Your second or third pregnancy feels harder
You feel symptoms earlier and need a more supportive approach.
Pregnant again and already feeling it?
Support your core, pelvic floor and changing body with physio-led pregnancy workouts and symptom-specific pathways designed for second and third-time mums.
Physio-led • Pelvic pain support • Core and pelvic floor guidance • Birth and recovery preparation
The next pregnancy may feel different, and symptoms may start earlier
We know that the next pregnancy can hit differently. Your body seems to change overnight and you might start experiencing symptoms much earlier. On top of that, you are also now caring for older children.
Some of the most common questions we get from our members include:Â
- Is it normal to feel pelvic pain so early in my pregnancy?
- Is it safe to exercise with prolapse symptoms?
- Is my abdominal separation going to get worse?Â
- I'm already leaking. How do I protect my pelvic floor?
- Can I keep lifting my toddler?
- How do I do it better this time around?
You already understand the toll pregnancy and birth can take on your body. This time around, you can be prepared.Â
EMP gives you pregnancy-safe workouts, symptom-specific support and expert education to help you move safely and prepare for a better recovery.
The Empowered Motherhood Program is for you if....
You have pelvic girdle or back pain
Walking, stairs, rolling in bed or daily life already feels uncomfortable.
You still have symptoms from last time
You may be managing leaking, prolapse, abdominal separation or pelvic floor weakness.
You are lifting and caring for older children
You need realistic strength and movement that fits around family life.
You want to prepare better this time
You want your birth and recovery to feel more supported than last time.
You want expert guidance
You need more than generic pregnancy workouts or random modifications.
You're not starting over. You just need a different approach.
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
Australian medical guidelines recommend doing 150 minutes of moderate exercise with 2 strength based sessions per week during pregnancy.
We help you to achieve this with a specialised program that has been created just for pregnancy and tailored to each trimester.
Your pregnancy support pathway
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 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.
Why so many women chose the EMP for their next pregnancy
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Trusted by second-time 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 postnal 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!!! Thank you EMP for all your help!
Meredith W - EMP Member
What a symptom-aware pregnancy week can look like
Your plan should adapt to your symptoms, energy and family life. EMP gives you options.
What exercise is safe in a second or third pregnancy? Â
We know that your next pregnancy can feel a lot harder than your first. The EMP helps you stay active safely throughout pregnancy, understand your symptoms, and adapt your exercise with confidence under the guidance of women's health professionals.
- Learn how pregnancy can affect your symptoms and what is considered normal.
- Understand how to manage pelvic pain or pressure and support your pelvic floor during exercise.
- Modify workouts safely to suit your changing body.
- Build the strength you need to juggle pregnancy and motherhood.Â
- Set yourself up for an optimal postnatal recover.
Because generic pregnancy advice does not always work the second time
You need more than random workouts or vague advice to “listen to your body”. You need a clear progression.
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.
You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.
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 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 EMP Program designed to help you move safely, heal confidently and rebuild strength through pregnancy, birth recovery and postpartum.
Your Gift - a FREE equipment pack for Australian residents with our Yearly Membership offers.
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 your first pregnancy pathway today with physio-led workouts, pelvic floor and core support, and expert education for every trimester
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