Your workouts for pregnancy,
postpartum, and
everything after.
Three programs, one path: BUMP for pregnancy, REBUILD for postpartum recovery, BUILD & BURN for everything after. Safe, effective, and reviewed by medical experts. Created by two moms, for all moms.
SHEFORMS is fitness for the
most demanding phase of your life.
Finding time to exercise is hard enough. And not knowing what's safe for a pregnant or postpartum body makes it even harder to stay active.
That's why SHEFORMS exists. Our programs are designed around your individual needs: effective, safe, and made for real life. Workouts that fit into your everyday life, with a bump or with your baby.
One program for every phase.
Wherever you are right now: at SHEFORMS you'll find the training that fits your body today.
BUMP
Your pregnancy fitness program and birth preparation. 45 follow-along pregnancy workouts, from yoga and pilates to targeted core and pelvic floor sessions, matched to your week of pregnancy. Stay active, ease common pregnancy pains, and prepare your body for an empowering birth.
- From week 14
- Programs for 2nd & 3rd trimester
- 45 follow-along workouts
- Birth preparation
From $95 Taxes included per program · One-time payment · No subscription · 3-year access
REBUILD
Your postpartum workouts with a clear 8-week structure. Rebuild your pelvic floor, core, and strength: safely, at your own pace, step by step back to your strength.
- 8-week plan
- 23+ workouts
- Diastasis recti self-test
- Early start from week 2
$95 Taxes included · One-time payment · No subscription · 3-year access
BUILD & BURN
The next level of fitness for moms. 8 weeks of strength and low-impact HIIT for everyone ready to train harder again: feel stronger, leaner, and more energized, all from home.
- 8 weeks
- Strength & low impact HIIT
- With or without equipment
- For every fitness level
$95 Taxes included · One-time payment · No subscription · 3-year access
Founded by two moms.
For all moms.
We are here to remind every mom, in the most demanding phase of her life, just how strong she really is.
Sally
Co-Founder · Mom · Certified Pre- & Postnatal Trainer
Sally is a certified pre- and postnatal trainer. With more than 350,000 YouTube subscribers, she is one of the best-known voices for fitness during pregnancy and after birth. And a mom of two herself.
After her own births, she was disappointed by what was out there for new moms. Nothing felt truly challenging and, at the same time, safe enough for a postpartum body. So she created REBUILD. The program she wished she'd had.
Sally lived in the USA for eight years and built her programs there. Thousands of women have trained with REBUILD, BUMP, and BUILD & BURN. Together with Anna, she founded SHEFORMS to bring them to even more women.
Sally is right there in every workout. She motivates, explains, and guides you through every single exercise.
Watch VideoAnna
Co-Founder · Mom of two little boys · Former customer
Anna was a customer before she became a co-founder. After her first birth, she found in REBUILD exactly what she had been looking for: postpartum training that is motivating, athletic, and safe, and fits into real life with a baby.
With her second pregnancy came BUMP. And with every program, one conviction grew: every woman should be able to do this. Anna and Sally have known each other for more than twelve years. Together they founded SHEFORMS.
Anna combines the customer's perspective with an entrepreneurial mind. She builds the SHEFORMS community, develops partnerships, and makes sure our programs reach as many women as possible. So that no woman feels like she's doing this alone.
Developed and reviewed by experts.
Every SHEFORMS program is created together with OBGYNs, midwives, and experts.
Watch VideoAs a gynecologist, I confidently recommend REBUILD to women after pregnancy because it offers a safe, structured and highly effective way to rebuild strength after birth. The program guides women step by step through postpartum recovery, with clear, anatomically accurate explanations and short workouts that are easy to fit into life with a baby. I especially appreciate that REBUILD focuses on the areas most affected by pregnancy and birth, including the pelvic floor and diastasis recti, while gradually strengthening the entire body and increasing intensity at the right pace. BUILD & BURN is the perfect next step for women who have completed their recovery and are ready to feel stronger, fitter and more challenged again. The structured weekly plan takes away the guesswork, helps women progress safely and gets them back to workouts that really make them sweat, while still offering modifications whenever needed. Together, REBUILD and BUILD & BURN provide a clear path from postpartum recovery back to feeling strong, confident and capable in your body.
