01
Supine lifts and breath-holding
Standard programs rely on lying flat on your back or holding your breath under heavy loads, which no longer fits your changing body or pelvic floor.
For pregnant and postpartum women: Strong through pregnancy and after.
Your coach builds a postpartum workout plan with three strength sessions a week for your changing body. Every workout starts with breath and pelvic-floor practice before moving into standing, seated, or side-lying lifts.
MamaStrong Coach is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 3
- per session
- 5–40min
- meals a day
- 5
- between deloads
- 4wk
MamaStrong Coach your coach · online
Today · Monday
Hinge and Carry
5–40 min · from your plan
You: Lots of pelvic pressure today and terrible sleep. Can you swap today's session for breath and a walk?
Your coach: Not today: pelvic pressure is a stop sign. Rest, and call your doctor, midwife or pelvic-health physio before your next session. Once you are cleared, we build back from breath and short walks.
Plan updated · confirmed in chat
Watch
See the plan MamaStrong Coach writes.
A short video on how this coach trains you. Sound on.
The problem
Why standard plans fall short
02
Ignoring daily symptoms
Most apps push you to add weight every week without checking for pelvic pain, fatigue, or how little sleep you got the night before.
03
Rigid nutrition rules
Generic meal plans assume you have a normal appetite, ignoring the reality of morning sickness or the extra fuel required for breastfeeding.
The method
How your coach programs
01
Menus for how you feel
Nutrition shifts from standard meals to a nausea-focused plan when you need it: switch the day in the app for frequent, small portions with fluid little and often.
RulePrograms 5 small meals and high hydration for nausea management.
02
Modified lifting positions
Your program removes movements that put pressure on your midline. All strength work is programmed from standing, seated, side-lying, quadruped, or incline positions.
RuleRemoves supine work and swaps exercises for pelvic-girdle pain.
03
A checked return after birth
After birth, sessions run only once you confirm your OB or midwife has cleared you. A symptom check before each one swaps the day for breath and a walk, and jumps stay out of the plan.
RuleRequires a clinician clearance gate before programming load or impact.
04
Adjusts for sleep and fatigue
Your coach reads your wearable data and checks your daily symptoms. If baby kept you up or fatigue is high, it automatically lightens the session.
RuleSchedules a deload if you get under 4 hours of sleep.
Your week
A typical training week
Sessions shift with the symptom check before each workout; ask your coach in chat to move a day around your schedule.
- Mon: Hinge and Carry(Train)
- Tue: Pelvic Floor Practice and Walk(Active)
- Wed: Squat and Push(Train)
- Thu: Pool or Prenatal Mobility(Active)
- Fri: Pull and Posture(Train)
- Sat: Walk and Breath(Active)
- Sun: Full Rest and Symptom Check(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Active women in any trimester with an uncomplicated pregnancy
- New mothers cleared for exercise 6 weeks after a vaginal birth or 8 weeks after a C-section
- Breastfeeding mothers who need adequate fuel and hydration, not a calorie deficit
Pick another coach if
- Pregnancies with placenta previa, pre-eclampsia, or activity restriction without written clinician clearance
- Anyone experiencing pelvic pain, bleeding, or fluid leaks that a clinician has not assessed
How this coach works
What MamaStrong Coach does, and what it leaves to your clinician.
- Your plan comes from MamaStrong Coach's written programme — the week, how load goes up, when it backs off and how it feeds you, as shown above — matched to your intake: goals, schedule, equipment, injuries and the health details you share.
- It is an AI fitness coach, not a clinician. It does not diagnose, treat or change medication, and it works inside the limits your clinician sets.
- When your wearable shows low recovery, today's session gets lighter. Planned deloads follow the programme's schedule, and you can ask for one in chat at any time.
- The programme was written for this coach and is checked by automated rules. No clinician has reviewed it, and none of the organisations below has reviewed or endorsed Agents4 Fitness.
Exercise in pregnancy needs your midwife's or doctor's go-ahead. Your coach follows the clearance and the limits they give you.
After birth, start when your midwife or doctor clears you. Your coach follows the limits they set.
Sources you can read
Independent public guidance on exercise for this situation. Listed so you can check it yourself; these organisations have not reviewed or endorsed Agents4 Fitness.
- Physical Activity and Exercise During Pregnancy and the Postpartum Period (Committee Opinion No. 804)American College of Obstetricians and Gynecologists, 2020
- Exercise in pregnancyNHS
- Postnatal care (NICE guideline NG194): recommendationsNational Institute for Health and Care Excellence (NICE)
- Pelvic floor dysfunction: prevention and non-surgical management (NICE guideline NG210): recommendationsNational Institute for Health and Care Excellence (NICE)
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
Not medical advice. MamaStrong Coach provides fitness and nutrition coaching only. Talk to your clinician before you start, and stop and get medical help if you feel unwell while training.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. MamaStrong Coach writes your first plan before you sign in. Month to month; cancel in a tap.
MamaStrong Coach
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need a full gym for this?
No. You need light-to-moderate dumbbells, a resistance band, a bench or sturdy chair and a knee-height box or step. If something is missing, ask your coach in chat to swap that exercise.
What if I feel a ridge down my midline during a movement?
Coning is a signal to regress. You can tell your coach in the chat, and it will swap the exercise for a standing or side-lying alternative.
How does the program change after I give birth?
After birth, each session first asks whether your OB or midwife has cleared you and you are past your postnatal check. The same three sessions then run, so ask your coach in chat for bodyweight or band versions in the early weeks. Leaking, heaviness or pain swaps the day for breath and a walk.
I am dealing with terrible morning sickness. How do I eat?
Switch that day to the Nausea Day menu in the app: five small meals, starting with crackers before you get up, then cold and bland foods, ginger and small cold portions of protein.
What happens if I miss a workout because I am too tired?
Your coach reads your sleep from Apple Health or Health Connect, and the symptom check before each session turns the day into breath and a walk after a night under five hours. To move a session, ask in chat.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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