Strong again, after baby.
Two short workouts a week to start. Built for new moms and reviewed by a licensed physical therapist — a pelvic‑floor‑aware approach that meets your body where it is today and never makes you feel behind.
7-day free trial · $89/year or $14.99/month · cancel anytime
You don't have to bounce back.
Your body did something enormous. The way forward isn't a race back to who you were — it's a steady walk toward someone stronger. After Baby is paced for that walk.
Made for the postpartum body
Every session is breath‑led and pelvic‑floor‑aware. No crunches, no planks before you're ready, no moves that ignore what's healing. You'll rebuild your core from the inside out.
Fits real life
Two days a week to start, 40–50 minutes each. Skip a day when the baby doesn't sleep and pick up where you left off. The plan bends around your week, not the other way around.
Grows with you
Three levels take you from your first careful workout to genuinely strong and athletic. You never outgrow it, and you never have to go find the next thing.
How it works
Start in a few minutes. Stay as long as you like.
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Answer a few questions
How long since delivery, how you're feeling, what your provider has said. We place you at the right level so day one feels doable, not daunting.
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Follow your plan
Two workouts a week. Every move has a video and a "start here" version, so you always have an option that feels right today.
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Level up when you're ready
Your body and your provider decide when to move on, not a calendar. Repeat a week, repeat a level, or move ahead. All of those are progress.
Three levels. One path.
Each level builds on the last. Most moms spend longer than the minimum at Level 1, and that's exactly how it should go.
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Level 1
Rebuild
- 10 weeks
- 2 days a week
Reconnect breath, core and pelvic floor. Learn to hinge, squat and carry again with weights that feel easy. The goal is trust in your body, not fatigue.
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Level 2
Build & Strengthen
- 12 weeks
- 3 days a week
Add a third day and real load. Dumbbells get heavier, sets get a little longer, and you start logging lifts you'll be proud to look back on.
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Level 3
Strong & Athletic
- Ongoing
- 3–5 days a week
Training that lasts as long as you want it to. Swap Pilates for lifting if you like, chase personal bests, and keep a body that can carry a toddler up the stairs without thinking about it.
Everything in the app is there to keep you going.
Not to keep you hooked. There are no streak alarms, no leaderboards and no scale.
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A weekly coach's note
A short, honest message each week about what you're working on and why. Written for where you are in the program.
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One-tap check-in after each workout
Tell the app how that felt. It quietly adjusts your next session instead of asking you to fill out a form.
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A progress log that stays private
Dated lifts, personal bests and progress photos — stored on your phone, never uploaded. Your record, for you.
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The "Life Happens" pass
Miss a week — sick baby, visitors, no sleep — and keep your streak. Life with a newborn is the plan, not an exception to it.
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Encouragement that unlocks as you go
Small notes appear at the milestones that matter: first workout, first heavier lift, first full level. Earned, never nagging.
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A certificate when you finish all three levels
Because finishing is a real thing you did, and it deserves a real piece of paper.
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Returning-Mom mode for baby number two
Coming back after another pregnancy? Start again at Level 1 with your history kept and the pace adjusted for a body that has done this before.
Gentle means careful, too.
After Baby is a strength program, not medical advice. Wait for your provider's clearance before you start — usually around your six‑week check, longer after a complicated delivery or C‑section. Then go at the pace your body sets.
If something doesn't feel right, stop and check in with your provider. The app will remind you, but you know your body best.
Stop and check with your provider if you notice
- Pain in your pelvis, abdomen, back or incision during or after a session.
- Leaking urine or stool with any movement.
- Heaviness or a dragging, bulging feeling in your pelvis.
- Coning or doming along the midline of your belly when you brace.
Simple pricing. Start free.
Every plan starts with a 7‑day free trial. Cancel in a tap before it ends and you won't be charged.
Annual
Just $7.42 a month Save 50%
- All three levels, from Rebuild to Strong & Athletic
- Every workout video and "start here" version
- Coach's notes, progress log and Life Happens pass
- Returning-Mom mode whenever you need it
7-day free trial, then $89 a year. Cancel anytime.
Monthly
Same program, month to month.
- Everything in Annual
- Pause or cancel whenever you like
7-day free trial, then $14.99 a month. Cancel anytime.
Questions moms ask us
When can I start?
Once your provider has cleared you for exercise. For many moms that's around the six‑week check; after a C‑section or a complicated delivery it's often later. Until then, the free "first 6 weeks" guide below covers gentle breathing and walking you can do right away.
Do I need a gym?
Honestly, for now, yes or close to it. Level 1 uses a mix of machines, dumbbells and bodyweight, so a basic gym or a well‑equipped home setup works best. A home‑equipment‑only option is coming, and we'll tell you the moment it's ready.
I had a C-section. Is this for me?
Yes. A C‑section is major abdominal surgery, so clearance tends to come later and Level 1's breath and core work matters even more. Every exercise has a gentler "start here" version, and you set the pace. Your provider's guidance always comes first.
I'm breastfeeding. Will this affect my supply?
Moderate strength training is generally compatible with breastfeeding. After Baby never asks you to restrict food, and we encourage eating and drinking well around sessions. If you have concerns about supply, talk with your provider or a lactation consultant.
Who designed this? Is it safe?
After Baby started as a program a husband built for his wife's own postpartum recovery, and she completed all three levels. Every level has since been reviewed and approved by a licensed physical therapist. It is still a fitness program, not medical care — get cleared by your own provider first, and the app will remind you when to check in.
What if I miss weeks?
Then you miss weeks. Use a Life Happens pass to keep your streak, and when you're back the app will suggest where to pick up — sometimes a week or two earlier, which is normal. Nothing is lost and nobody is counting.
Dad Mode is coming
A version of After Baby for partners who want to get strong alongside you — same calm pace, same no‑pressure approach. Leave an email and we'll let you know when it's ready.
Not ready yet?
Get the free "first 6 weeks" guide: what to do (and not do) before you're cleared, written in plain language. No workouts, no pressure.
One email with the guide. Unsubscribe anytime.
Start with one workout. We'll take it from there.
Seven days free, two sessions a week, and a plan that will still be here on the weeks you can't be.
Start your free 7-day trial