Build strength & mobility for birth, motherhood, and beyond
Meet The Playground Prenatal & Postpartum Workout Program
Rated
on the app store
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![pregnancy workout plan]()
“I’m hardly an exercise girlie but loved this program!
The balance of strength training and stretching gave me everything I needed to feel good during my pregnancy. Meredith shared lots of labor prep information that was echoed by my OT. She helped me to feel as prepared as possible. And it fit into my working mom schedule, a real miracle. ”
Everyone tells you to exercise during pregnancy.
But...
✘ What does that look like?
✘ How do you make sure you’re being safe?
✘ How do you find workouts that are right for you?
✘ What about core/pelvic floor? I’m so confused!
Stay active throughout your pregnancy without confusion or stress
The Playground Prenatal & Postpartum Workout Program combines educational lessons with movement classes that will help you:
✓ Understand what’s going on in your body & how to safely adapt your movements
✓ Minimize aches & pains while easing stress during pregnancy
✓ Feel physically, mentally & emotionally prepared for labor & delivery
✓ Gradually rebuild strength postpartum while gently restoring your core & pelvic floor
✓ Feel strong & confident as you lift, carry, and love your new baby
For a happier pregnancy & smoother postpartum recovery, we’ll focus on:
Pelvic Floor
Fully understand your pelvic floor: what it is, how it works, and how to control/relax it during pregnancy, birth & beyond.
Core
Build strength and stability to help minimize pain, prevent severe diastasis, and improve postpartum recovery.
Hips & Pelvis
Create space & mobility in your pelvis for birth while strengthening the muscles that keep you feeling stable.
Chest, Shoulders, Upper Back
Feel strong and capable when carrying your baby, while minimizing the forward slouch of pregnancy & postpartum.
Breath & Mindfulness
Increase relaxation, reduce stress, and learn coping skills that can support you throughout labor & motherhood.
Workouts for every week of pregnancy & postpartum recovery
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Feel confident moving throughout your pregnancy by better understanding your body, how it will change, and how to safely adapt your movements to minimize discomfort and mitigate less desirable postpartum outcomes.
Content:
5 classes that focus on the foundational elements of healthy movement during & after pregnancy: breathwork, pelvic floor, core, pressure management, and posture
Goals:
✓ Build awareness & control of your pelvic floor
✓ Learn how to properly brace your core on & off the mat
✓ Learn how to minimize Diasistis Recti, back pain & more
✓ Strengthen your mind-muscle connection
✓ Practice functional breathing patterns for reducing tension, improving posture & more -
Support your body and mind during the first 12 weeks of your pregnancy with gentle movements, restorative yoga, relaxing meditation, and more.
Content:
Includes 20 videos featuring a mix of yoga, breathwork, meditation, rest, and self care.
BONUS! If you’re feeling up to it, feel free to explore our standard Recess programming (our signature 4-week strength program that includes 3 strength, 1 cardio, and 1 yoga class per week).
Goals:
✓ Minimize pain & discomfort
✓ Boost mood & energy
✓ Reduce stress & anxiety
✓ Prioritize rest & improve sleep -
Build awareness, control, and strength throughout the middle phase of your pregnancy.
As your energy levels rise, we’ll gradually increase the physical demands of our workouts to help you feel strong, improve mobility, maintain stability, and relieve stress.
Content:
Includes 4 strength programs (each program features 3 full body strength workouts that are intended to be repeated 4x over the course of each month).
I recommend 3 strength classes and 2+ mobility classes per week depending on how you’re feeling.
BONUS! Includes 20 mobility classes that focus on everything from gentle stretching and pain relief to boosting energy and promoting mental calm.
Goals:
✓ Build awareness & control of your core & pelvic floor
✓ Learn how to manage abdominal pressure appropriately
✓ Build muscle, improve mobility & stability
✓ Support your mental health & reduce stress
✓ Reduce pain & feel more comfortable -
Continue building strength as you physically, mentally, and emotionally prepare for labor, delivery, and postpartum recovery.
Content:
Includes 3 strength programs (each program features 3 full body strength workouts that are intended to be repeated 4x over the course of each month).
BONUS! Includes 5 birth prep education lessons and 5 birth prep mobility flows for added awareness and support.
Goals:
✓ Continue core work to maintain strength & stability
✓ Continue building shoulder & upper back strength
✓ Create space for baby & get baby into ideal position for birth
✓ Build up bank of coping skills & relaxation techniques
✓ Feel physically, mentally & emotionally prepared for labor & delivery -
Gradually recover from birth in a way that feels safe and empowering while slowly regaining your strength, mobility, and confidence.
Content:
Includes 6 restorative, self-care/rehab focused videos for the first 6 weeks, plus 9 strength workouts that are designed to be used at specific moments throughout your postpartum recovery process.
BONUS! Includes a printable movement calendar (with a recommended, but easily adjustable timeline) and a printable note you can give to your health care provider before restarting the program (hello, peace of mind!).
Goals:
✓ Gradually recover from birth
✓ Restore your core & pelvic floor
✓ Regain full body, functional strength
✓ Feel reconnected to your body & mind
✓ Feel strong & confident at the end of 14 weeks
Start learning & moving today— for free!
