Memberships Pregnancy Postnatal Birth Prep Prolapse
More
Our Story App Equipment Journal Join our List
Join Now

What Are the Best Pelvic Floor and Core Exercises During Pregnancy?

 

Learn the best pelvic floor and core exercises for pregnancy, which movements are safe throughout each trimester, and how to build strength, stability, and confidence with a physio-led pregnancy exercise program.

 

Start the EMP Pregnancy Program

Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.

How Do You Strengthen Your Pelvic Floor and Core During Pregnancy?

 

Strengthening your pelvic floor and core during pregnancy starts with the right approach, not the hardest exercises. As your body changes, your exercise routine should focus on deep core activation, pelvic floor coordination, breathing, posture, and functional strength rather than high-intensity abdominal workouts.

Safe pregnancy exercises are designed to support your growing baby while helping your body adapt to the physical demands of pregnancy. Learning how to engage your pelvic floor and deep core muscles correctly can improve stability, reduce discomfort, and prepare your body for labour, birth, and postpartum recovery.

Benefits of strengthening your pelvic floor and core during pregnancy include:

  • Improved core stability to support your growing bump.
  • Better pelvic floor function to support bladder and bowel control.
  • Reduced back, pelvic, and hip discomfort.
  • Improved posture, balance, and breathing.
  • Increased strength and confidence to prepare for labour, birth, and postpartum recovery
See how the EMP can support your pregnancy

The EMP Pregnancy Program is for you if….

You’re Pregnant

You want to stay strong and active through pregnancy

You want safe, effective exercise that supports your changing body and helps you keep moving with confidence.

You feel nervous about exercise

You’re unsure what exercise is safe

You want to stay active, but you’re not always sure what to continue, modify or avoid as your pregnancy progresses.

You’re tired, nauseous or overwhelmed

You’re tired, uncomfortable or short on time

You need realistic movement options for different energy levels, symptoms and busy days.

You want to protect your core and pelvic floor

You want to protect your core and pelvic floor

You want to understand how to support your changing body, not simply avoid exercise or hope you’re doing the right thing.

You were active before pregnancy

You want exercise that adapts with your pregnancy

You want guidance that changes with you, so you know what is appropriate for each stage rather than following the same workouts throughout pregnancy.

You want expert guidance

You want expert guidance

You want a clear plan from pregnancy and pelvic health experts instead of piecing together conflicting advice from Google, YouTube or Instagram.

Watch:How to support your pelvic floor during pregnancy

 

Staying connected to your pelvic floor during pregnancy can help support strength, coordination and function as your body changes.

In this video, EMP founder and pelvic health physiotherapist Lyz Evans shares simple guidance to help you understand and support your pelvic floor throughout pregnancy.

See the EMP Pregnancy Pathway
 

How does your pelvic floor and core change during pregnancy? 

Your body undergoes some incredible changes during pregnancy. However, nothing changes quite as much as your core and pelvic floor. As a physio-led program, we are passionate about helping you to keep your core and pelvic floor strong and connected with pregnancy-safe exercises and workouts. 

pregnancy pelvic girdle pain safe exercise

Pregnancy Core Changes

During pregnancy, your uterus will expand from 70g to up to 1kg. As your baby grows, your abdominal wall has to stretch and lengthen. The linea alba (a strong band of connective tissue) thins and widens, resulting in increased abdominal separation. Between 72%-100% of women will experience rectus diastasis in their third trimester. This is a normal part of pregnancy required to ensure your baby has space to grow. However, safe pregnancy core exercise can help reduce the degree and depth of separation you experience. 

pregnancy pelvic girdle pain safe exercise

Pregnancy Core Changes

During pregnancy, your uterus will expand from 70g to up to 1kg. As your baby grows, your abdominal wall has to stretch and lengthen. The linea alba (a strong band of connective tissue) thins and widens, resulting in increased abdominal separation. Between 72%-100% of women will experience rectus diastasis in their third trimester. This is a normal part of pregnancy required to ensure your baby has space to grow. However, safe pregnancy core exercise can help reduce the degree and depth of separation you experience. 