Charlotte Eisenmann
Gynecologist
Watch VideoBUMP helped me feel strong, mobile and confident throughout my pregnancy. The workouts are designed for every stage, so I never had to worry about which exercises were safe for me and my baby. I experienced less back pain and discomfort and felt physically and mentally better prepared for birth. I especially loved the holistic combination of exercise, meditation and birth preparation.
Laura Schäfer
Female Longevity & Holistic Women's Health Expert
Sally's exercise routines are perfect for mothers, whether c-section or vaginal delivery. The modifications allow you to customize it to you. I love the quick exercises that you can complete while baby is napping. I recommend Sally's programs to all my patients.
Dr. Carolyn Moyers
Board Certified OBGYN · Founder of Sky Women's Health
Watch VideoI'm a doctor and a mother, and I used the BUMP program throughout my entire pregnancy. What I especially love is that it's an online program I can do from anywhere, and Sally explains exactly which exercises are right for each trimester. The different intensity levels are great, because I could do strength training while at the same time working on mobility, stretching, and cardiovascular fitness. This helped me go into birth strong and balanced, and to recover more quickly afterward. Every woman and every pregnancy is different, and Sally's program lets you choose what works for you.
Dr. Anne Latz
Doctor & Women's Health Expert
The programs were exactly the right companion for my body. Because after the birth of Milan, my body changed quite a lot. The mix of yoga and targeted pilates exercises is perfectly balanced. I love that I can independently decide whether to do a short 15-minute workout with my son or do one or two longer sessions while he sleeps.
Juliane Lickteig
Certified Yoga Teacher · Owner Nest Studio · Postpartum Expert
Your studio is wherever you are.
All programs run on your phone, tablet, or computer. All you need is a yoga mat and 10 to 30 minutes.
Follow-along videos
Sally trains with you in every video. She motivates, explains, and guides you through every exercise.
Structured weekly plans
Every session builds on the one before. You never have to wonder what's next.
10–30 minutes
Short, effective workouts that fit into your day. Available anytime, on demand.
Week 3: Abs & Full Body
Diastasis Recti
Full Body 3
Abs 1
Power Arms
Pilates 1
100% home workouts
Just a yoga mat. Whenever you want, as often as you want. Light weights optional.
Knowledge & meditations
Expert knowledge videos, audio meditations, and printable PDFs.
3-year access
Pay once, use it for three years. No subscription, nothing to cancel.
No SubscriptionMoms share their stories.
Real stories from all three programs: from pregnancy through recovery to new strength after.
BUMP“The BUMP pregnancy program helped me stay active and feel confident about moving safely during pregnancy. What I loved most was that it didn't just offer workouts, but also clear guidance on what movements are safe, what to avoid, and how to support common pregnancy pains like lower back pain and SPD pain. As a pregnant woman, it can be hard to know what is truly safe for you and your baby. BUMP gave me the reassurance and structure I needed. I would recommend this program to any pregnant woman who wants to feel strong, supported, and confident throughout her pregnancy.”
BUMP + REBUILD“I did BUMP and REBUILD, and I’m so happy Sally guided me through my journey into motherhood with her online programs. I had a very smooth and short birth, which I credit above all to the BUMP program: I was physically fit and my pelvic floor was well prepared. Afterwards, REBUILD helped me find my way back to myself and my body, giving it exactly the time it needs. Perfectly balanced week by week, and you always set your own pace. A wholehearted recommendation from one mom to every mom!”
