Prepare Your Core for Pregnancy

This is for you if you want to keep moving through pregnancy. You're just not sure what's safe, or where to even begin.

Maybe you're attending classes and they don't modify for you, and you're worried if what you're doing is safe.

This program takes the guesswork out completely. Six weeks of workouts built specifically for a pregnant body: safe, progressive, and actually enjoyable. Pilates, strength, low-impact intervals and breathwork.

You'll feel stronger, more confident, and more connected to your body through every trimester.

And you'll be building the foundation that makes birth and recovery easier.

All in 30 minutes or less.
1:1 chat support included for 12 weeks.
Lifetime access.

69€

About the Program

Prepare is a 6-week pregnancy strength program focused on pelvic floor connection, deep core support, functional strength, and reducing the aches that make pregnancy feel harder than it needs to.

3 workouts a week, 15–30 minutes each. Plus a bonus library of longer sessions for when you want more.

Built and tested by a working mum, certified prenatal + postnatal instructor and corrective exercise specialist.

€69 · Lifetime access · 12 weeks of 1:1 chat support included from the day you start.

What's included

  • 6-week plan, all workouts range from 15-30 mins

  • Core + pelvic floor–focused, diastasis-safe

  • Breathwork, strength, posture & functional movement

  • Workout types: My 3x3 Method (3 workouts a week, 3 varieties): Pilates, Strength, Low- Impact Intervals

  • Bonus workout library (longer flows, barre, boxing & more - for when you're ready to layer on)

  • Minimal equipment: light hand weights, glute band and your mat

  • Lifetime access, start when you're ready (12 weeks of 1:1 chat included from the moment you start)

Perfect for you, if:

  • You were active before pregnancy and looking for guidance; you want something structured, safe, and actually challenging

  • You’re dealing with back, hip, or pelvic floor discomfort and want guided exercises that support pregnancy, birth, and postpartum recovery.

  • You need structure that fits your busy life: short, effective sessions that leave you feeling energised and capable.

  • You've been cleared by your GP to exercise*

Course Overview

    • Welcome to the program: start here 🌸
    • Setup of each week & how to continue after 6 weeks
    • Checking in & setting an intention ✨
    • Hydration 💧
    • A note on nutrition 🥑
    • Diaphragmatic Breathing (ie 360/deep breathing)
    • Day 1: deep core activation
    • Day 2: Rest
    • Day 3: 30 minute Pilates Sculpt
    • Day 4: Rest
    • Day 5: obliques + hip openers
    • Day 6: Optional workout: 15 minute Pilates tone
      Preview
    • Day 7: Rest + reflect 💭
    • Day 1: core without crunches
    • Day 2: Rest
    • Day 3: 35 minute Pilates Sculpt
    • Day 4: Rest
    • Day 5: core, stability + hip opener
    • Day 6: Optional workout: Gentle flow & stretch
    • Day 7: Rest + reflect 💭
    • Day 1: strong glutes for a supported pelvis
    • Day 2: Rest
    • Day 3: upper body and core sculpt
    • Day 4: Rest
    • Day 5: 20 minute Pilates Strength
    • Day 6: Optional workout: 15 minute back, arms + shoulders
    • Day 7: Rest + reflect 💭
    • Day 1: lower body + core stability
    • Day 2: Rest
    • Day 3: 30 minute Power Pilates
    • Day 4: Rest
    • Day 5: Gentle full body Pilates flow
    • Day 6: Optional workout: 15 minute Pilates tone
    • Day 7: Rest + reflect 💭
    • Day 1: Pilates x intervals
    • Day 2: Rest or core work
    • Day 3: 45 minute Pilates Sculpt
    • Day 4: Rest or stretch
    • Day 5: 20 minute Pilates Tone
    • Day 6: Rest
    • Day 7: Rest + Reflect 💭
    • Day 1: 35 minute Pilates x boxing
    • Day 2: Rest
    • Day 3: 35 minute Pilates Sculpt
    • Day 4: Rest
    • Day 5: 35 minute Barre Burn
    • Day 6: Rest
    • Day 7: Rest & Reflect 💭
    • YOU DID IT!
    • 15 min Pilates Tone
    • Pilates sculpt (no equipment 45 mins)
    • Pilates Sculpt no equipment (35 mins)
    • Upper body + core using a glute band (30 mins)
    • Pilates Sculpt using a glute band (30 mins)
    • 30 min Pilates Sculpt (no equipment)
    • Pilates Sculpt (glute band, 35 mins)
    • Lower body + core using a glute band (35 mins)
    • 20 minute Pilates Strength
    • 20 minute Pilates boxing intervals
    • 35 minute Pilates x boxing
    • Pilates x boxing (25 mins)
    • Barre burn (35 mins)
    • 30 minute Barre Sculpt
    • 40 mins deep core & release (no equipment)
    • Pilates Sculpt & Hip Release (60 mins)
    • Gentle full body flow (no equipment)
    • Gentle equipment free full body flow 2 (perfect for 3rd trimester)
    • 1 h core, stretch & meditation (perfect for 3rd trimester)
    • Stretch & Release 1
    • Stretch & Release 2
    • Meditation + breathwork (10 mins)

Created by a mum, for mums

I became a Pre and Postnatal Pilates and Barre Instructor and Corrective Exercise Specialist after my first pregnancy because I had no idea how to train during it.

I'd spent years working in tech and exercising regularly. Then I got pregnant and the overwhelm crept in. Everything I found was either too time-consuming, not adapted for pregnancy, too intense, or too vague about what was actually safe.

So I built what I needed myself ,and then tested and refined it across 50+ private clients.

Now I design programs for women who were active before pregnancy and just want clear, honest guidance. Women who are time-poor, career-driven, and want movement that's safe, structured, and genuinely enjoyable - without it taking over their day.

If that's you, you're in the right place.

Testimonial

Since starting this Pilates program with Emma at week 6, I've felt stronger, more comfortable in my body, and genuinely more prepared for birth. No back pain, no joint pain, which is a huge difference from my first pregnancy. The core and pelvic floor work has made me feel ready for the pushing phase in a way I never expected. I'm so happy I made this decision.

Mariana, mum to 2 boys

*Exercise during pregnancy is safe and beneficial for most women. But please consult your GP or midwife before starting if you have any of the following:

Low lying placenta
Shortened cervix
Pregnancy-induced hypertension
Multiple gestation with risk of premature labour
Placenta previa after 26 weeks
Any history of heart disease or restrictive lung disease

Also stop exercising and seek medical advice if you experience:

Vaginal bleeding or fluid loss
Chest pain or difficulty breathing
Sudden swelling
Dizziness, feeling faint, or headache
Severe lower back pain
Decreased fetal movement
Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP)

If in doubt, always check with your healthcare provider first. I always recommend it.

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Prepare: 6 Week Pregnancy Core Program

Course

69€