Last updated on Jun 11th, 2021 at 05:18 pm

Working out during and after pregnancy can be tricky, especially if you haven’t really done much exercise before. Forget about signing up at the gym for now, and try these awesome workout apps to get you back on the fitness track.

ALSO SEE: 10 post-pregnancy diet tips to help you get back in shape


Cost: Free (limited amount of workouts). However, there’s a subscription to become a premium Sworkit Fitness member that gives you access to an effective and simple fitness experience you can do anytime and anywhere.

Targets: Everything! To begin each workout, you choose from strength-training or yoga-stretching workouts. What’s amazing about this app is that it adapts the workouts according to your available time. There’s anything from a quick five-minute workout to an intense 60-minute session. Sworkit walks you through each move with illustrations and a timer, but if you’re still confused, there’s a link to an instructional video.

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Fitness level: This app can take you from beginner to advanced – all depending on the intensity of the workout you choose and the time you have available.


Cost: Free, with optional in-app purchases and available for both iOS and Android.

Targets: The perfect workout app for busy new moms who can’t carve out time to go to the gym. Workouts are light, medium or intense, ranging from cardio and strength training, to yoga. All workouts are five to seven minutes, and you can mix and match exercises from any category to make your plan suited to you. You also have access to a personal trainer, to encourage you to keep moving. As the workouts are quick and convenient, the app is perfect for those who don’t want to sacrifice time with their little ones to achieve their fitness goals.

Extra features: It uses your phone’s camera for a whole new kind of selfie – this one measures how closely you follow the moves shown on the screen.

Fitness levels: You can adjust the intensity of the workouts – for those days when you are a little tired, to when you have loads of energy to burn.

Johnson & Johnson 7 Minute Workout

Cost: Free on IOS.

Targets: The workout library contains 22 preset workouts, varying in intensity and duration. These are designed to fit your schedule, ranging from 7 to 32 minutes – perfect for busy moms!

Extra features: The Smart Workout feature gauges your fitness and motivation level and creates a variety of workouts specially for you. Your workouts are tracked and can be integrated with your iPhone Health App.

Fitness level: The app has 72 exercises and 22 workouts you can customise to create over 1 000 variations – from easy to hard.

Baby 2 Body 

Cost: Free on iOS and Google Play.

Targets: This app helps pregnant and new moms stay fit, eat well and live more mindfully in pregnancy and beyond.

Features: The free features on the app include one stage-specific workouts for each week, healthy activity tracking, daily personalised tips, breathing and pelvic floor exercises and much more. The app also has the option to upgrade to Premium which acts as your nutritionist, personal trainer and wellbeing coach. With Premium you get at least 7 bespoke workouts every week, nutritious recipes, mindfulness meditations, and more.

Fitness levels: Pregnant moms and new moms. The tips, workouts, recipes and mindfulness exercises are tailored to your stage, goals and preferences.

Freeletics Bodyweight

Cost: Free on Android or iOS.

Targets: This training programme adapts to your schedule, fitness level and goals – whether you want to lose weight, build muscle, or simply get in better shape. Choose from 5- to 30-minute workouts based on your body weight only. There’s no need for equipment, so you can exercise anywhere. It offers more than 900 workout variations, covering all your muscle groups for continuous and fast progression. Follow the video tutorials to ensure you are doing the correct moves.

Extra features: The strength-training option guides you through workouts at a gym – like your own personal trainer. If flexibility is more your thing, there’s a routine for that, too.

Fitness level: Beginners to advanced.