At least, that’s what your friend’s-neighbor’s-mom told you.
And, sometimes it feels a little true.
Maybe you…
→ Are two weeks postpartum and wondering if you’ll ever get your pre-baby core strength back.
→ *Really* want to exercise during pregnancy, but are frozen by conflicting advice.
→ Are facing a painful pregnancy-related injury.
…Sound familiar?
(AND YOU'RE NOT WRONG)
• Majorly decrease pain during labor and delivery
• Give birth *and* return to your favorite physical activities
• Reverse diastasis recti and pelvic floor dysfunction
• Support your baby’s growth and development in the womb
One of these resources is exercise.
You need a support system that believes women get stronger from pregnancy, not weaker.
Replace what *not* to do during pregnancy and postpartum with intentional and challenging exercises that believe in your body’s limitless potential.
A full-body sweat sesh you can finish during baby’s nap (with time left over for a shower and self-care).
Cueing, progression, and one-on-one coaching that drives results for diastasis recti, pelvic floor issues, and core dysfunction.
WELCOME TO
The workout app designed to protect and restore your body through pregnancy and motherhood.
Get brag-worthy results that allow you to show up for your baby in one of the most physically demanding seasons of life.
Get professional exercises that protect against diastasis recti and pelvic floor dysfunction, so you can enter pregnancy and postpartum with confidence
These routines are designed for your changing body — and help guide you to a stronger-than-ever core.
Get the exact tools you need to overcome limiting beliefs, trust your intuition, and find a clear path toward healing and empowerment.
Tap into Studio Bloom and connect with your body through expert trainer-led cueing. You’ll foster intention and self-care without baseless motivational phrases.
Studio Bloom combines pregnancy fitness with birth preparation techniques so you’re always prepared for what’s ahead.
Trimester-Specific workouts:
You’ll learn crucial skills that regulate core pressure and dramatically decrease the risk of post-pregnancy complications. Plus, you’ll use exercise to move through nausea, bloating, and early discomfort.
Trimester-Specific workouts:
Learn intentional techniques that strengthen your core while training your body for labor and delivery. In these classes, pregnancy fitness and birth prep are combined to help you work with your body, not against it.
Your birth marathon training continues — and Studio Bloom classes help you stay active and comfortable even into late pregnancy. Learn to stabilize your pelvis, mimic pushing, and lower discomfort in daily movement.
Work to close diastasis recti and recover quickly after labor. You can start this gentle exercise program just days after birth — from the comfort of your bed.
Protect and restrengthen your core without sacrificing the activities you love. Learn the signature techniques that have helped hundreds of thousands of women avoid injury and dysregulation after birth.
You’ll be able to regulate intra-abdominal pressure and protect against extreme ab separation and pelvic floor dysfunction.
You’ll walk away with … core activation skills you can use to engage and empower your midline for the rest of your life.
For moms who are a few days to a few years postpartum, this core rehabilitation program is designed to take you from labor to full recovery in less than 35 minutes a day. You can begin the first step of gentle core exercises immediately after labor and build on that foundation months into postpartum.
for Postpartum Recovery:
Exercises you can use to restore connection with your core. Addresses diastasis recti, pelvic floor weakness, incontinence, prolapse, and other common postpartum concerns. Exercises bring mom-to-mom support to your most tender postpartum moments — helping to prevent injury and increase strength and functionality.
for Postpartum Recovery:
Continue your core + pelvic floor healing and restrengthening with our comprehensive beginner program. Combine breathing mechanics and new attention to core recruitment with intentional movement and trainer-led cueing for improved postpartum core strength you can’t get anywhere else.
Binge-worthy exercises designed for postpartum moms who want to protect their core while feeling challenged. The Core Code can be completed by moms who are a few months or a few years postpartum.
Advanced core strengthening exercises that challenge what’s possible and empower you to rebuild your core stronger than before pregnancy. You'll be seeing better results from your favorite core exercises than ever before.
Studio Bloom is the bridge between pelvic floor therapy and physical therapy. Find customized exercises from fitness experts to reawaken endurance and strength in your pelvic floor. Tackle prolapse, pain, incontinence, and mobility head-on with easy exercises you can do from home.
