Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Physio-led Online Pregnancy Pilates
Safe physio-led online pilates program for every stage of pregnancy
You want to stay active during pregnancy, but you also want to know you’re moving safely. Prenatal Pilates offers a safe and effective way to keep moving whilst supporting your changing body.
As your pregnancy progresses, your body is constantly adapting. Pilates helps you adjust by improving circulation, supporting your breathing, and keeping you moving with control. These benefits not only make pregnancy more comfortable but also prepare you for a smoother labour and a faster recovery.
Each trimester brings unique demands, which is why you need specialised sessions designed just for pregnancy. These workouts help you move in ways that protect your pelvic floor, adapt to your growing bump, and build the strength and mobility you’ll rely on for both birth and recovery.
Research shows that prenatal Pilates can:
- Improve your core strength, posture, flexibility, and pelvic floor function
- Reduce common discomforts like back pain and fatigue (da Silva et al., 2019)
- Support your mental health by improving sleep, easing anxiety, and boosting confidence as you prepare for birth (Curi et al., 2022)
With a physio-led online approach, every workout is evidence-based, safe, and tailored to your stage of pregnancy. Modifications are built in for your trimester, your fitness level, and your personal needs. Each session focuses on controlled movement, core stability, and pelvic floor awareness—so you can stay active at home while knowing you’re supported by expert guidance.
Quick Facts & Key Points
- Research confirms that prenatal pilates improves core strength, posture, flexibility, and pelvic floor function while reducing back pain and fatigue (da Silva et al., 2019).
- Health benefits: Regular practice can boost mental well-being, sleep quality, circulation, and breathing efficiency, supporting both comfort and preparation for birth (Curi et al., 2022).
- Adapting to change: Pilates helps the body adjust to the postural and musculoskeletal shifts of pregnancy, easing common discomforts and supporting smoother postpartum recovery.
- Expert-led safety: A physio-led approach ensures each session is evidence-based, trimester-appropriate, and modified to suit your fitness level and needs.
- Accessible anywhere: Online pilates allows you to train from home, while still receiving expert guidance focused on control, stability, and pelvic floor awareness.
Why is pregnancy pilates important?
Pregnancy pilates offers a chance to connect mindfully to your body whilst building the inner strength you need to prepare for birth and the postnatal period. In the Empowered Motherhood Program, our physio-led online pregnancy pilates classes will help you to move your body safely from home with specialised pregnancy pilates classes for each trimester.
Support Better Breathing and Relaxation
As pregnancy progresses, the growing uterus can limit space for the diaphragm, making it harder to take deep breaths. Pilates incorporates controlled breathing techniques that improve lung expansion, oxygen delivery, and relaxation. This not only helps reduce feelings of breathlessness but also promotes calmness and stress relief, which are especially valuable during pregnancy and labor.
In the EMP, we have supported thousands of women through their pregnancies, and we know that you need a personalised approach with specialised workouts for each trimester. Our physio-led pregnancy pilates classes include specialised movements to help improve core connection, reduce back pain and pelvic pain and prepare your body for birth. These sessions are designed to adapt with you as your pregnancy progresses, ensuring safety and confidence at every stage. You’ll also gain tools and techniques you can carry into labor, delivery, and postnatal recovery.
Specialised Classes for Pelvic and Back Pain
We know how easy it is to stop moving when you are experiencing pain. Our specialised pregnancy pilates for pelvic pain and lower back pain will help you to keep moving safely and reduce the cycle of pain. Some of the EMP prenatal pilates classes include:
- Pilates for pelvic girdle and SIJ pain
- Pilates for pubic bone pain
- Pilates for lower back pain
- Thoracic mobility and release
- Fascial release and postural support
Pregnancy Pilates for Core and Pelvic Floor
Our pilates programs are combined with the latest research and evidence on abdominal separation to ensure that you are moving your body in a way that is not only safe during pregnancy but which supports your postnatal recovery. Our prenatal pilates classes focus on strengthening the transverse abdominis - which is important for maintaining core strength and control during pregnancy and reducing back and pelvic pain.
- First-trimester pilates to help build a connection to the transversus abdominis and introduce pregnancy-safe modifications.
- Second-trimester pilates designed to accommodate and balance all the changes to your abdominal wall and posture during this trimester.
- Third-trimester pilates focused on stability along with 'down-training' to prepare your body for birth.
I absolutely love the EMP! It makes staying active and strong during pregnancy easy. I feel so informed when it comes to preparing my body as best as I can!”
— Elissa
The EMP is an amazing program that I can't recommend highly enough. The wealth of information, the varied and specialized workouts- thank you so much.”
— Verity
Why the Empowered Motherhood Program Matters
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Over 400 Workouts
Stay motivated with over 400 specialised strength, cardio, pilates and yoga workouts from first trimester to advanced postpartum.
Join our community of mothers
Plus you'll get access to our community of strong, intelligent and empowered mothers.
All Your Questions, Answered:
Is pilates safe during pregnancy?
What are the benefits of pregnancy pilates?
What equipment do I need?
How often should I do pregnancy pilates?
What makes physio-led pilates different?
Can pilates help with labor preparation?
Feel confident at every stage - from early pregnancy to postnatal recovery.
Feel strong and move safely through each trimester with our physio-led week by week program. Pregancy safe workouts combined with expert education and real life support.
Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support.
Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program.
We created the Empowered Motherhood Program with a simple mission:
