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Pregnancy Exercise

Week-by-Week Program 


Feel strong, safe and supported through every trimester.

Expert-led workouts and education - all in a complete week-by-week program.

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Your own personal support team

We have been pregnant six times between us. We know how incredible and how challenging pregnancy can be.

Using the latest research, we have created the EMP to ensure you have access to safe and motivating workouts for every stage of your pregnancy.

Plus the expert education you need to make informed and empowered choices about your body and your baby. 

Think of us like your own personal team of women's health experts - available whenever you need from the comfort of your own home.

See all our Programs

What's Included?

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Prenatal Pilates

Pilates helps to create a strong and connected body and core.  The EMP pregnancy program includes physio-led pilates classes for each trimester. Maintain a strong core and pelvic floor, reduce back and pelvic and prepare your body for birth.

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Pelvic Floor and Core

Pregnancy places a huge load on your pelvic floor and core.  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.  

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Prenatal Strength

Women experiencing a low-risk pregnancy should complete two strength-based sessions per week. Whether you are experienced with lifting weights or just want to feel strong, we will help you move safely  with specialised pregnancy-safe strength workouts for each trimester.  

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Pelvic + Back Pain

We know how debilitating pelvic girdle pain can be. Up to 50% of women may experience some form of pregnancy-related pelvic girdle pain. Our six-week Pelvic-Pain Safe Program will help you to keep moving safely and confidently with pelvic pain. Build strength, regain your confidence and break the cycle of pain. 

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Birth Preparation

We understand just how important your birth is and how it can shape your experience of motherhood. Feel informed, supported and empowered for your birth. The EMP combines the latest research with physio-led birth preparation classes and expert education for an informed and empowered birth.

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Mental Wellbeing

Your mental and emotional wellbeing is just as important as your physical health. We are here to support you through this incredible journey. The EMP includes expert interviews with psychologists along with guided meditations and prenatal yoga to help support your mental wellbeing.

From our members 


I am so grateful I found the EMP program! I was experiencing prolapse and was soooo discouraged. The EMP elated me; I could actually do the workouts and feel good - like I had challenged, but not further injured my body. Lyz's educational videos were so helpful; they gave me tips for how to move through my pregnancy. My little boy is now 3 months old and I'm still using the EMP program...just the postnal section! Thank you EMP for all your help!


I just wanted to thank you ladies for the all the incredible knowledge and support you provided me. I felt so powerful during my pregnancy and labour. The EMP helped me to keep exercising safely from home all the way up to my birth. I had a blissful natural birth for which I feel very grateful.You ladies are amazing and I feel so lucky to find you and proud of myself to be so committed to your prenatal program.

Your EMP Pregnancy Journey

From first-trimester to birth preparation. We will support you every step of the way with expert-led exercise, education and real-time support.

No matter how complicated your pregnancy, we will help you to move safely so that you can feel confident and strong and be as prepared as possible for birth and postpartum.

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