You’ll walk away with … a better understanding of your pelvic floor strength and function, without relying on kegels alone for labor recovery.
There are very few things you can’t do during pregnancy. Learn how to release limitations by using correct techniques during pregnancy and postpartum. Then, plug into your favorite exercise routines with hundreds of class options: yoga, pilates, HIIT, core, strength training, C-section recovery, spin classes, and exercises for preconception.
You’ll walk away with … a new respect for your body in any stage of motherhood and a better understanding of your own personal limitations (and how to shatter them).
Pregnancy is not a “life sentence” for a dysfunctional core. Actually, it’s an opportunity to see exactly how powerful your body is.
Use these intentional postpartum classes to help your body return to pre-pregnancy strength and functionality. Choose to reset your pelvic floor, address nausea, move through grief, and target prolapse with caring instructors who understand how to best support your body through change.
You’ll walk away with … an increased appreciation for your postpartum body and tools you can use to return to your normal self.
This fourteen-day program targets early trimester nausea with movement to calm the stomach and relax the mind. It’s perfect for days when you want to prioritize movement but can’t bring yourself to do high-impact workouts. Use these techniques combined with breathwork to re-center your body and recover from common pregnancy symptoms.
You’ll walk away with … tools you can use to stop nausea in its tracks.
Get nutrition support to rebuild your energy levels during every stage of motherhood (including pregnancy, postpartum, and breastfeeding). Our nutrition guides provide mom-to-mom support and easy recipes you can make and freeze.
You’ll walk away with … simple and healthy recipes that meet your nutritional needs without taking over your life.
★★★★★"The one on one coaching is amazing. "
"I did a lot of research on which programs to use and went with this one, and I could not be happier. The cost is the best bang for your buck. The one on one coaching is amazing. I feel so supported, and I am already seeing results"
★★★★★"I love this app, it's an essential for me.
I paid for so much pelvic floor PT after having my first baby, but this app helped me to strengthen my pelvic floor more deeply and in a sustainable way. It's so hard to be consistent with boring PT exercises, but these incorporate exercises that I was being prescribed in PT but it's more fun so Ive kept up with both my postpartum journeys."
★★★★★"I absolutely love this app.
I started using it during my first pregnancy and I’m still a member 4 years later during my 3rd pregnancy. I have tried other subscription apps and this one is hands down the most thorough and the coaches and workouts are amazing. Not only can I count on this app to keep me feeling strong during my pregnancy but I have never felt stronger after pregnancy. Their core and pelvic floor programs are amazing and my pelvic floor PT also loves this app. You can’t go wrong with Studio Bloom"
★★★★★"If you have tried to connect to your core and have had a hard time, this is the app for you!
I have tried multiple exercise programs That helped Target your core and they were good but nothing has been as good as Bloom when it comes to learning how to connect to your whole core."
★★★★★"I feel stronger after 2 babies than I did pre-baby."
"Love Love Love this program. It’s hands down the best and their postnatal program has been recommended to me by both my doctor and my pelvic floor PT. I feel stronger after 2 babies than I did pre-baby. Love the energy of all the coaches, the workouts are HARD, and Brooke and Kerry’s cueing with the core and pelvic floor Is the best I’ve ever experience".
Learn foundational techniques that help you engage your core. Watch how these foundations change the way you move your muscles and bring awareness to them in daily life.
See results. Whether it’s picking up a child’s toy or getting into the car, even your friends will notice the difference.
Start achieving your goals. In pregnancy, you’ll learn to prepare for birth and strengthen essential muscle groups for a smoother labor. In postpartum, you’ll begin to regain function and return to your favorite activities.
Everything gets easier. You notice less back pain, more flexibility, and start to test the limits of what’s possible.
Start challenging yourself. In pregnancy, you’ll notice more confidence surrounding birth. In postpartum, you’ll return to your favorite activities feeling strong and empowered.
