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Prepare Your Body for Pregnancy, Birth, and Postpartum with Pregnancy Safe Workouts
  • Learn how to properly strengthen your core and pelvic floor, improve how you feel physically and emotionally, boost your confidence, have a speedier delivery, and an easier recovery!
  • The Knocked-Up Fitness® and Wellness Membership is designed to be a one-stop shop for women who are thinking about getting pregnant, are currently pregnant or are postpartum.
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“And to think I was going to have surgery. I’m so proud I’m healing my diastasis recti. So proud I’m listening to my body.”

Alanna

“I have never felt stronger or more aware of how my body moves. I had a 3-finger gap all the way UNTIL I started this program! I even had SI joint pain and injections. This program has also gotten rid of that pain!”

Julie

“Thanks Erica and Annie for helping me prepare for labor. My body did all the work and I only did 2 small easy pushes using your wonderful Push Prep Method. This was amazing compared to my first birth, which was 12 hours, 1 hour pushing soooo hard, suction cap delivery and an episiotomy.”

Andrea

“My baby made his entrance into this world on his exact due date. I had a very quick pushing stage (5 pushes) and no tears or cuts. I would like to thank Erica Ziel and the rest of her team for this amazing program!”

Maria

“My little bears finally arrived. I want to thank Erica and Annie for this program because I’m sure it helped shorten my delivery. When it was time to push them out, each took less than half an hour. I only had two first degree tears. This is a great program that I will definitely do again!”

Laurie

“I love the confidence this membership gives me to exercise knowing that everything is safe for me + baby. I love that the program gives me structure because of the workout schedules. You have helped me get back into moving during pregnancy. Thank You!!”

Jess

“I was able to delivery my baby without any medication. Labor was about 8 hours total with only 2 big pushes. I attribute much of the relative ease of this delivery to the deep core strength I was able to build. Erica’s Push Prep Method helped me isolate for pushing and relax my pelvic floor.”

Kelly

“My OB and nurses were super impressed by my ability to push effectively, even with an epidural! Minimal tearing and feeling pretty darn good already!”

Shannon

“Having this membership really helped me focus on strengthening my deep core muscles. My recovery after birth was the best out of my three deliveries. The workouts are enjoyable and you are provided with a load of information! I wish I found this earlier!”

Krista

Knocked-Up Fitness® and Wellness Programs

With Erica Ziel, Creator of Knocked-Up Fitness® and Wellness + Core Rehab

Everything You Need to Know Is Right Here at Your Fingertips

Looking for 1:1 or small group training?
Check out our Certified Prenatal & Postnatal Exercise Specialists! Trained through Erica's course, they understand how to help prepare you for pregnancy, birth and recovery.

Find a Trainer Near You

Over 60% of pregnant women who train with Erica and/or her pregnancy workout videos push their baby out in 30 minutes or less! And many of those less than 10 minutes!

— Knocked-Up Fitness and Wellness

Women who exercised for 55 minutes, three days a week, were 34% less likely to require an emergency cesarean

— British Journal of Spots and Medicine

Babies born to active mothers can have brain responses of a six to eight month old

— University Montreal

The average time spent in the ‘active pushing’ phase of labor significantly reduced for women who performed regular pelvic floor exercises during pregnancy

— Journal of Obstetrics and Gynecology

Hey! I’m Erica Ziel - Your Go-To For Pregnancy Safe and Pilates Focused Workouts.

Over the past 15 years, I have made it my mission to help women feel their absolute best throughout every stage of womanhood. Because everyone’s bodies are different, my focus has been on a fusion of nutrition, wellness, and movement that is unique to each individual.

I am a serial learner and am always diving into different topics that I think are interesting. I love to challenge the status quo and invite others to think outside the box because as soon as we step outside our comfort zone, that is where the magic of discovery happens!

I always try and approach every situation with grace and kindness while expressing gratitude for all the amazing things that are happening in my life. If there is one thing I have learned, it is the power of positivity and when you decide to shift your mindset, anything is possible!

On the Blog

Read the latest articles on topics like pregnancy, motherhood, fitness, nutrition and everything in between!

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I’M READY TO FEEL AMAZING !