Postnatal Fitness App

POSTNATAL FITNESS APP TO GUIDE YOUR RECOVERY

We built our postnatal fitness app to guide you from those first gentle moves after birth through to feeling like yourself again, with safe, research backed workout plans that fit your life. Whether you are 6 weeks or many months pp, you deserve postpartum support that focuses on healing, confidence and long term health, not pressure to bounce back.

POSTNATAL FITNESS IS ABOUT HEALING, NOT A RACE

After pregnancy and birth, your body has gone through one of the most demanding events it will ever face, and your postpartum health deserves the same care you gave your bump. Large organisations such as ACOG show that regular physical activity during pregnancy and the postpartum period supports mental wellbeing, cardiovascular fitness and healthier weight regulation for new mothers.

We see postnatal fitness as a gradual, compassionate chapter of fitness after pregnancy, where the goal is to reconnect with your body, rebuild trust and lay foundations for health and fitness that support you through pregnancy and beyond, not just the first few post-pregnancy weeks. Whether you describe yourself as postnatal, postpartum or even search for “post partum” workout ideas, this season is not just about appearance, it is about healing tissues, restoring energy and feeling at home in your skin again.

Becoming a mother often means juggling sleepless nights, feeds and a brand new identity, so your postnatal recovery and postnatal exercise plan need to respect that life now looks very different from your pre-baby routine. Post-birth healing is not linear, and many new mothers notice that how they feel can change week by week across the first year. Thoughtful postpartum exercise is less about chasing a deadline and more about building strength and fitness step by step, at your own pace.

Our lens at WeGLOW is simple: we focus on your whole body and mind, not just your abs or clothes size, and we design every workout so it feels like a supportive tool rather than another item on your to do list.

WHY SAFE POSTPARTUM EXERCISE MATTERS FOR YOUR BODY AND MIND

Health services such as the NHS explain that, after an uncomplicated birth, you can start walking, gentle stretches and pelvic floor exercises as soon as you feel ready, while waiting until around your six week postnatal check before returning to higher impact activity such as running or aerobics. Research on postnatal women shows that well designed postpartum exercise plans can improve mood and reduce symptoms of depression and anxiety, which is one reason we treat your training as part of whole person health and exercise, not just a way to change your body shape.

During birth the abdominal wall and pelvic floor muscles work incredibly hard, and many women experience diastasis recti, a separation of the abdominal muscles, along with changes in bladder control or pressure that can increase the risk of prolapse if exercise is pushed too quickly. Deep core training that targets the diaphragm, core muscles and pelvic floor together can improve core strength, support your spine and help ease lower back pain and other everyday aches and pains that come with carrying, feeding and soothing a baby.

Studies highlight that specific pelvic floor muscle training in the first year after birth can significantly reduce urinary incontinence and pelvic organ prolapse, which is why we programme gradual progressions rather than sudden jumps to high impact circuits or hiit sessions. We always encourage you to speak with your midwife, GP or a women’s health physiotherapist if you have concerns about pelvic girdle pain, heavy dragging sensations or abdominal doming, and many users choose to pair their plan with exercises prescribed by a physio for extra reassurance.

Targeted breathing, alignment and deep abdominal work help restore your core gradually, rather than forcing crunches that can make back pain worse. Every recommendation we build into our programmes is evidence-based, and we constantly review emerging research on perinatal training so you do not have to trawl through journals late at night.

HOW A PREGNANCY WORKOUTS APP CAN HELP YOU FEEL SUPPORTED

A pregnancy workouts app is not about replacing real world support, it is about giving you structure, reassurance and flexibility when leaving the house for group classes or gym sessions feels impossible. With WeGLOW you can choose guided home workouts that last around 15-25 minutes, so you can press play between feeds, naps or work calls and still feel like you completed effective workouts that move you towards your goals.

Our on-demand workouts and on-demand classes feel like studio fitness classes in your living room, so you can train in the comfort of your own home without childcare logistics or commute time. Each on-demand session is there when your schedule finally gives you a pocket of time, even if that changes every day. You can refine sessions by how much equipment you have, your mood and whether you want calm, core focused work or low impact cardio that lifts your heart rate without leaving you wiped out.

Our quick filters and clear guide overviews mean you always know what is coming up in a session, instead of feeling boxed into one rigid plan or repeating the same moves every week, a common frustration with many other fitness apps. We design the app’s experience so you feel supported rather than pressured, with progress tracking, journal prompts and gentle reminders that adapt around your life rather than locking you into a schedule you cannot keep.