Get exercises designed to meet every unique need of pregnancy and motherhood. Our extensive workout library includes 1,000+ workouts and over 25 guided programs that target diastasis recti, physical endurance, labor skills, prolapse, pelvic floor strength, and more. At Studio Bloom, we believe recovery is always possible. All you need are the tools and techniques to get you there.
Your Studio Bloom subscription comes with access to dedicated coaches who are invested in your success. Our fitness instructors are available to answer any questions you have on our community forum. Or, use our one-on-one support portal to submit videos of your workouts for form adjustments and recommendations.
Tap into our exclusive online community for mom-to-mom encouragement. You’ll join hundreds of like-minded women and watch as community meets accountability. Celebrate your friend’s successes and watch your progress grow together in real time.
✔️ Want to continue your favorite workouts with excellence during pregnancy
✔️ Are concerned about diastasis recti or pelvic floor dysfunction after birth
✔️ Know you can do more to protect and restore your body but don’t know where to begin
✔️ Need tangible ways to promote healthy labor and delivery
✔️ Intuitively believe there are better ways to protect your core that don’t require kegels or expensive physical therapy
✔️ Need physical strength and endurance to keep up with a busy toddler
✔️ Feel abandoned by the medical community
✔️ Need a source of self-care and connection from the comfort of your home
✔️ Want powerful workouts that target the whole body
✔️ Are a fitness beginner but feel ready to jump all in for better core function
✔️ Only have 20 minutes a day (or less) to workout
✔️ Believe you can build your core back stronger than before pregnancy
✔️ Want science-backed methods that lower the chances of tearing and pregnancy injury
Listen, we know fitness is one more priority stacked on top of your overflowing to-do list. We know that your precious forty-five minutes of baby naptime often leads to an existential crisis, rather than a sweat sesh.
But we also know how physically demanding motherhood can be.
We know that if you show up and put in the work, you’ll benefit from strength and endurance when you need it most.
And we know this program works. Because we’ve tested it on thousands of women.
That’s why we offer a free 7-day trial. Because we’re so confident Studio Bloom will help you show up for your baby as your most powerful and vibrant self. You’ll get to experience the results for yourself, on your terms. You’ll get to see how transformative fifteen minutes a day is for your body, mind, and soul — with absolutely no risk.
That’s our signature promise, mom-to-mom.
Hi, I’m Brooke. I’m a pregnancy and postpartum fitness trainer with a deep understanding of movement science, anatomy, and holistic wellness.
So when women told me they felt terrified of giving birth or were stuck with post-pregnancy pelvic floor issues, I was determined to find answers.
The Bloom Method contains decades' worth of pioneer research that shifts the narrative — believing women are capable of so much more than what we’re told.
It combines intuitive movement with science-driven techniques for a stronger pregnancy journey that tests the limits of what’s possible.
It’s not just another pregnancy workout app.
It’s a method that believes pregnancy makes women stronger, not weaker. Studio Bloom is for moms who want to show up for themselves and their babies as strong, vibrant, and functional women.
I’m so glad you’re here to experience it with me.
Brooke Cates is the CEO and Founder of The Bloom Method. She developed Bloom's methodology while working with her in person clients at her Boulder, CO studio. While she began her journey with 1:1 clients, she shifted her method's to group fitness when she opened a premier fitness studio and launching the first ever pre + postnatal online fitness studio in 2018. Brooke is a Prenatal and Postnatal Exercise Specialist, Core Rehabilitation Specialist, and Holistic Health Coach. Brooke's passion is rooted in empowering women at every stage of motherhood to embrace a level of strength they didn't realize they were capable of.
Ashley Allen is a mama of 2, Certified Personal Trainer, Certified Pre/Postnatal fitness Specialist and Online Womens’ Fitness Coach located in Scottsdale, AZ. She brings her expertise and passion for strength training and helping mamas at every stage overcome obstacles, define their personal fitness goals, and work hard to reach them. Ashley's ability to help you completely transform your body is incredibly impressive while the strength she leaves you will inspire you for years to come.
