A second or third pregnancy feels harder
Symptoms can appear earlier and daily moevement may need more support.
Pregnant again and already feeling it?
Second and subsequent pregnancies can feel completely different. The EMP provides pregnancy-safe programs for pregnant mums who want to move safely - and also those who may be experiencing complications with realistic workouts designed to fit around life with older children.
Physio-led • Pelvic pain support • Core and pelvic floor guidance • Birth and recovery preparation
Second and third pregnancies can feel different, and symptoms may start earlier
The next pregnancy can bring symptoms sooner than expected. The body may seem to change overnight, with pelvic pain, pelvic pressure, leaking, abdominal separation, prolapse symptoms, or back pain appearing much earlier than before, all while lifting, carrying, and caring for older children.
 Some of the most common questions we hear include:
- Is it normal to feel pelvic pain so early in pregnancy?
- Is it safe to exercise with prolapse symptoms?
- Will abdominal separation get worse?
- How can the pelvic floor be protected if leaking has already started?
- Is it safe to keep lifting a toddler?
- How can pregnancy and recovery be managed better this time around?
That does not mean stopping movement altogether. It means taking a more symptom-aware approach.
EMP provides pregnant mums with physiotherapist-led workouts, pelvic floor and core education, and practical modifications designed for bodies that have already been through pregnancy, birth, and postpartum.
The Empowered Motherhood Program helps with....
Pelvic girdle or back pain is affecting daily life
Walking, stairs, rolling in bed or lifting children may need smarter modifications.
Symptoms from last time are still present
Leaking, heaviness, prolapse symptoms, abdominal separation or pelvic floor weakness deserve support.
Workouts need to fit around family life
Movement needs to work around real family life, not a perfect studio schedule.
This recovery needs to feel different
Pregnancy is the chance to prepare core, pelvic floor, strength, birth and postpartum recovery.
You want expert guidance
You need more than generic pregnancy workouts or random modifications.
Stay active in pregnancy, with the right guidance and support.
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:
- Trimester
- Symptoms
- Pelvic floor and core
- Energy levels
- Previous exercise experience
- When to modify or seek extra support
Australian medical guidelines recommend at least 150 minutes of moderate-intensity exercise and two strength-based sessions each week during pregnancy.
EMP helps mothers achieve this with a specialized program created specifically for pregnancy and tailored to each trimester.
AÂ pregnancy support pathway
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No random workouts. No endless scrolling for modifications. EMP provides a clear, physiotherapist-led pathway designed to support mothers safely throughout pregnancy.
Why so many women chose the EMP for their next pregnancy
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Trusted by thousands of mums and recommended by health care professionalsÂ
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"I am so grateful I found the EMP Program for my third pregnancy"
I am so grateful I found the EMP program! I stumbled on it in my third pregnancy. I was experiencing significant pelvic floor pain from the bladder prolapse and was so discouraged. I could hardly exercise and felt so lame; but 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 postnatal section!
The videos continue to challenge my body and help me safely come back from pregnancy and delivery. Thank you so much, Kimmy and Lyz!!!
Meredith W - EMP Member
What the pregnancy weekly program looks like
The plan should adapt to symptoms, energy and family life. EMPÂ provides safe programs for real-life pregnancies.Â
What exercise is safe in a second or third pregnancy? Â
We know that a second or subsequent pregnancy can feel a lot harder than your first. EMP helps mothers stay active safely throughout pregnancy, understand their symptoms, and adapt exercise with confidence under the guidance of women's health professionals.
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Learn how pregnancy can affect symptoms and what is considered normal.
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Understand how to manage pelvic pain or pressure and support the pelvic floor during exercise.
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Modify workouts safely to suit a changing body.
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Build the strength needed to juggle pregnancy and motherhood.
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Set the foundations for an optimal postnatal recovery.
Because generic pregnancy advice does not always work the second time
Pregnancy deserves more than random workouts or vague advice to "listen to the body." A clear, structured progression makes all the difference.
Created by experts who understand pregnancy, birth and recovery
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EMP was created by a physio and perinatal exercise specialist after six pregnancies and supporting thousands of women.
Members also receive expert education from leading maternal health professionals, including obstetricians, midwives, psychologists, naturopaths, and dietitians—all inside the app.
What’s included in the pregnancy pathway
- 3 core pregnancy workouts each week
- 2 optional bonus classes
- Pregnancy-safe strength, pilates, mobility and cardio
- Weekly expert educationÂ
- Trimester-specific workoutsÂ
- Pelvic floor and coreÂ
- Expert Q+A
- On-demand access from home
- A clear transition into birth preparation and postnatal recovery
Full Journey Membership
The complete expert-led Program, designed to help mothers move safely through pregnancy.
Start in pregnancy and transition straight to postpartum with physio-led postpartum programs designed to be started from birth.
SAVE 25% WITH YEARLY MEMBERSHIP
Full Journey Membership
Pregnancy, Pelvic Floor, Core, Postpartum, C-Section and Prolapse.
Was $349
7 Day Free Trial
Free Equipment Pack for Aus residents
 First-time mum FAQsÂ
 These are the most common questions from women in their pregnancy
Why does my second pregnancy feel harder?
What if I still have abdominal separation from my last birth?
Can I lift my toddler while pregnant?
What exercises should I avoid if I have pelvic pain?
How do I prepare better for postnatal recovery this time?
When should I start birth preparation?
Should I choose Full Journey or Birth Prep only?
We created the Empowered Motherhood Program with a simple mission:Â
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To ensure that all mothers have access to expert-led exercise and education.Â
Start the first pregnancy pathway today with physio-led workouts, pelvic floor and core support, and expert education for every trimester
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