5 Favorite At-Home Workout Instructors for Pregnancy and Postpartum

By Julie Bacon

Staying active throughout pregnancy was one of the most important things I did for myself — and my recovery. It wasn’t about “bouncing back” or hitting a PR. It was about feeling strong, connected to my body, and clear-headed during a time when everything was shifting.

Some days I lifted weights, other days I just breathed and stretched. I didn’t force anything. I just listened to what my body needed that day — and moved accordingly. That mindset became even more essential after birth, especially in those early weeks of recovery when I had to rebuild gently, from the inside out.

I know it can be so hard to motivate yourself to move at home, especially when you’re tired, touched out, or juggling nap windows. But having a simple setup (for me: a yoga mat and a couple pairs of dumbbells) made all the difference. I could sneak in 20 minutes during a nap, a feeding reset, or even after daycare drop-off. And now, with a toddler, that rhythm is still going strong — even if I’m squeezing in a quick HIIT session before pickup.

Below are five instructors I turned to again and again during pregnancy and postpartum. Each brought something unique — whether it was strength training, gentle movement, or deep recovery work. I’m so grateful for the energy and confidence they helped me build.

1. Conditioned by Cara — Strength-Focused & Mom of Five

Cara was my go-to for feeling powerful. Her Instagram is full of short, efficient dumbbell workouts that are totally doable from home (and often with kids running around). She’s a mom of five and her content is built around sustainable strength, not gimmicks. You can also purchase her programs, but honestly, her free content alone is incredible.

What I loved:

• Strength-first mindset
• Realistic, mom-friendly workouts
• Easily accessible via Instagram

2. GlowBody PT — Structured, Smart, and Postpartum-Savvy

Ashley is a mom and certified pre/postnatal trainer who’s created a goldmine of free YouTube content. Her 12-week postpartum recovery plan was a game-changer for me — slow, smart, and totally intentional. She also offers prenatal plans and targeted workouts to rebuild strength without overdoing it.

What I loved:

• Thoughtfully designed recovery programs
• Free, easy-to-follow YouTube workouts
• Clear focus on safe rebuilding post-birth

3. Pregnancy & Postpartum TV — Pilates, Yoga & Gentle Strength

This channel was such a gift during both pregnancy and recovery. The mix of yoga, Pilates, and gentle strength felt so good — especially when my body was craving slow, restorative movement. I leaned on her videos heavily in the first months postpartum and always felt better afterward.

What I loved:

• Gentle, grounding movements
• Pre and postnatal focus
• Super easy to follow (even with baby nearby!)

4. Boho Beautiful — Challenging, Beautiful Prenatal Yoga

If you want to feel strong, present, and sweaty, Boho Beautiful’s prenatal yoga classes are for you. Her flows are challenging but thoughtful, and I always walked away feeling more connected to my body. They’re set in beautiful locations too — which doesn’t hurt when you haven’t left the house all day.

What I loved:

• Beautiful, high-quality videos
• Serious burn in prenatal-friendly format
• Empowering, grounded yoga

5. Belly Strong Postpartum Recovery Series — Core & Breathwork Rehab

This postpartum series became part of my weekly rhythm — I did it three times a week and paired it with daily breathing work as soon as I could after birth. It helped reconnect me to my core and pelvic floor, which made everything else feel more possible. Highly recommend starting here before jumping into anything intense.

What I loved:

• Breathwork that made a difference
• Safe, gentle reconnection to deep core
• Structured yet flexible approach

No matter where you are in your journey — newly pregnant, deep in the fourth trimester, or chasing a toddler like me — know this: movement is there for you. You don’t need hours or a fancy gym. You just need a corner of the room, a bit of space to breathe, and someone to guide you when your brain feels full.

These instructors helped me stay strong, inside and out. I hope they can do the same for you.

You’ve got this.

The experiences shared here are personal, not medical advice. Every body and every pregnancy is different. Please consult your healthcare provider before beginning or continuing any physical activity while pregnant. We encourage you to listen to your body and do what feels right for you.