Your energy’s back and your bump is growing,
But which workouts arestill safe now?
Prenatal Program by Nastya Nass
Here’s a plan built for your changing body, from this week to birth. Stay strong and energized, ease the back and hip aches, and build the pelvic floor and mobility you’ll need for labor.
Feel strong, capable, and at home in your changing body, and reach birth prepared instead of anxious and alone.
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 second trimester, not to surface goals. Each card flips to a calmer, in-control version when tapped.
Your body feels different every week, and the plan that fit last month doesn’t fit now
Your plan changes with you, week by week, so you keep training safely as your body grows
You want to stay strong and active, but you’re not sure how hard you can push now
You build real strength at the right intensity for this stage, never too much, never too little
The generic 12-week programs online were never built for a growing bump
This is built for exactly this stage, with supported positions from week 14 on
Your back and hips have started to ache and you don’t know what helps
Your Mobility and Pelvic Floor sessions target exactly that, and the aches ease
You want to keep moving but you’re scared of doing something wrong
Every session is safe by design, so you move with confidence and stay 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 strongand energized
in your changing body, guided week by week to birth
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 in weeks 14 to 40 (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 journey from here: weeks 14 to 40.
The most popular place to start.
What’s inside:
Plus adds:
Trimester 2‑3/ Standard
Trimester 2‑3/ Plus
Everything in Standard, plus the 4th stability-ball workout, guided meditations, and weekly education.
Get this planComplete
Journey
Prenatal Plus from your second trimester through birth + the 8-week Postpartum Program. One purchase, all the way to recovery.
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:
“obsessed with the ball workouts and i feel insane saying that ))) i thought a stability ball was just an instagram prop. it is so much comfier than being on the floor, i genuinely look forward to that one.”
Bri, week 16
★★★★★
“Here is the actual problem this solved for me. I was still running my old gym routine and around week 18 it just stopped fitting my body, and I had no idea which parts to drop and which to keep. Now the plan changes with the weeks instead of me standing in the living room googling if a move is still fine. That is it. That is the whole value for me.”
Alexis, week 22
★★★★★
“week 17 my back went. week 19 it is manageable. good enough for me.”
Dani, week 19
★★★★★
“My energy came back around 15 weeks and I definitely overdid it for a bit, then felt awful for two days... What I needed was someone to just tell me how hard is hard enough for this week, and that is basically what this does. My husband keeps saying I am in a better mood, so ))”
Nia, week 25
★★★★★
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 second 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.
Stay strongwhere you are
and move to birth with confidence
Your personalized week-by-week plan is ready. One purchase, no subscription, 30-day money-back.