Voted best pregnancy + postpartum workout program

Safe and effective workouts to guide you from prenatal to postpartum. Start your 7-Day free trial today!

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The TSS Mama program was created by Megan Roup, who is pre and postpartum certified. We have four pregnancy workout programs designed to support you through each stage of your pregnancy:

– Prenatal Program

– Prenatal Pelvic Floor + 360 Breathing

– Postpartum Pelvic Floor + Core Recovery

– Postpartum Program

Whether you're a pregnant person looking for moderate exercise or a new mother seeking a postpartum workout, our pregnancy workouts and postpartum exercises are tailored to your needs. We also incorporate yoga to ensure a well-rounded workout. Strengthen your core and pelvic floor muscles with us, and enjoy a safe, fit and healthy pregnancy journey.


100+ brand new workouts released

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Prenatal Fitness Program

This prenatal workout program includes dedicated classes for all three trimesters. Carefully curated with safe exercises broken down by week, it will guide you through your entire pregnancy. This program is designed to provide pregnant women with a balanced mix of low-impact workouts, stretching, breathing, and meditation, keeping you within healthy levels of physical activity.

Prenatal Pelvic Floor + 360 Breathing Program

Strengthen and lengthen your pelvic floor to create strong, healthy muscles that will serve you throughout your pregnancy as you prepare for labor and your postpartum journey. Connect to your deep core and manage diastasis recti post-birth.

Postpartum Pelvic Floor + Core Recovery Program

This postpartum workout program focuses on helping you reconnect to your core muscles and pelvic floor after delivery. These six weeks of classes are designed for your early weeks postpartum or when dealing with diastasis recti.

Postpartum Program

Once you've been cleared to work out by your doctor and you've completed the Postpartum Pelvic Floor and Core Recovery Program, this program will help safely rebuild your strength and transition you back into your regular exercise routine.

What our TSS Mamas are saying

As an ob/gyn, I often give my patients a pelvic PT referral postpartum because it is key for recovery and prevention of prolapse and incontinence. 3 weeks after my c section, I followed along with Megan on TSS who was also newly postpartum at the time. I was truly impressed with how quickly I regained my pelvic and core strength by just committing 15 mins a day. I will be raving about the TSS postpartum pelvic recovery program to anyone who will listen as it is a game changer for busy/new moms!

Dr. Abena Amoabeng (@her.healthdoc)

I had my 4th baby in December and followed The Sculpt Society Prenatal and then PP Pelvic floor Recovery Program immediately after having him. My core looks and feels better than it did before I ever had kids!! The Sculpt Society truly has made me feel so much better in my skin than any other program l've ever followed!

Stephanie Pier

It's been so fun to mark each new week of pregnancy with a new week of TSS by clicking into that week's workouts (and now to scroll back and see how many I've accomplished). I literally run to my yoga mat after work to see what the new week of TSS has to offer. Mentally, it's also been really great for me to have this "me" time and not to have to do a bunch of googling to figure out what's safe for my body, and how I can physically support and take care of my changing body. I thought I'd have to give up so much being pregnant in terms of movement, but I was able to hike in Arizona in my 3rd trimester, and I still hit my oura step count every single day. I 100% think this is because of TSS. Megan's encouragement helps me to keep up with it, even on rougher days of pregnancy! 

Melissa Levenson

"Thanks to #TSSmama I've been able to confidently move by body throughout my first + second trimester, and truly feel like my best self throughout this crazy, stressful time. During my pregnancy its not about pushing the limits but rather continuing to practice what I value while honoring my body (and my growing babe!) and embracing just how beautiful it is to be a woman. Megan consistently emphasizes this throughout her course and I can't thank the TSS team enough for the strength, peace of mind, and encouraging words they've given me on my new journey to motherhood!"

– Lauren Motejunas

"Remaining active throughout pregnancy was very important to me. I can’t express how much I love Megan Roup and The Sculpt Society! The TSS Mama program kept me motivated, helping me maintain a strong and healthy body. The workouts are so fun, yet challenging, that I literally looked forward to doing them every day. Now that I’m in the 4th trimester, I am loving the postpartum program. Continuing to do TSS workouts after giving birth not only help me regain my strength, especially my core, but it also helps so much mentally and emotionally, after birthing and now raising my little peanut."

– Renee Reinertsen

"I can't say enough good things about #TSS. I started doing the workouts during my pregnancy when I knew I needed something that would keep me active in a fun, convenient way during the winter. Even if I was just doing a ten minute arm workout, it always felt so good to move my body. I was so thankful to be doing workouts up until labor. Postpartum, I've been taking things slow, but adding workouts to my long walks has really helped me start to feel strong again and given me the mental and physical energy to get through the days with an infant."

– Camille Conover Gunderson

Frequently Asked Questions

Engaging in physical activity is beneficial at any stage of your pregnancy, provided you have clearance from your healthcare provider. Your healthcare provider will also be able to give you a list of exercises to avoid during pregnancy. However, many find the second trimester to be the most comfortable time to participate in a pregnancy workout plan. Energy levels often improve during this period, and morning sickness may subside. 

Our TSS Mama Program offers tailored prenatal workouts for each trimester, ensuring you can safely maintain your health throughout pregnancy. For more insights, meet Megan Roup, the founder of The Sculpt Society, and explore how her expertise shapes our prenatal and postnatal programs.

Yes, core exercises are not only safe but also highly beneficial during pregnancy, as long as they are appropriately modified. Strengthening your core muscles and pelvic floor can aid a smoother delivery and postpartum recovery. Our pregnancy workout program includes specialized core exercises and pelvic floor exercises designed to maintain pelvic floor strength without putting undue pressure on your body.

Exercises that focus on strengthening the pelvic floor muscles, enhancing core strength, and maintaining overall prenatal fitness can contribute to easier labor. Our prenatal workout programs incorporate pelvic floor exercises, lower body strength training, and gentle core workouts tailored to support pregnant women in preparing their bodies for labor and delivery.

A pregnant woman can typically engage in prenatal workouts 3 to 5 times a week, depending on her fitness level and how she's feeling. It's crucial to listen to your body and adjust your workout frequency as needed. The TSS Mama Program offers a flexible workout plan that can be customized to fit your unique needs during each trimester.

The best pregnancy workout program is one that addresses the unique needs of pregnant women, focusing on prenatal strength, flexibility, and cardiovascular health. The TSS Mama Program is designed specifically to help you move your body safely through pregnancy, offering a comprehensive pregnancy workout plan that includes exercises for every trimester, ensuring you stay strong, confident, and healthy throughout your pregnancy. Discover why our approach is highly recommended through The Sculpt Society testimonials.

Move with us throughout
your pregnancy journey

Unlock a healthy approach to fitness with our TSS Mama Program.

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