REBUILD + BUILD & BURN“After my pregnancy I didn’t just want to get fit again. I wanted to strengthen my pelvic floor, build real strength and finally get back into a workout routine that lasts. REBUILD gave me exactly the right foundation, and BUILD & BURN was the perfect next step. The workouts fit easily into my day as a mom of three boys, and that is what finally made me stick with it. No excuses, no starting over again and again. Today I feel strong, fit and genuinely comfortable in my body. I recommend both programs wholeheartedly.”
“Treating myself to Sally's courses after the birth of my daughter was a true blessing. Following the REBUILD program and subsequently BUILD & BURN was no problem at all and brought me joy. Sally really helped me on my journey to reconnecting with myself. Her programs helped me rediscover myself and feel good again. I still do exercises from the BUILD & BURN program every week! I recommend Sally's exercises to every friend and continue to use them regularly. She is a wonderful trainer and a role model!”
“REBUILD was absolutely crucial for my mental health in those early postpartum weeks. It gave me something that was just for me during a season that felt completely overwhelming. I learned how to recover the right way: checking my diastasis recti myself and recognizing how far I could safely push without risking injury. Sally even shows simple ways to fit pelvic floor exercises into everyday moments, like during diaper changes. More than anything, it helped me feel like myself again and gave me confidence in my body. I wholeheartedly recommend REBUILD to every new mom!”
BUILD & BURN + MEAL PLAN“BUILD & BURN let me combine postpartum recovery with real strength training soon after birth. I could keep building awareness of my pelvic floor while slowly but surely regaining strength and the muscles you need for carrying a baby around. Because the focus stays so strongly on postpartum, I felt safely guided through every exercise, and I got back to my old form much sooner than I’d hoped. Plus, the MEAL PLAN recipes are an absolute dream and truly deliver: healthy, delicious, and above all quick and easy to make. I used to just grab whatever was fastest; now I meal prep on Sundays and enjoy it all week, and my husband benefits right along with me!”
Real results. Real women.
Women like you: little time, lots of love for their child, and the wish to feel strong again.
“REBUILD was a lifesaver for me after having my baby. The workouts were gentle but effective, perfect for my postpartum body. I loved how it focused on core strength and getting back into shape without feeling pressured or overwhelmed. After a few weeks, I felt stronger and had more energy to keep up with mom life.”
“I have always been slim but never toned. I always wanted abs so I tried Sally's program. Wow! It works!! The intensity increases week after week and you feel always challenged but never overwhelmed. The WhatsApp group was so helpful and Sally was there to answer all our questions.”
“I started the REBUILD program 4 months postpartum and then continued BUILD & BURN. I loved getting back to a healthy routine and enjoyed every single workout. I was part of the WhatsApp support group which really made a difference! The ladies held me accountable to complete the workouts also after an exhausting day. I now feel so amazing. Thank you!”
“I completed the REBUILD program and am so pleased with my progress, especially with feeling fitter. The program was gentle enough that I always enjoyed it, but the intensity built up week by week. Just the right pace to ease back into exercise!”
Your program at a glance.
BUMP
Your pregnancy fitness program and birth preparation. Stay active, fit, and healthy while preparing for an empowering birth.
Explore BUMPFrom $95 per program Taxes included
REBUILD
Your structured 8-week program to tone your body, heal your core, and strengthen your pelvic floor. Safely and at your own pace.
Explore REBUILD$95 Taxes included
BUILD & BURN
The next level of fitness for moms: 8 weeks of strength and low-impact HIIT for everyone ready to train harder again after recovery.
Explore BUILD & BURN$95 Taxes included
Training is one half.
Food is the other.
The SHEFORMS MEAL PLAN is our digital recipe guide for new moms: 28 days of quick, healthy meals that support your recovery, your energy, and, if you’re breastfeeding, your milk supply.
- 4 weekly meal plans with shopping lists
- 40+ recipes, ready in 5 to 30 minutes
- Nutrient guide & meals your baby can eat too
- No dieting, no calorie counting
Or add it to any program for $19.
$39 Taxes included · Instant download