Get 5 FREE classes from the Foundations Week that focus on breathwork, pelvic floor, core, pressure management, and posture.
What you’ll learn:
Relax your body & mind through breath
Strengthen your mind-muscle connection
Build awareness & control of your pelvic floor
How to properly brace your core on & off the mat
How to minimize Diasistis Recti, back pain & more
Hey! I’m Mer, your coach & fellow mama
When I got pregnant, I wanted to continue prioritizing movement as I always have.
But I was shocked to find that there weren’t many workout programs designed for pregnant people – and there was a TON of misinformation coming at me from all angles (hello, pelvic floor confusion!).
Even with a Master’s Degree in Exercise Physiology, I felt confused – and figured if I was feeling this way, others must be, too!
This inspired me to create a program during my own pregnancy that wasn’t just about modifying workouts, but physically, mentally, and emotionally preparing you for pregnancy, delivery, postpartum, motherhood, and beyond.
It’s an honor to educate, empower, and hopefully inspire you on the wild journey –You’ve got this, mama!
Meredith Witte
CREATOR OF THE PLAYGROUND PRE/POSTNATAL WORKOUT PROGRAM
10+ years of Prenatal & Postpartum Experience
After working with hundreds of pregnant people online and in person (and being a mom myself!) you can trust that every movement was carefully selected for effectiveness & safety.
Why you’ll love having The Playground in your pocket during & after pregnancy
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![best app for pregnant exercise]()
Created by a prenatal & postpartum exercise specialist
Who’s spent 10+ years helping hundreds of pregnant people reach their movement goals.
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![prenatal strength training program]()
Led by a pregnant person who "gets it"
And understands what you’re feeling: discomfort, stress, excitement, and everything in between!
A bundle of bonuses,
just for you!
Includes 23 curated playlists
Get an upbeat & energizing playlist with every workout, plus my birth playlist for added calm during labor & delivery.
Access to 200+ workouts (for when you’re ready!)
Explore on your own or join our monthly strength program that includes 3 strength, 1 cardio, and 1 yoga class per week.
Community for connecting with Mer & other members
Ask questions, get support from other moms, and make requests in a safe and supportive space.
There’s no better time to prioritize your physical & mental health
Pregnancy, labor, delivery, and motherhood can be a rollercoaster of experiences and emotions. Get the support you need to feel comfortable, strong, and confident at every stage!
Get answers by exploring the FAQ’s.
Still have questions? Reach out anytime: meredith@movewithmer.com
Have questions?
No sweat!
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If you’re new to exercise (or not fully comfortable with strength training just yet), that’s totally fine!
This program includes an entire week focused on helping you nail down the basics so you can feel confident and at ease as you get started.
And I’ll be right there with you, every step of the way, providing guidance on how to breathe, brace, and modify as you go along.
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Yes! There is a common misconception (based on outdated advice) that if you become pregnant, you should not start any new exercise routines, but the fact is, it’s always beneficial to build muscle, especially when you are pregnant.
Remember, this is not your typical “sweat ‘till you want to die” workout program.
Everything is incredibly intentional and designed to help you not only build strength, but improve your joint health, minimize pregnancy pains, improve posture, boost energy levels, and lead to a smoother postpartum recovery process.
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Some of the videos (i.e. breathwork, meditation, gentle stretching, etc) may not require any equipment (or maybe just an exercise mat), whereas other videos may require things like:
Various dumbbells
Long resistance bands
Yoga block or pilates ball
Various elevated surfaces (i.e. chair, couch, exercise bench, etc)
If you’d like more specifics, shoot me a message: meredith@movewithmer.com
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Absolutely!
There is SO MUCH birth prep work that you can benefit from, even if you start the program just days before your due date. It’s never too late to get started and starting now will set you up for a smoother postpartum recovery process.
If you’re earlier in your 3rd trimester, I recommend starting with the Foundations Week to get the basics down, then jumping into the strength program for your gestation week (these can be done in tandem if you like).
If you’re already full-term, I recommend focusing on birth prep mobility.
If you have any questions or would like personalized guidance based on your stage, message me any time: meredith@movewithmer.com
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While most workouts offer “modifications” for those who are pregnant, this program is all about physically, mentally, and emotionally preparing you for pregnancy, labor, delivery, motherhood, and beyond.
We do this through a combination of educational lessons with movement classes that will help you:
✓ Understand what’s going on in your body & how to adapt your safely adapt your movements
✓ Minimize aches & pains while easing stress during pregnancy
✓ Feel physically, mentally & emotionally prepared for labor & delivery
✓ Gradually rebuild strength postpartum while gently restoring your core & pelvic floor
✓ Feel strong & confident as you lift, carry, and love your new baby -
I’ve got you, mama! Within the program there is a collection of calmer movement and restorative classes to help support you during the 1st trimester when nausea is most common.
If nausea continues into your 2nd trimester, I recommend making use of the 2nd trimester mobility classes (sometimes a little movement can help you feel better, but if rest is what you need, always listen to your body ❤️).
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You can cancel at any time! To cancel:
1 - Log in to your account Dashboard and go to “Purchases”
2 - Scroll to “Active Plan” and click “Manage”
3 - Click “End Membership” to cancel