Only weeks to go, your back and hips ache,
And you’re not sure what’s safethis close to birth?
Prenatal Program by Nastya Nass
Here’s a gentle, focused plan for your exact week: ease the aches, keep your body mobile and strong enough for labor, and train the pelvic floor and breathing that birth actually asks of you.
Reach the finish line mobile, comfortable, and prepared for birth, instead of exhausted and anxious.
This isn’t just about working out
It’s about how youfeel every single day
Tap anything that feels true.
Cards speak to the real fears of a woman in her third trimester, not to surface goals. Each card flips to a calmer, in-control version when tapped.
The nights are long and your back aches, and nothing you try seems to help
Gentle sessions target the aches directly, and your body feels looser and lighter
You feel stiff and heavy, and worry your body won’t be ready for labor
You keep the mobility and pelvic-floor strength that labor actually calls for
You worry it’s too late in the pregnancy to start anything
This plan is made for exactly this window, right up to your due date
You want to stay active, but everything intense feels like too much now
Everything is scaled to this stage, so you stay moving without overdoing it
You want to arrive at birth strong and calm, not exhausted and alone
You’re guided week by week to the finish line, prepared and in control
It’s not that your body has changed too much. It’s that nothing you’ve tried keeps you strong and safe for the exact week you’re in.
Stay mobile,comfortable, and ready for birth
guided all the way to the finish line
The program meets you at your current week and tells you exactly what to do. No more Googling, no more guessing.
Every session is chosen for your exact stage, so you keep building strength, energy, and mobility as your body changes, and prepare it for birth, all with a built-in safety system so you always know what’s safe.
You stay strong and in control, led one week at a time.
Built by someone who’s just been through it. Three times.
"I’m Nastya Nass. I’m a professional dancer, a coach, and a mom of three. My whole career is built on knowing how to work with my body, and then I got pregnant and realized how little of that applied. I had the same questions you have right now: what’s safe this week, how do I keep moving as my body changes, how do I get to birth strong instead of anxious?
So I built this around real pregnancy, not theory. After my first, I put together the plan I wished I’d had. Through my next two pregnancies, I tested it and refined it, week by week, until it was exactly what it needed to be."
"Three pregnancies taught me what this program had to be. This is it."
How it works
Start at your exact week
Your plan is already mapped to where you are today. Open the app and your first session is ready. No setup, no figuring out where to begin.
Train 3 times a week
Three short guided sessions: A) Full-Body Strength, B) Mobility & Pelvic Floor, C) Stretch & Recovery. New variations each month so it never gets stale.
Follow the roadmap to birth
Each week updates on its own to match your stage. You just show up and move. We handle what comes next.
On Plus, a 4th stability-ball workout is added from week 28 (active for you right away).
Birth isn’t the finish line
It’s thehalfway point
After birth, your body needs rebuilding in the right order, not a rushed comeback. The Postpartum Program restores your deep core and pelvic floor first, then safely builds you back up through four stages: Foundation, Activation, Strengthening, and Endurance. By the end you’re strong, capable, and moving like yourself again.
That’s why we built the Complete Journey: your pregnancy and your recovery, one continuous path, one purchase.
Starts only after medical clearance (typically around 6 weeks vaginal, 8 to 12 weeks caesarean).
Everything you need.Nothing you pay for and won’t use.
Your focused final stretch: weeks 28 to 40. Everything aimed
at comfort, mobility, and getting your body ready for birth.
What’s inside:
Plus adds:
Trimester 3/ Standard
Trimester 3/ Plus
Everything in Standard, plus the 4th stability-ball workout, guided meditations, and weekly education.
Get this planComplete Journey
Prenatal Plus for your third trimester + the 8-week Postpartum Program. One purchase that carries you through birth and back to strength after.
Get this planReal, safe movement
No filters. No “bounce back.” No pressure.
Just structured, week-appropriate movement designed around how your body actually changes. Warm, gentle, and safe.
Everything laid out for you,right in the app
Your week, your sessions, your safety cues, all in one place. Open it and just follow along.
Start today. Open your stage. Follow the plan.
Moms who start feel the difference,and fast
What moms tell us:
“38 weeks and still moving. never thought I would type that 🥲”
Jordyn, week 38
★★★★★
“I nearly did not buy this because I thought what is the point, I am nearly done. Then I read that it was built for weeks 28 to 40 specifically and figured fine, worst case I waste some money. It is genuinely not just easier versions of normal workouts, there is breathing and pelvic floor work that is clearly there for labor. Six weeks in and I feel like I am preparing for something instead of just waiting around.”
Tasha, week 36
★★★★★
“everything aches, that is just the situation now ))) but the gentle sessions loosen me up and i sleep a bit better on the days i do the stretch one before bed. not a miracle. just better.”
Court, week 33
★★★★★
“Every other program I looked at felt way too intense for where I am, and something about that makes you feel like you are failing. This one is scaled down on purpose and nobody is telling me to push. Feels like it was made by someone who has actually been 30 weeks pregnant.”
Em, week 30
★★★★★
One purchase. No subscription. 30-day money-back. It’s yours for life.
Safety isn’t an add–on.It’s built into every workout.
“Listen to your body” and the avoid-pain rule on every session
Clear red flags so you know exactly when to stop and call your doctor
A built-in rest timer so you never overdo it
Safe positions for each stage of pregnancy (stability ball from week 14)
Safety framed as confidence and control, never fear.
Your questions,answered
From any week. The program is built week by week, so wherever you are in your third trimester, your plan opens at your exact week and meets you there.
Standard is the complete 3-workouts-a-week program to birth. Plus adds a 4th stability-ball workout (active for you right away), guided meditations, and weekly educational articles with baby-development and body updates.
Three short guided sessions a week: Full-Body Strength, Mobility & Pelvic Floor, and Stretch & Recovery. On Plus, a 4th stability-ball workout is active for you right away.
Minimal gear: a mat, light dumbbells, a band, and a stability ball. Every session is designed to be done at home.
Safety is built into every workout: week-appropriate movement, the avoid-pain rule, clear red flags, and a built-in rest timer. Still, always check with your doctor before starting any prenatal program.
If you have a high-risk pregnancy, bleeding, or your doctor has restricted exercise, get medical clearance first. Red flags in every session tell you exactly when to stop and call your doctor.
Reach birth
mobile, prepared,and calm
and move to birth with confidence
Your personalized week-by-week plan is ready. One purchase, no subscription, 30-day money-back.