Pregnancy-Safe Strength Exercises
Feel Strong.
Move Safely.
Connect Mindfully.
It is recommended that all women experiencing a low-risk pregnancy should aim to complete two strength-based sessions per week. Whether you are starting your pregnancy with years of training behind you or just want to feel strong, the Empowered Motherhood Program will help you move your body safely from home with specialised pregnancy-safe strength workouts for each trimester.
Why is pregnancy strength training so important?
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. Pregnancy-safe strength training will help maintain core strength and control.
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). Pregnancy-safe strength exercises can help 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 pregnancy strength exercise?
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 strength exercise classes include specialised movements to help improve core connection, reduce back pain and pelvic pain and prepare your body for birth.
Strength Exercises for each Trimester
We know how different your first trimester is to your third. Our pregnancy strength classes have been created to support your changing body with specialised programs and workouts for each trimester.
- First-trimester strength workouts provide a safe introduction to prenatal movement.
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Second-trimester functional strength classes to support your growing body and help reduce pelvic pain and abdominal separation.
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Third-trimester strength to maintain strength up until birth and optimise your postnatal recovery.
Specialised Classes for Pelvic and Back Pain
We know how easy it is to stop moving when you are experiencing pain. Our specialised pregnancy-safe strength exercises 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 strength classes include
- Pelvic girdle and SIJ pain.
- Pubic bone pain.
- Lower back pain.
Advanced Strength Workouts for Pregnancy
For women with a history of lifting weights, new research demonstrates the benefits of continuing weight training during pregnancy, including the beneficial impact of heavy weightlifting in pregnancy on perinatal depression.
The EMP advanced pregnancy-safe strength workouts will help you to continue to lift weights in a way that is not only safe during pregnancy but also supports your postnatal recovery.
I want to thank you for everything you are doing. I feel stronger and more supported which ultimately helps me to feel less fearful and more confident about what I need to do to support our growing baby and my body as well. "
— Brittany
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-safe strength 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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