Lily by Lorus

your pre & postnatal experts

the best prenatal experts

the best prenatal workout

all from the comfort of your home

all for free!!!


12 week program starts in …


12 week program

free program? what's included & what's the catch...

Lily by Lotus will be accepting 30 women for our exclusive new offering – for FREE! Our only ask if you give us feedback during the program!

you & your prenatal expert

feel empowered

The Lotus Method is more than just another workout. We are pre and post natal experts who know (scientifically) what your mothering body is capable of. We specialize in preparing women for the demands of pregnancy, labor and motherhood. We use our decade of expertise to craft workouts that meet your body’s needs, because let’s be real – this is not a one size fits all experience. This way we ensure that not only are you getting the best results (we keep it challenging), but also getting the safest workout.

imagine if...



the person
the lotus method

The Lotus Method was started back in 2014 by founder, Catilin Ritt. She had been working for 5 years as the Pre/Postnatal Master Trainer at SCLA (now Equinox). After working with hundreds of pre/postnatal clients in a one-on-one personal training setting, she noticed the lack of guidance and support surrounding exercise and recovery for both her prenatal and postpartum clients were being given and knew mothers deserved better. 



It also became very clear to her that every pregnancy and postpartum journey is unique, and what one woman needed could be completely different from the next. So, she set out to create a customized personal training experience exclusively for prenatal and postnatal women. Her methodology and practices have helped thousands of women feel safe, strong and empowered in their bodies as they transition into motherhood.



And no… Caitlin is not yet a mother herself. The Lotus Method was created not through her own needs, but by being deeply in touch with those of her many clients over the years. Ultimately, she created The Lotus Method for you.


your 12-week lily by lotus program


support from your pre & postnatal expert

Enjoy 1 one-on-one virtual personal training sessions with your pre & postnatal experts! The first, before you join our group classes so we can get to know you and your body's needs.


And because we know first hand that things can change week to to week during pregnancy - your pre & postnatal expert will check in with you to make sure we keep you feeling your best!


virtual classes

Led by one of our incredible pre & postnatal experts - join 6-12 other women all in similar pregnancy staging through these 30 min strength training full body workouts with an emphasis on breath, alignment, pelvic floor and core health while preparing you for the demands of pregnancy, labor and motherhood.


customized workouts

Because every pregnancy is unique, your workouts should be too!  What one woman needs might be completely different than the next.  Which is why your small group classes will be supplemented by workouts designed by your pre/postnatal expert with you in mind. Follow along via your video workouts designed to make you feel your best!


virtual workshops

Breastfeeding/Bottle feeding 101 - join board certified Lactation Consultant Katie Howser for this virtual workshop to learn about all things feeding in this hands on workshop!


Pelvic Floor 101 - ask Pelvic floor Physical Therapist Liz Miracle all your questions regarding the pelvic floor, birth, postpartum recovery and more in this open discussion workshop. Nothing is TMI!

fun stuff


Last but not least you will get all the bands, balls and Lotus Method swag you need to not only get the most out of this program but also look cute while doing it too!

client stories

When I was newly pregnant, I tried to go to classes at various studios that claimed to be 'prenatal' or that said they could tell you how to modify for pregnancy. I quickly learned that most of these studios do not know how to modify and I had weird aches and pains that I had never had before (why is my tailbone hurting!?) and I was craving connection with other moms who were experiencing what I was. Enter The Lotus Method! I started training at TLM and from the first visit, I instantly felt supported and cared for. More than that, I felt strong again.  

I wasn't worried about hurting myself or my baby because I knew I had a trainer who was experienced and could guide me. Every mom needs TLM because every mom deserves to feel strong, prepared, and supported through pregnancy and beyond. 

Roni D.

The Lotus Method is flawless in my opinion. The trainers know exactly how to safely help pre and postnatal women gain and maintain the strength they need during pregnancy and after. I believe I could have avoided a lot of issues had I found them sooner. The TLM trainers care deeply about their clients and you can feel it instantaneously.

Every mother needs The Lotus Method!

Morgan A.
I recommend The Lotus Method for any woman who wants to feel their best! At 38 weeks and 6 days pregnant, after a TLM work-out session, my body had never felt better, healthier or stronger during pregnancy! I am so grateful that I found a team of pre & postnatal trainers who understands my body and helps me achieve my fitness goals. Thank you TLM for all you do!
Ashley S.

your crew awaits

this program is
perfect for you if...

lily by lotus

ready to learn more?

apply to join

Between 12-26 weeks pregnant?

Fill out this quick form and we will be in touch if you are accepted to schedule your initial on-boarding session with your pre/postnatal expert and answer any additional questions you may have!


Classes begin 9/20/21- we will be onboarding women with their 1-on-1 virtual session before classes begin!


The Lotus Method has been around for 7 years.  We have trained thousands of pre & postnatal women in our studios in San Francisco and virtually around the world.  But this offering is NEW, yes!  And we are so excited to welcome our first 30 women to this exclusive offering!

At The Lotus Method we incorporate body weight, strength training and band work to help women prepare for the physical and mental demands of motherhood!  Think squats, lunges, and deadlifts with a strong emphasis on pelvic floor and core awareness, breath and alignment. Combined with a whole lotta support, love and fun!

Not a problem at all! Your pre & postnatal expert will create workouts to meet you where you are at! Many of our women are completely new to strength training or have never worked with a trainer before!

We joke that our tag line is #itsnotyoga!  Not that yoga can’t be challenging, buy typically prenatal yoga isn’t.  Since pre & postnatal fitness is all we do we know exactly the right amount of challenge to get you sweating while still providing a smart and effective workout!

We will send you the bands you need and if you have free weights – groovy, but not necessary. Other than that just your beautiful self, and a laptop or phone to watch your workouts on!

12 weeks is the length of the program.

We will have 8 classes that you can attend a week to use your 2x per week live virtual classes:

7am Tuesday & Thursday

12pm Monday, Wednesday, Friday

9am Saturday


Classes are 30 mins long

Since it is a 12 week program and we want you to be able to participate for the entire program so we are accepting women 12-26 weeks pregnant as of 8/23/21

It is!  The reason for that is while we are seasoned professionals with a decade of experience working with prenatal women, this is a new offering we are testing before launching to the general public and need your feedback and engagement before we launch.  You will be helping us make it even more perfect then we think it already is!
; )

Still have questions? Email Caitlin at


Sarah Matias

Why did you become a pre/ postnatal exercise specialist?

After working in a physical therapy clinic I very quickly became aware of how underserved the pre/
postnatal community was. Women who were trying to conceive, pregnant, and postpartum were
seeking out help and guidance in navigating their motherhood journey. The healthcare professionals
did not have the time or resources to be able to provide them the one-on-one attention they needed.
Being able to empower women and help support them through their journey is something that I could
only have dreamed of. The Lotus Method has allowed me to help women not feel alone through this
challenging time in their lives, and I love being able to continue supporting them!

What inspires you the most about our clientele of
badass women?

Their priority to take care of themselves! Our clients run the world, from stay at home moms to CEO’s
these women’s schedules are packed! Yet they still prioritize taking the time to invest in themselves.
Literally running from a meeting straight into an exercise circuit is not uncommon for our mom’s. They
carve out an hour to focus on their strength, their mental health, and their happiness!

If you had to listen to one song on repeat for the
rest of your days – what would it be?

How can I just choose one! River by Leon Bridges or Ritual Union by Little Dragon.