Ease back into exercise after your provider clears you, with a live coach who works around naps, feeds and broken sleep.
This page is for new parents who've given birth and want to get moving again, without packing a diaper bag for the gym. HipTrain is live 1-on-1 personal training over video. You train at home with the same certified coach each time, the baby can be in the room, and sessions cost about $14. Your first session is free. Please start only after your doctor or midwife has cleared you for exercise.
The guidelines are gentle on purpose. According to ACOG, if you had a healthy pregnancy and a vaginal delivery, it's usually safe to begin exercising a few days after birth, or whenever you feel ready. After a C-section or a complicated birth, ACOG says to ask your ob-gyn when it's safe to start. When you do begin, ACOG suggests simple exercises that strengthen major muscle groups, including the abdominal and back muscles, then gradually adding moderate exercise. It also says to stop if you feel pain.
Strength work is part of it. ACOG recommends muscle-strengthening activities on at least 2 days a week, such as yoga, Pilates and lifting weights, along with pelvic floor exercises (Kegels). Getting the "gradual" part right is easier with someone watching. A coach can see when you're holding your breath, arching your back or pushing harder than your body is ready for.
Daily life is a workout already. Lifting a car seat, bending over a crib and feeding for hours all load your back, shoulders and wrists. A coach can build sessions around the exact moves you do every day, like squatting to pick something up or carrying on one side.
Home is easier right now. No childcare, no commute. If the baby wakes up, you pause. You can reschedule anytime in the app, which matters when sleep is unpredictable.
It can be good for your mood, too. Federal activity guidelines note that physical activity reduces the risk of postpartum depression. If you're struggling with your mood, please also talk to your provider. Exercise is not a substitute for care.
This is an example only, for someone about four months after a vaginal birth whose provider has cleared her for exercise. Your coach will shape your session around your own recovery and your provider's advice.
Baby cries halfway through? You pause, and your coach waits. A short session is still a session.
We don't have reviews from new parents that we can share yet. This one speaks to what matters most at this stage, a coach who checks in and works around a changing schedule:
"My trainer is Demian and he is great with checking in to make sure the exercises are not causing discomfort. He is also very flexible with my changing schedules, and he is very patient." (Andrea M., Google review)
With about 4.3 weeks in a month, 30-minute sessions work out to about $14 each and 60-minute sessions to about $25. Most new parents find 30 minutes is plenty. Try the first session free, with no credit card.
HipTrain is HSA / FSA eligible. The fine print: IRS Publication 502 usually counts exercise as a medical expense only for a specific condition a doctor has diagnosed, so you may need a Letter of Medical Necessity. Check your plan before you rely on it.
For comparison, Thumbtack reports in-person personal trainers charge about $55 an hour on average nationally, typically between $40 and $100, and you'd also need childcare or a trainer willing to come to you.
It depends on you and your birth. ACOG says that after an uncomplicated vaginal birth, many people can start gentle exercise within days, or when they feel ready. After a C-section or complications, ask your ob-gyn. Either way, get your provider's okay before booking.
ACOG's tips: feed your baby or pump before you work out, wear a supportive bra, and keep water handy. Tell your coach if anything feels uncomfortable.
Yes. Many people set the baby nearby in a bouncer or crib. If you need to stop, stop. Your coach will pick up where you left off.
It can be, once your ob-gyn says you're ready. Tell your coach about the surgery and any advice you were given, and they'll keep early sessions gentle. See our low-impact training page and our page for women.
When your provider gives you the green light, try your first session free. No credit card needed, and naps are welcome.