 

Pregnancy Pelvic Floor Changes

Your pelvic floor needs to be able to contract and lift to protect your pelvic organs and maintain continence. But it also needs to be able to open and relax. During birth your pelvic floor needs to be able to stretch up to 3 times its normal length to allow for the passage of your baby down the birth canal. Learning how to engage and relax your pelvic floor is vital for a healthy pregnancy.

 

Pregnancy Pelvic Floor Changes

Your pelvic floor needs to be able to contract and lift to protect your pelvic organs and maintain continence. But it also needs to be able to open and relax. During birth your pelvic floor needs to be able to stretch up to 3 times its normal length to allow for the passage of your baby down the birth canal. Learning how to engage and relax your pelvic floor is vital for a healthy pregnancy.

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Pelvic Floor and Core Coordination Changes

During pregnancy, your pelvic floor and core muscles must continuously adjust to support the growing uterus and changing posture. The muscles work together to manage pressure during everyday movements, such as standing, lifting, or walking, while also protecting pelvic organs. Many women notice subtle shifts in strength, endurance, and control of these muscles, which is a normal and necessary part of pregnancy. Practicing safe, targeted exercises helps maintain proper coordination, reduces discomfort, and supports optimal function throughout pregnancy.

Pelvic Floor and Core Coordination Changes

During pregnancy, your pelvic floor and core muscles must continuously adjust to support the growing uterus and changing posture. The muscles work together to manage pressure during everyday movements, such as standing, lifting, or walking, while also protecting pelvic organs. Many women notice subtle shifts in strength, endurance, and control of these muscles, which is a normal and necessary part of pregnancy. Practicing safe, targeted exercises helps maintain proper coordination, reduces discomfort, and supports optimal function throughout pregnancy.

Feel confident what to do in every trimester

Physio-led evidence-based workouts for pregnancy and postnatal health

Week by Week Pregnancy Programs

Know what to do, what to modify and when to scale back as your body changes

Week-by-week pregnancy programs and postnatal recovery

Support your core and pelvic floor

Learn more than 'just do your kegels' with pregnancy-specific pelvic floor and deep core guidance led by pelvic health experts.

Variety of workouts for pregnancy and postnatal fitness

Prepare for birth and recovery

Build strength, mobility, breath awareness and confidence as your pregnancy progresses.

Trusted pregnancy fitness program recommended by healthcare professionals

Support for postpartum

Transition into postnatal recovery with clear expert-led postnatal programs that start from birth.

What is the EMP approach to pelvic floor and core exercise?

 

What is the EMP approach to pelvic floor and core exercise?

Maintaining a strong core and pelvic floor will help reduce your chances of experiencing long-term pelvic floor complications and abdominal separation. It is also incredibly important for your postnatal recovery. The Empowered Motherhood Program will help you keep your pelvic floor and core feeling strong and prepared for birth. 

Pregnancy Core Exercises 

The Empowered Motherhood Pregnancy Core Program is designed to help you maintain core strength, reduce rectus diastasis and optimise your postnatal recovery. There are specific exercises that we recommend doing in pregnancy to help support your abdominal wall and core connection including:

  • Deep core activation exercises.
  • Quadruped exercises promote pelvic stability and core control. 
  • Modified planks on a fit ball, wall or chair to support core strength.
  • Oblique-focused movements in kneeling and side-lying.
  • Rotational and functional movements to ensure your core can cope with daily life.
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Pregnancy Core Exercises 

The Empowered Motherhood Pregnancy Core Program is designed to help you maintain core strength, reduce rectus diastasis and optimise your postnatal recovery. There are specific exercises that we recommend doing in pregnancy to help support your abdominal wall and core connection including:

  • Deep core activation exercises.
  • Quadruped exercises promote pelvic stability and core control. 
  • Modified planks on a fit ball, wall or chair to support core strength.
  • Oblique-focused movements in kneeling and side-lying.
  • Rotational and functional movements to ensure your core can cope with daily life.
pregnancy pelvic girdle pain safe exercise

Pregnancy Pelvic Floor Exercises 

The EMP includes pelvic floor workouts for each trimester. Research shows a structured pelvic floor exercise program in pregnancy can result in:

  • 62% reduction in urinary incontinence in late pregnancy and  early postpartum.
  • 20% reduction in the length of second stage of labour.
  • Reduction in the use of forceps in vaginal birth deliveries.

