- Elisa Empowered Motherhood Member
Physio-led online exercise programs for every stage of pregnancy
The best pregnancy exercise app is one that keeps you strong, safe, and supported through each trimester. During pregnancy, your body is constantly changing. You need workouts that adapt to those changes, specifically created to support you through each trimester with care and expertise.
In the EMP, our week-by-week pregnancy program has been thoughtfully designed to support the key areas of maternal health, including:
With EMP, you’re guided by experts every step of the way. Our programs are recommended by healthcare professionals and tailored to your stage of pregnancy, fitness level, and personal goals.
Every pregnancy is unique. Your body, your baby, and your circumstances shape what is safe and supportive for you. That’s why there isn’t a “one-size-fits-all” approach to pregnancy exercise, what feels good in one trimester may not be right in the next, and what works for one woman may not suit another.
Some of the factors that can shape your pregnancy exercise journey include:
Trimester & Energy Levels: Hormonal changes, nausea, and fatigue in the first trimester can make gentle, shorter workouts more appropriate. By the second trimester, you may feel stronger — but by the third, exercise may need to adapt again to accommodate your growing belly and shifting centre of gravity.
Pelvic Floor Function: Pregnancy alone puts significant load on the pelvic floor. If you notice leakage, heaviness, or pressure, it’s a sign you need tailored pelvic floor support to prevent complications.
Abdominal Separation (Diastasis Recti): More than 60% of women develop some degree of abdominal separation in late pregnancy. Choosing exercises that protect the linea alba and strengthen the deep core can reduce the risk of ongoing issues postnatally.
Pelvic & Back Pain: Pelvic girdle pain and lower back discomfort are common during pregnancy, especially as ligaments soften and your body compensates for your growing bump. The right strengthening and mobility work can ease pain and keep you moving.
Lifestyle Factors: Your work, sleep, support system, and stress levels all influence what kind of exercise will feel sustainable and safe. On days when energy is low, even 10–15 minutes of guided movement can make a meaningful difference.
With EMP, every program is designed by women’s health physiotherapists to adapt to your trimester, your symptoms, and your goals, so you can feel confident that you’re exercising safely, no matter what pregnancy looks like for you.
Pelvic girdle pain affects up to 45% of women during pregnancy (Vleeming et al., 2008). It occurs when the joints and ligaments around the pelvis become overly strained or unstable due to hormonal changes, weight of the baby, and altered biomechanics. If left unmanaged, it can significantly impact quality of life during pregnancy.
Over 60% of women develop abdominal separation in late pregnancy (Sperstad et al., 2016). The linea alba (connective tissue) stretches to make room for your growing baby, and while this is natural, poor management can lead to longer-term issues. Early guidance can help support healing and core function postpartum.
Pregnancy itself places a significant load on the pelvic floor. Even before birth, the levator hiatus widens and pelvic floor muscles thin under the weight of the baby and uterus (Bo et al., 2017). Strengthening and awareness exercises during pregnancy can help protect pelvic floor and reduce postpartum complications.
Around 50% of women experience lower back pain during pregnancy (Wang et al., 2020). Causes include ligament laxity, increased lumbar curve, weakened deep core, and altered posture. Addressing these factors early can improve comfort.
Wrist pain and carpal tunnel syndrome affect up to 62% of pregnant women (Padua et al., 2010). Hormonal swelling compresses the median nerve, often causing pain, numbness, or tingling.
Around 50% of women experience lower back pain during pregnancy (Wang et al., 2020). Causes include ligament laxity, increased lumbar curve, weakened deep core, and altered posture. If unmanaged, back pain can affect daily life.
Every EMP workout is designed by a titled Women’s Health Physiotherapist and Pregnancy Exercise Specialist, ensuring safety and effectiveness at every stage. Built for pregnancy, recovery, and beyond.
EMP supports you from week 4 of pregnancy through birth and beyond with trimester-specific workouts, pelvic floor and breath training for labor, plus a complete postnatal recovery plan.
Choose from Pilates, yoga, strength, mobility, pelvic floor, cardio, and birth prep — with options from 10 to 40 minutes.
Obstetricians, midwives, and physiotherapists recommend EMP because it’s safe, accessible, and evidence-based.
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:
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.
Enter your details for instant access to three expert-led workouts to help you to recover from your c-section birth.
