Online Pregnancy Workout Program
Birth will ask a lot of you. Be ready to meet it with confidence
Recommended by OB/GYNs, midwives, pelvic health professionals and doulas in 80+ countries
Proactive pelvic floor prep for birth & smoother recovery
Early postpartum movement & guidelines
Nervous system tools to meet labor with more ease
Pregnancy workouts & mini tools for busy days
Pregnancy-related pain solutions and movement classes
Birth prep & movements for every stage of labor
$97
payment plan available
Lifetime access, no subscription fees
Your body is doing a lot right now
Making room, carrying more, changing how you move and breathe and rest. These months are your chance to prepare it for exactly how it actually works – as one connected system.
Arrive at birth steadier, clearer, and more sure of what your body can do
We are just going home from the hospital today. The birth was also smooth as I knew how to relax my pelvic floor muscles. Every woman should know this, I am glad RYC® exists.
What’s inside the pregnancy and birthing program
Everything your body needs from conception to 8 weeks postpartum
Under 20 minutes a day
Pregnancy and birth workouts
Seven sessions (18 mins or less) with breath and nervous system coordination woven through every one:
Birth preparation videos and educational resources
The Simple Six
Six movements designed to be done throughout your day – no mat, no equipment, five minutes. After sitting, before walking, between tasks.
Pain and symptom education and movements
A dedicated video for the most common pregnancy pains:
Each one covers what's happening, why, and what helps and comes with an easy reference cheat sheet to help you with consistency.
Early Postpartum
Evidenced-based recovery from day 1
Foundational framework
Watch once (or more!) and every session makes more sense:
A pelvic floor ready for birth
Your pelvic floor has to both contract and yield, and switch between the two as your baby moves down and through.
Most preparation trains only the contracting. A pelvic floor that has only learned to grip cannot release when it counts, and that letting go – and the ease of moving between the two – is the part that usually gets missed. It's what proactive pelvic floor prep is built to train.
Three parts of the system, trained together
Pelvic floor
to move between contracting and yielding
Breath
what enables the pelvic floor to yield
Nervous system
always reading whether it’s safe to soften or to brace
Bolstered by foundational education
Alignment & Posture
tips to best support your pregnant body and pelvic floor
Walking tips
learn how and why to use your glutes when you walk
Core engagement
the dos and don’ts to best support your pregnant core
Under 20 mins a day
Works on its own or with your current training
As your complete pregnancy movement plan
Alongside the training you already do, to make it pregnancy-safe and birth-ready
- + Yoga
- + Pilates
- + Crossfit
- + Weight training
- + Barre
- + Walking
REAL RYC® METHOD RESULTS
What women are saying
After being diagnosed with diastasis recti and an umbilical hernia following my 2nd birth, I carried a lot of fear about my body in later pregnancies. During my 4th pregnancy, I practiced RYC® 2-3 times a week, and it changed how I felt completely. Instead of wondering how my body would cope, I felt strong, supported and trusting of my body. I stayed active – walking, body-weight training, moving with my kids – and felt so much more at ease. Birth was quick, and my recovery felt noticeably smoother than after my previous births.
During my second pregnancy, I was already an RYC® teacher, and alongside my own classes I always came back to RYC®. In my early months I could practice up to stage 3, and whenever I had an SPD or SIJ flare-up, the SI joint classes helped me instantly. I felt amazing and strong throughout this pregnancy. Soon after giving birth, I started with movements from RYC® again – I believe the shoulder rotations especially helped me have far less shoulder pain from nursing than with my firstborn.
Lifetime acess, no subscription fees
See how Bump & Birth compares to typical prenatal programs and online birthing classes.
