PRENATAL + POSTPARTUM
PROGRAMS
Welcome to the Well Balanced x Longevity prenatal + postpartum program! We are so excited and proud that you have interested in exercising during this special time. Cheers to moving well through all stages of life!
What is the prenatal program all about?
Each class was filmed during our own journeys, so we’ll be moving through it together, week by week. Each week includes 6 classes, with carefully selected supportive and effective exercises to support both you and baby. Each workout integrates strength training, mobility and breathwork, ensuring a well-rounded approach to prenatal fitness.
(coming soon!) In addition to follow-along workouts, soon you’ll find pelvic floor workshops, expert tips on identifying coning and doming, and more —helping you move with confidence through every stage of pregnancy.
These classes are designed to:
✔️ Increase energy levels
✔️ Support a healthier pregnancy for both mom and baby
✔️ Reduce the risk of gestational diabetes and excessive maternal weight gain
✔️ Improve delivery outcomes
✔️ Prevent deconditioning for a smoother, faster postpartum recovery
Stay strong, feel empowered, and move through pregnancy with confidence.
What is the postpartum program all about?
This program was designed to support your body through postpartum recovery—whether you’re 2 weeks out or several months out. We created it to be safe, supportive, and empowering.
The workouts are laid out in progressive phases, but your healing journey is completely unique. You can start whenever you're ready. Because each week of postpartum can look drastically different between your own postpartum experiences or between others, we have our program broken down into four phases. We recommend starting phase 1 when you are ready and progressing through in order, at your own pace.
Each phase builds on the one before it, with a focus on reconnecting to your core, pelvic floor, and full body strength. This is all about laying a foundation you can build on—no pressure, no rush.
Once you feel ready, jump in to our weekly programmed classes under "This Week"!
We’re here for you! If you ever have questions, concerns, or just need a little extra guidance, we’re just a message away. You’ve got this, and we’re cheering you on every step of the way.
Phase 1 | build awareness, introduce movement, reduce swelling
Phase 2 | bands and body weight strengthening for pelvic floor, core, hips and the feet
Phase 3 | coming soon! core work progresses from stabilization to larger movements, introduce dumbbells
Phase 4 | coming soon! introduce low-impact cardio while continuing to progressively overload muscle groups
