system as one connected system throughout pregnancy, birth, and recovery.

What's included in the program?

RYC® Bump & Birth includes seven pregnancy workouts, each under twenty minutes, along with birth preparation videos that guide you through every stage of labor, from early labor to pushing. You’ll also find dedicated education and movement sessions for common pregnancy concerns, including SPD, SI joint pain, rib pain, tailbone pain, low back pain, psoas tension, and hypermobility, plus The Simple Six, a daily movement practice you can fit into everyday life. Foundational lessons help you understand your core, pelvic floor, breath, alignment, gait, and nervous system, while nervous system training is woven throughout every workout. The program also includes evidence-based guidance for the early weeks after birth, with an early postpartum recovery class and practical recommendations to support your recovery from day one.

When during pregnancy should I start?

You can begin at any stage of pregnancy, from your first trimester through around week thirty-eight. The workouts, education, and birth preparation are designed to support your changing body throughout pregnancy, so you can begin wherever you are and move through the program at your own pace.

I'm planning a cesarean birth. Is this program still relevant for me?

Yes. Your breath, your core and pelvic floor coordination, and your body’s capacity to recover matter regardless of how your baby is born. Birth is a significant physical event either way, and preparing your body to manage pressure, move well, and recover afterward supports both vaginal and cesarean birth.

Do I get lifetime access, and does it cover more than one pregnancy?

Yes. A one-time payment of $97, with installment plans available, covers lifetime access across every pregnancy, with no renewal fees or repeat purchases. If you’ve given birth before, the program’s guidance still applies, since many women find they know exactly what they’d want to prepare differently the second or third time around.

What is the best online pregnancy workout program for preparing for birth?

The most useful pregnancy workout programs train more than muscle strength. Birth asks your pelvic floor to both engage and release, your breath to work with the intensity of contractions, and your nervous system to stay steady under stress, so a program built only around stretching or toning leaves out most of what labor actually requires. RYC® Bump & Birth was built around that fuller picture, training the pelvic floor, breath, and nervous system together across pregnancy, birth, and the early weeks after.

How do I prepare my pelvic floor for labor without just doing kegels?

Your pelvic floor needs to both contract and yield during birth, and move between the two as your baby descends. Preparing for labor means developing that adaptability through the way your pelvic floor, breath, core, and nervous system work together. RYC® Bump & Birth builds that coordination throughout pregnancy, helping your body prepare for birth as one connected system.

What should I look for in an online prenatal exercise program?

A well-rounded prenatal program covers pregnancy-safe movement for every trimester, gives dedicated support for common pregnancy pain like SI joint or rib discomfort, and prepares your body for labor itself, as much as for the months leading up to it. Whole-body coordination between breath, alignment, and the pelvic floor tends to matter more than the sheer number of exercises included. RYC® Bump & Birth was designed around this fuller set of criteria, combining pregnancy fitness, pain support, birth preparation, and early postpartum recovery into a single toolkit.

Can preparing during pregnancy actually make postpartum recovery easier?

The coordination between your pelvic floor, breath, and core that supports you during labor is largely the same coordination your body draws on during recovery. Building that pattern throughout pregnancy gives your body something familiar to return to in the early postpartum weeks. RYC® Bump & Birth includes an early postpartum recovery class alongside its pregnancy and birth preparation content, so the two stages stay connected instead of feeling like separate programs.

How is an online pregnancy workout program different from a birth class?

A birth class typically teaches you what to expect: the stages of labor, timing, and breathing techniques to use in the moment. A pregnancy workout program trains your body’s capacity to carry that knowledge out, building strength, breath control, and pelvic floor coordination ahead of time. RYC® Bump & Birth combines both functions, pairing birth education with pregnancy workouts, pain support, and early postpartum recovery so the knowledge and the physical preparation develop side by side.