Across the weeks our aim is simple: to help you feel stronger, calmer and more confident in what your body can do now, not just what it could do before baby. Short workouts that you actually finish will always beat an hour plan that forever gets postponed, which is why we offer everything from guided mobility sessions to uplifting strength circuits that you can stack when you have more time.

PRENATAL AND POSTNATAL PROGRAMMES FOR EVERY TRIMESTER

Many women find it easier to stay consistent when their prenatal and postnatal plan lives in one place, which is why we built WeGLOW to feel like both a prenatal exercise app and a prenatal workout app within the same hub. Whether you are in your first trimester and managing nausea, your second trimester and feeling a little more energy, or your third trimester and focusing on breathing and mobility, you can move across our pregnancy fitness paths without losing your history or progress.

Our prenatal fitness blocks emphasise alignment, breath and building the foundations that make your later return to exercise feel smoother. Inside the same app you will find pregnancy and postnatal guides so you can move from bump to baby without hunting for a new programme, and our team continually refines content with input from pre and postnatal specialists. This means your training supports you across pregnancy and beyond, not just during the months when you happen to have a little more energy.

POSTNATAL PILATES, BARRE AND DEEP CORE SUPPORT

For many women, postnatal pilates style moves feel gentle yet challenging, especially when you are rebuilding stability after birth. Inside WeGLOW we programme postpartum pilates inspired flows, barre sequences and floor based core sessions that gradually reconnect your breathing, ribcage, pelvis and abdominal wall, always with modifications if you are early postnatal or further along.

Classes are designed by a perinatal fitness expert team that includes our lead personal trainer and a pilates instructor who both understand how to cue subtle shifts that make each movement safer for healing tissues. You will see cues that help you gently sculpt deep core layers rather than gripping your upper abs, so you progressively restore function without aggravating diastasis recti.

We also signpost when it is better to pause a pilates class and check in with a clinician, for example if you notice doming through your midline, leaking, bulging at the vaginal opening that may hint at prolapse, or pain that builds instead of easing. That kind of clarity helps you trust that every workout respects your birthing experience and the pace your body sets.

YOUR STEP-BY-STEP PLAN TO POSTNATAL RECOVERY INSIDE WEGLOW

Instead of a single 12-week PDF that leaves you guessing what to do next, our app gives you a flexible path that adapts as you move through your own 6-week check, early rebuilding and later training phases. The goal is to help you recover with confidence, not rush you into a timeline that does not fit your life.

Early on, you will focus on breathing drills, gentle mobility and postnatal workouts that feel more like guided rehabilitation than a typical gym circuit. As your energy, sleep and confidence build, your plan shifts towards a structured postpartum workout progression with more load, variety and tempo, always peppered with options to step back on days your body feels tired. Across the weeks you will gradually rebuild strength through resistance bands, dumbbells and bodyweight patterns that challenge muscles without overwhelming recovering joints and connective tissue.

For many users this looks like a blend of postpartum exercise, postpartum pilates flows and low impact conditioning that can flex around medical appointments, childcare and work. If you are months pp already and feel like you are starting from scratch, you can still step into any phase that matches your current capacity rather than feeling you have missed the boat. Your plan is there to adjust as life changes, not to punish you for missed days.

WHY WEGLOW WORKS FOR MUMS AND MUMS-TO-BE

We design every feature around real life as a mum, not an idealised schedule that assumes you have unlimited time, budget or childcare. Our community includes everyone from first time users who are just becoming a mother to a mother of three who is carving out small pockets of time for herself again, and we make sure both ends of that spectrum feel included.

Content across the app is created with women’s health specialists, so you know that the cues, progressions and rest days respect pelvic healing, hormones and mental load rather than pushing a one size fits all approach. We combine that with practical expert advice from coaches experienced in prenatal fitness and postnatal programming, so you always know why you are doing a session, not just what is on the screen.

The aim is to empower you to prioritise exercise as one pillar of self care, even if your week only allows two or three sessions, and to remind you that rest, nourishment and connection matter just as much as reps. For many users this shift helps them feel more confident showing up in every part of life, from work meetings to buggy walks, even before physical changes fully show. Articles, audio sessions and gentle check ins support your mental wellbeing too, because women's health is always more than muscle tone.

Our philosophy is simple: sustainable strength and fitness habits, grounded in science and compassion, matter far more than any arbitrary deadline. We want our pregnancy and postnatal pathways to help you rewrite what fitness after pregnancy looks like, so you move through this season feeling informed, cared for and genuinely excited about what your body can do next.

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