Physio-led Online Pregnancy Pilates
Feel Strong.
Prepare your Body.
Connect Mindfully.
Pregnancy pilates offers a chance to connect mindfully to your body whilst building the inner strength you need to prepare for birth and the postnatal period. In the Empowered Motherhood Program, our physio-led online pregnancy pilates classes will help you to move your body safely from home with specialised pregnancy pilates classes for each trimester.
Why is pregnancy pilates so good for you?
Maintain Core Strength and Connection
Between 72%-100% of women will experience rectus diastasis (abdominal separation) in their third trimester. Incorrect movement patterns during pregnancy may contribute to the degree and depth of separation you experience. Pilates works from the 'inside out' by targeting each layer of your abdominal wall to create a strong and connected core.
Improve Posture and Reduce Back Pain
During pregnancy, women may experience several changes to their posture including an increased lumbar lordosis, rounding and dropping forward of the head and shoulders and a widening of the pelvis. These changes can result in back and pelvic pain (which affects up to 50% of pregnant women). Pilates helps to maintain strength in the muscles that support your pelvis and spine - resulting in less pain and helping to maintain optimal posture.
What is the EMP approach to online pregnancy pilates?
In the EMP, we have supported thousands of women through their pregnancies, and we know that you need a personalised approach with specialised workouts for each trimester. Our physio-led pregnancy pilates classes include specialised movements to help improve core connection, reduce back pain and pelvic pain and prepare your body for birth.
Pilates for each Trimester
We know how different your first trimester is to your third. Our pregnancy pilates classes have been created to support your changing body with specialised programs and workouts for each trimester.
- First-trimester pilates to help you connect to your pelvic floor and core and begin pregnancy safe movements. Plus, specialised classes for anyone experiencing morning sickness.
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Second-trimester pilates to support your growing body and help reduce pelvic pain and abdominal separation.
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Third-trimester pilates to help prepare for birth and optimise your postnatal recovery with specialised classes for pelvic pain, back pain and mobility.
Specialised Classes for Pelvic and Back Pain
We know how easy it is to stop moving when you are experiencing pain. Our specialised pregnancy pilates for pelvic pain and lower back pain will help you to keep moving safely and reduce the cycle of pain. Some of the EMP prenatal pilates classes include
- Pilates for pelvic girdle and SIJ pain;
- Pilates for pubic bone pain;
- Pilates for lower back pain;
- Thoracic mobility and release;
- Fascial release and postural support.
Pregnancy Pilates for Core and Pelvic Floor
Our pilates programs are combined with the latest research and evidence on abdominal separation to ensure that you are moving your body in a way that is not only safe during pregnancy but which supports your postnatal recovery. Our prenatal pilates classes focus on strengthening the transverse abdominis - which is important for maintaining core strength and control during pregnancy and reducing back and pelvic pain.
- First-trimester pilates to help build a connection to the transversus abdominis and introduce pregnancy-safe modifications.
- Second-trimester pilates designed to accommodate and balance all the changes to your abdominal wall and posture during this trimester.
- Third-trimester pilates focussed on stability along with 'down-training' to prepare your body for birth.
I absolutely love the EMP! It makes staying active and strong during pregnancy easy. I feel so informed when it comes to preparing my body as best as I can!
— Elissa
The EMP is an amazing program that I can’t recommend highly enough. The wealth of information, the varied and specialised workouts - thank you so much.
— Verity
Expert-led pregnancy week by week programs
In the Empowered Motherhood Program, our pregnancy week-by-week programs help you move safely and confidently. These programs are included in all our memberships - so you can have access to everything you need for a strong pregnancy and empowered birth.
Reduce Abdominal Separation
In the EMP, we help you reduce the degree and depth of abdominal separation through pregnancy-safe pilates classes for each trimester.
Maintain a Strong Pelvic Floor
The EMP pelvic floor program sits alongside our pilates and strength workouts to help you maintain a strong pelvic floor with pregnancy-safe exercises for each trimester
Prepare for Birth
Prepare your body for birth with specialised workouts for birth. Perineal massage and release and pelvic floor down training and pushing preparation.
Specialised Classes
The EMP includes a range of workouts from gentle to advanced. Plus, there are specialised workouts for pregnancy with prolapse, morning sickness, and more.
EMP is far more than just pregnancy pilates exercises!
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey.
Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.
Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.
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