Apple Fitness+ Launched a Program to Help New Moms Get Back Into a Workout Routine

It’s led by trainer and new mom Betina Gozo and was created with collaboration from health experts. 

woman exercising with dumbbells in front of a tv
Photo: Getty Images

Apple Fitness+ launched a new workout program that's specifically designed for new moms. Called Get Back to Fitness After Having a Baby, it's designed to take the guesswork out of postpartum exercise. (

The new program is available on the Apple Fitness+ app on the Apple Watch on iPhone, iPad, and Apple TV, and it includes core, strength, and mindful cool-down workouts. The core workouts focus on breathing, gentle movements, and pelvic floor work, which is important during and after pregnancy. "A strong pelvic floor helps prevent incontinence and improves your core's stability," Rachel Nicks, a doula, certified personal trainer, and founder of Birth Queen, a philanthropic organization that supports Black mothers, previously told Shape.

The program's strength workouts include upper, lower, and full-body sessions, and each require one dumbbell or zero equipment. Finally, during the mindful cool-downs, you can expect stretches and meditations that are tailored to new parents, dealing with with topics such as patience and self-care.

The series features Fitness+ trainer and new mom, Betina Gozo, who you might recognize. She also led the app's Stay Active During Pregnancy program, which launched last year and was filmed when Gozo was pregnant. The new program features two fellow Fitness+ trainersand moms, Marimba Gold-Watts and Jonelle Lewis, alongside Gozo to demonstrate modifications for users based on activity and energy levels.

Phone showing Apple Fitness+ PostPartum Workout

The workouts are all just 10 minutes long and easy to pause and return to as needed, two features that any new mom can appreciate. The bite-sized clips are ideal for squeezing in a quick exercise session whenever you have time, and you can do one at a time or stack multiple workouts together for a longer session.

While you should touch base with your health care provider before starting a new exercise regimen, especially after having a baby, Apple Fitness+ worked with experts to ensure the new program is safe and effective. It collaborated with Apple's heath team, which includes ob-gyns, cardiologists, physical therapists, and other specialists.

To access the program, you'll need to subscribe to Apple Fitness+. If you don't already have an account, you can sign up for $10 per month, with one month free if you own an Apple Watch. Or, you may be able to take advantage of a relative's subscription, since Apple allows users to share their accounts with up to five family members. If you've been hoping to ease your way back into fitness after having a baby, the app's new workouts were created with you in mind.

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