The EMP pregnancy pelvic floor program includes: 

  • Endurance contractions. 
  • Fast contractions to develop the 'knack' and support continence.
  • Pelvic floor release to prepare for birth.
  • Specialised workouts for women with prolapse. 
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Core and Pelvic Floor Birth Preparation

Your pelvic floor muscles need to be able to relax and stretch to allow for the passage of your baby out of the birth canal. From 34 weeks, our birth preparation program includes pelvic floor-specific workouts to help you to:

  • Release and open your pelvic floor to allow for the passage of your baby through the birth canal. 
  • Learn how to push optimally and use your core to support optimal pushing techniques.
  • Protect your pelvic floor during birth with specific birthing positions and techniques.
  • Reduce your risk of perineal tearing and trauma.
pregnancy pelvic girdle pain safe exercise

 Your pathway from pregnancy to postpartum 

No random workouts. No scrolling for modifications. EMP gives you a clear, physio-led pathway that meets you where you are and grows with you.

Created by experts who understand pregnancy, birth and recovery

 

 

EMP was created by a physio and postnatal specialist after six pregnancies and supporting thousands of women.

You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.

Because pregnancy advice online can feel confusing fast

 

Get clear guidance you can trust, with workouts and education designed for every stage of your pregnancy.

Why so many women chose the EMP for their first pregnancy

 

Trusted by mums and recommended by health care professionals 

pregnancy pelvic girdle pain safe exercise

 

"I can move move my body safely with your program"

I’ve been really enjoying the pregnancy program and have been completing an average of 3 sessions a week, plus daily walks. Knowing I can move my body safely with your program has been wonderful and has made me feel more like myself again. I’m not experiencing any pain either. I also really enjoy the educational videos.

Whitney N

EMP Member 

 

 

 

 

 

 

 

 

"The EMP helped me keep exercising safely from home all the way up to birth"

As a first-time mum, I had no idea what was safe or what i should be doing each week. EMP made me everything feel simple. I loved having expert guidance, pelvic floor support and workouts I could trust. I felt strong throughout pregnancy, much more prepared for birth, and so reassured knowing exactly what to do next.

Dr Naz H

First-time mum & doctor

Full Journey Membership

Choose your commitment option. Yearly or Six Monthly. 

 

The EMP Full Journey Membership is designed to support you through every stage of pregnancy and postpartum. 

Unlike a traditional fitness subscription, we aren't here for a quick fix. The EMP follows your motherhood journey with expert-led pathways that evolve with you.

Choose the commitment option that best suits you. 

Includes:

  • Expert-led week by week programs for Pregnancy, Pelvic Pain, Birth Recovery, C-Section, Advanced Postpartum and Pelvic Floor and Core. 
  • Transition straight from pregnancy care to postpartum support once your baby arrives. 
  • Keep building strength after birth with progressive pathways that help you to move from early postnatal rehab to advanced fitness and strength. 
  • Expert education and personalised support, plus Q&A access. 
  • Free 7 Day Trial 
Start your Free Trial

What’s included in your pregnancy pathway

  • 3 core pregnancy workouts each week
  • 2 optional bonus classes
  • Pregnancy-safe strength, pilates, mobility and cardio
  • Weekly expert education 
  • Trimester-specific workouts 
  • Pelvic floor and core 
  • Expert Q+A
  • On-demand access from home
  • A clear transition into birth preparation and postnatal recovery

All Your Questions, Answered:

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. Pregnancy safe workouts combined with expert education and real life support. 

Pregnancy Program

Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support. 

Birth Preparation

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. 

Postnatal Program

We created the Empowered Motherhood Program with a simple mission: 

To ensure that all mothers have access to expert-led exercise and education. 

Start your Empowered Motherhood

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.