Feature | Bump & Birth | Most prenatal | Birth class |
|---|---|---|---|
| Pregnancy-safe workouts, all trimesters | Included | Included | Not included |
| Pregnancy pain education, with a targeted movement class for each | Included | LIGHTLimited | Not included |
| Whole-body education – breath, alignment, gait, nervous system | Included | LIGHTLimited | Not included |
| Full-range proactive pelvic floor prep – contract, release, and the switch | Included | Not included | Not included |
| Movement-based birth preparation (final weeks and pushing) | Included | Not included | LIGHTLimited |
| Early postpartum recovery from day 1 | Included | Not included | Not included |
| Pregnancy, birth and early postpartum in one | Included | Not included | Not included |
| Under $100, lifetime access | Included | Not included | Not included |
*Installments available
Your whole body, prepared for birth
When the whole system is prepared together, birth can be easier and smoother – and you can meet it knowing your body is ready.
How it works
Get access
One payment, lifetime access across every pregnancy.
Take 18 minutes for your body
18 minutes or less of movement that meets your body where it is – softening pain, releasing pressure, making room for you and your baby.
Go into birth prepared
Your pelvic floor, breath and nervous system have all been part of the work, so your body knows its part when labor begins.
WHO BUILT THIS
Lauren Ohayon
Founder, Restore Your Core®
For more than 25 years, I've been teaching women how their core and pelvic floor actually work – through pregnancy, birth, recovery and beyond. My method, Restore Your Core®, treats the pelvic floor as part of a whole system: breath, ribs, pressure, gait, the nervous system, and the everyday movement patterns that shape how the body works.
That same approach is what I brought to teaching in-person prenatal childbirth classes in New York, to guiding thousands of women as they prepared and healed their bodies through pregnancy, birth and recovery, and to co-founding One Strong Mama, now Body Ready Method®. In the years since, I've refined it into the RYC® prenatal pelvic floor tools and the proactive pelvic floor prep this program is built on.
Bump & Birth is the pregnancy program I've wished I could hand every woman I've ever worked with. It's the same work I now teach to doulas, midwives, physiotherapists and movement professionals around the world – made for you to use at home, at your own pace, wherever you are in your pregnancy.
25+ years in movement and pelvic floor education · Prenatal childbirth educator · Trusted by doulas, midwives and physiotherapists worldwide
WITH GUEST VIDEOS BY
Lorie Michaels
Birth Preparation Specialist, Restore Your Core® Professional, Spinning Babies certified parent educator, and body aware practitioner, SpCPE, SpBAP, Evidence-Based Birth Instructor, Body Ready Method® Professional
Lorie contributes the birth-specific pelvic floor content – what the body needs in the final weeks of pregnancy and in the pushing stage itself.
ONE PRODUCT, LIFETIME ACCESS
RYC®
Bump & Birth
$97
One purchase
Lifetime access
Every pregnancy
Installments available
7 pregnancy workouts (under 20 min each)
7 pain and symptom videos
The Simple Six daily movement practice
Nervous system training throughout
Foundational framework videos
Early postpartum recovery
Yours across every pregnancy
Discounted pathway into the full RYC® postpartum program
REAL RYC® METHOD RESULTS
What women are saying
After my birth I was in pain for almost a year, dealing with an injured pelvic floor, prolapse and incontinence, and kept being told to just come back later. What I needed most was someone to prepare me and walk beside me – and I didn't have that. If Bump had existed when I was pregnant, my story could have been so different.
I started RYC after my 4th pregnancy to help with weakened core muscles and recurring back pain. I was so pleased with my recovery. When I became pregnant with my 5th and 6th babies I continued doing RYC during my pregnancies to keep my core and pelvic floor strong. I believe that RYC helped me to have easier labors, and I could tell a difference in my recovery following this method. I would recommend it to all women who are preparing for pregnancy, are currently pregnant, and who are recovering postpartum.
Lifetime acess, no subscription fees
Common questions
RYC® Bump & Birth is an online pregnancy and birth preparation program created by Lauren Ohayon, founder of Restore Your Core®. It combines pregnancy workouts, birth preparation training, pain and symptom support for common pregnancy conditions, and early postpartum recovery into a single $97 program with lifetime access. The core of the method trains the pelvic floor, breath, and nervous system together, so the same preparation that supports a comfortable pregnancy also trains the body for labor. It’s recommended by OB/GYNs, midwives, pelvic health professionals, and doulas in 80+ countries.
Train your body so you can
trust it in birth.