Kerry Audie's passion for fitness is rooted in wanting to stay healthy and strong for her three children and the demands of the motherhood journey. Following her first pregnancy in 2016, The Bloom Method helped her to heal a significant injury-based diastasis recti and also closed the gap in care that she became aware of. Since then, Kerry has become a NASM certified personal trainer, a pre and postnatal corrective exercise specialist and also holds certifications in barre, kettlebells, yoga sculpt and more. Kerry hopes you leave her classes feeling strong, empowered, capable and appreciated.
Sophia Boedecker has been teaching yoga for 9 years. She received 800 hours of certification In Nosara, Costa Rica. Her passion for embodied movement and meditation shapes her classes and who she is in life. She joined The Bloom Team the same weekend she became pregnant with her son, and has taught and used the Method from conception through postpartum. Her goal is to inspire other women to feel strong, empowered, and more connected to their bodies than they ever have been through pregnancy, birth, and beyond.
Georgette Dunn is one of Bloom's premier yoga instructors based in Dallas, TX and the PROUD Owner + Founder ofFlow Mind Body Soul studio.
Georgette has over 12 years of experience in teaching various styles of yoga, from vinyasa to restorative, and she loves to share her knowledge and enthusiasm with her students. Georgette’s mission is to inspire people to live more authentically, joyfully, and peacefully by cultivating a balanced mind, body, and soul.
Cathriona Fey is a Certified Personal Trainer and Barre Instructor, based in Chicago and specializing in pre/postnatal fitness. She is a Pre and Postnatal Corrective Exercise Specialist and Diastasis Core Consultant who trains new and expectant mothers through movements that support core health, activities of daily living, posture and alignment, and pelvic health. Cathriona is passionate about fitness and the importance of movement at all stages of life – especially during the adventures of motherhood.
Inside Studio Bloom, you’ll choose from a drop-down list of organized exercises and classes. Find your current trimester or season of motherhood and click inside the program. There, you’ll find a “start here” section with instructions for where to begin. Decision overwhelm is real, so if you have questions, just reach out to a fitness instructor for individual program recommendations based on your needs.
The average Studio Bloom workout is 20-30 minutes long. We fit as much active work as we can into this timeframe, so you can fit in a full-body workout during naptime.
There are some videos that recommend special equipment (resistance bands, weights, balls, etc.), but they are not required. Each video will include information on whether or not equipment is recommended.
Yes, we typically include two instructors for modified workouts. We strongly encourage women to do what they can, and we don’t challenge your body beyond your comfort level.
We get it. Recovering your pelvic floor or working out during pregnancy may be necessary, even if you don’t enjoy working out. Our goal is to create short, easy, and intentional workouts that surprise and delight even those who don’t enjoy fitness.
Yes, the workouts inside Studio Bloom are designed for beginners and experts. We use step-by-step programs that start at square one and eventually take you to the next level.
No, you don’t have to download the Studio Bloom app on your phone (although it’s helpful!). Many women log in from their computer. You can also stream the workouts from an Apple TV, Roku, or iPad.
Yes. Many of our workout classes are more advanced and provide a rigorous full-body sweat session.
Yes, we offer a full fourteen-day free trial of Studio Bloom, so you can try the exercises before you commit.
Absolutely. Our trainers have twenty-five years' worth of combined experience in diastasis recti prevention and healing. The workouts inside Studio Bloom are designed specifically for these concerns — and women who commit to the program typically see results in two weeks or less.
You can stream workouts anytime, anywhere. Log in to Studio Bloom from your phone, iPad, computer, or Apple TV.
Dear Mama,
You deserve to feel empowered by your body, not held back by it.
The changes in your body are by design.
They are not a weakness, a mistake, or a medical mystery.
They are meant to hold you and your baby through the tender first moments of motherhood.
In the fitness world, there are few resources that understand the unique needs of your changing body. For years, we’ve turned to surgery or complacency as our only options.
I believe women deserve better.
You deserve intentional resources that understand and celebrate all your body has done.
You deserve to return to your favorite activities, remove the fear surrounding birth, and feel confident about lifting your baby and running up the stairs.
I believe you’re capable of so much more than you realize and I can’t wait to see you on the other side.
♥️ Brooke
