The definitive online exercise
program for expecting moms.

Not only teaching you the best in prenatal exercise but also answering your most pressing questions on back pain, a strong core, pelvic floor health and what moves to do to prepare for birth.

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Blending the best of exercise and education

What's Included

  • 6 Curated prenatal exercise videos
  • Multiple Educational videos for pregnancy
  • Pelvic floor strengthening and awareness videos
  • Body Alignment for Pregnancy videos
  • Mind-Body Connection Handout
  • Tried and true techniques to relieve pains and discomfort
  • Baby positioning for birth videos
  • What to do when you are overdue
  • Birthing Time and Pushing Positions
  • Cesarean Recovery Tips
  • Lifestyle ideas for easier pregnancy experience
  • Core strengthening during pregnancy video (yes, Core strengthening is possible during pregnancy)



  • I'm so grateful for the One Strong Mama program, it helped make my 3rd pregnancy the most comfortable yet. This program helped me find ways to prevent further diastasis recti that I had experienced before, as well as find ways to adjust daily movements practices to continue to feel strong all the way through birth and postpartum. As a prenatal yoga instructor and social worker, I appreciated Lindsay and Lauren's focus on mindful movement, alignment, as well as their inclusiveness of all the ways we give birth. Margot Strahl

  • I'm a mom of three, a doula, a yoga and fitness professional with over a decade of experience, and I love the OSM program. The exercises are simple and easy to follow. But even more, they are truly purposeful, with a clear focus on building strength and function for pregnancy, birth and life. The videos and the library of information have definitely informed my teaching. And at a fraction of the cost of most professional trainings, I  now have ongoing access to an incredible collection of resources. Moms in the pregnancy year and beyond, and professionals working with this population, will greatly benefit from this program. I can't recommend it highly enough. Melissa Gutierrez Nelson

  • Our patients love One Strong Mama. We notice that patients who are working through the One Strong Mama program have less restrictions throughout their soft tissues and muscles. Our patients who have dedicated time to One Strong Mama, do not tend to have many complaints or favor certain positions through their pregnancies. As we continue working on balancing their pelvis with chiropractic care and bodywork, having little soft tissue and muscle tightness it makes their visits with us further apart than other patients that are in our office. We highly recommend One Strong Mama to our expecting mamas! Dr. Jeni Massa and Brianna Bing with Sprout Chiropractic and Wellness

  • Lindsay and Lauren's work got me through my 3rd pregnancy. Their restorative and corrective exercises are easy to do, the instruction easy to follow, requires very little equipment, and can be worked into daily movement practices. I fee stronger than I ever have and cannot recommend this program enough to mamas! You don't have to be in pain during pregnancy, be a strong mama and live well! Laura Pladson

  • I had such an amazing experience with One Strong Mama and would highly recommend to everyone. Not only did it help prepare me physically, but also helped me process emotionally while preparing for my vbac. I was able to have such an easy birthing time as well as recovery postpartum thanks to the movements/exercises I learned. Jessica Anderson

  • Staying comfortable and active my entire pregnancy was priceless. What surprised me was how it stuck with me postpartum. Even when I ended up with a baby that always needed to be held! Sarah Schultz

Created By

Lauren Ohayon

I am Lauren, a longtime yoga, and pilates teacher. I am best known for my work supporting women strengthen their core and pelvic floor during pregnancy and postnatal. I am one strong mama to 3.


Lindsay McCoy

I am an experienced birth doula, childbirth educator, and exercise physiologist. I combine my knowledge working with women throughout their pregnancies and births with my knowledge of the body to help women have easier pregnancies, births, and postpartum journeys. I am one strong mama to 4.