First Pregnancy Exercise Program | Empowered Motherhood

You are not meant to know what is safe yet

Before pregnancy, exercise may have felt simple. Now every movement can come with a question:

Can I still lift weights?
Is core work safe?
Should I keep running?
What should I avoid in the first trimester?
How do I protect my pelvic floor?
Am I doing the right thing for my baby?

That second-guessing is exactly why Empowered Motherhood exists.

We guide you through pregnancy with safe, physio-led workouts and education so you know what to do, what to modify and when to progress.

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Perfect for your pregnancy if you're……

pregnant for the first time and unsure what exercise is safe.
second-guessing weights, core work, running or intensity.
wanting to stay active without overdoing it.
trying to protect your pelvic floor and core.
preparing your body for birth, recovery and early motherhood.
looking for expert guidance instead of random workouts or conflicting advice.

Know exactly how to move through each stage of pregnancy

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

Keep moving safely

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 recovry

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.

You don't need to stop moving.You just need the right guidance.

For most women with uncomplicated pregnancies, regular movement is not something to fear. The key is knowing how to adapt your workouts as your body changes.

EMP helps you consider:

your trimester
your symptoms
your pelvic floor and core
your energy levels
your previous exercise experience
when to modify or seek extra support

Pregnancy exercise guidelines support regular cardio and strength-based movement for women with uncomplicated pregnancies - but the right program should still be tailored to your stage, symptoms and body.

Start my pregnancy pathway

Your pelvic floor needs more than guesswork

Pregnancy changes how your breath, core, posture and pelvic floor work together. EMP helps you understand how to connect, strengthen, relax and modify as your body changes, with guidance from pelvic health professionals.

Learn how to connect with your pelvic floor.
Understand pressure, leaking, heaviness and symptoms.
Modify core exercises safely.
Prepare your pelvic floor for birth and recovery.
Know when to seek extra support.

Your complete pregnancy and postnatal pathway. All in one membership

Full Journey Membership

Yearly or Six Monthly Payment Options

The complete EMP Program with expert-led support through pregnancy, birth recovery and postpartum.
Specialised pathways designed to help you move safely, heal confidently and rebuild strength over time.
Includes pregnancy, pelvic floor and core, early postnatal, C-Section recovery, prolapse safe programs and advanced postnatal. Includes Free Equipment Pack for Australian residents.
Choose the commitment option that feels right for you. Yearly or Six Monthly Payment Options
Free 7 Day Trial

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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

"We created the program we wish every mother had."

We know how confusing pregnancy exercise advice can feel, especially the first time. EMP was created so you don’t have to piece together random advice or wonder whether you are doing the right thing.

Meet your EMP Experts

All Your Questions, Answered:

Is it safe to exercise during my first pregnancy?

Staying active during pregnancy is not only safe for most women, but it is also one of the best things you can do for both mother and baby. The Empowered Motherhood Program (EMP) was created to make this easier. It combines aerobic and resistance training with clear trimester-specific modifications and education, allowing women to move confidently throughout their pregnancy (Prevett et al., 2024; RANZCOG, 2023).

If you were active before becoming pregnant, then it is safe for you to maintain higher weekly training volumes, as long as symptoms are monitored and loads are adjusted as needed (Bains et al., 2025). Professional bodies, including RANZCOG, ACOG, and the Canadian guidelines, all strongly encourage regular physical activity before and during pregnancy (Mottola et al., 2018; ACOG, 2021; RANZCOG, 2023).

Benefits of Exercise in Pregnancy

Cardiometabolic health: Reduces the risk of gestational hypertension and gestational diabetes, especially when resistance training is included (Prevett et al., 2024).
Mental health: Active women have about half the risk of perinatal anxiety and depression compared with inactive women (Prevett et al., 2024).
Birth outcomes: Lower risk of fetal macrosomia and no increase in preterm birth, assisted delivery or caesarean section (Prevett et al., 2024; RANZCOG, 2023).
Fetal safety: Moderate to vigorous exercise does not impair uterine or umbilical blood flow; typical maternal core temperature stays safely <39 °C (Skow et al., 2019; Ravanelli et al., 2019; Smallcombe et al., 2021; Davenport et al., 2019).
For highly active women: Training more than 300 minutes a week late in pregnancy has not been linked to adverse neonatal outcomes when load and symptoms are monitored (Bains et al., 2025; Sperstad et al., 2016).
Lactation & long-term: Vigorous exercise does not reduce milk supply or quality and is linked to healthier perinatal growth and a lower risk of childhood obesity (Lovelady et al., 1990; Dewey & McCrory, 1994; Chen et al., 2021).

Can I keep doing the workouts I did before pregnancy?

Can I do core exercises while pregnant?

Do I need pelvic floor exercises in pregnancy?

What if I have back pain, pelvic pain or leaking?

What if I am already in my second or third trimester

How much time do I need each week?

What equipment do I need?

What happens after birth?

Can I cancel during the free trial?

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.

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 7-day free trial

Start your first pregnancy pathway today with physio-led workouts, pelvic floor and core support, and expert education for every trimester