With Knocked-Up Fitness Pre/Postnatal Programs
Foundation + Pilates Courses
Healthy Lifestyle for the Busy Mom

As Featured In

Providing Safe + Effective Workouts

For Expecting Mama’s + Beyond!

Erica Ziel, a mother of three (ages 8, 6, and 3) is the creator behind Core Athletica® Inc. and Knocked Up Fitness®, having over 10 years experience training a variety of clients. She is an expert pre/postnatal coach and trainer  teaching women more than they ever thought they could learn about strengthening their deep core muscles and how that can relate to an easier pregnancy, delivery and recovery.  Erica currently serves on the board for Fit Pregnancy Magazine, has been featured in and contributed to The New York Times, PT on The Net,, Fit Pregnancy Magazine, American Baby, Beauty and Lifestyle Mommy Magazine,, Pregnancy and Newborn Magazine, Pilates Style Magazine, and many more! Most recently Erica launched her Pre/Postnatal Instructor Training Courses to reach more women by teaching other trainers her unique and successful methods for training women throughout and beyond pregnancy.


To a healthier + active lifestyle today!

Discover programs for pregnancy, beyond baby, and busy mamas with digital versions available you can start today.

Knocked-Up Fitness Digital Programs

All workouts under 30 minutes!

Exclusive access to Private Facebook Group

  • Prenatal Program
    • 14 Digital Streaming Prenatal Workouts
    • 2 ½ hours of workouts
    • Knocked Up Fitness Guide to Pregnancy eBook
    • 4 Postural Improvement videos
    • 21-days of healthy lifestyle emails, including menu planning and grocery lists
    • 50+ family-friendly recipes
    • Series of 3 coaching calls with Knocked-Up Fitness creator
    • Week-by-week pregnancy guide to your inbox
  • After Baby Program
    • 15 Digital Streaming workouts for the new mom
    • Over 3 hours of workouts
    • Knocked Up Fitness Guide to Pregnancy eBook {postpartum guide}
    • 4 Postural Improvement videos
    • Diastasis Recti Videos
    • 21-days of healthy lifestyle emails, including menu planning and grocery lists
    • 50+ family-friendly recipes
    • Series of 3 coaching calls with Knocked-Up Fitness creator
  • Busy Mom Program
    • 15 Digital Streaming workouts for the busy mom
    • Over 3 hours of workouts
    • 4 Postural Improvement videos
    • 7 printable gym workouts
    • 21-days of healthy lifestyle emails, including menu planning and grocery lists
    • 50+ family-friendly recipes
    • Series of 3 coaching calls with Knocked-Up Fitness creator
    • Exclusive access to private Facebook group


Get ready to tackle pregnancy head on with Erica by your side to help you!


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

— Knocked-Up Fitness

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

You Are Strong, Inspiring and Beautiful

1st Trimester


2nd Trimester


3rd Trimester


Diastasis Recti




Busy Mama


Hear what Erica’s clients and customers are saying

  • "I trained with Erica during all 3 of my pregnancies and was amazed at how it helped me develop the right core muscles for pushing during labor. I had short labors and quick recoveries because of it! Erica provides so much helpful information about labor, deliver, and recovery that I wouldn't have known otherwise!"

    Heather L.
    Heather L.Stay at home mom
  • "During my pregnancy, Erica's training definitely made me stay strong & toned. It was also incredible that my sciatica pain was drastically diminished as well which has a higher chance to flair while pregnant. Additionally my push time during delivery was minutes long and the nurses/OB were shocked that a first delivery push was less than 10 mins. I feel that I have recovered post delivery much quicker due to my strength and at 15 weeks after my son's due date am almost back to my pre-pregnancy weight. Thank you, Erica!"

    Christina H.
    Christina H.Laguna Beach, CA
  • “Erica is one of my favorite prenatal (and postnatal!) fitness experts, and I adore her book. It’s clear, straightforward and fun – and it’s comprehensive without being overwhelming. Any mom-to-be who wants to stay fit and have a better labor will love it!”

    Anna MaltbyFitness Editor, Fit Pregnancy
  • “I did your videos all through my first pregnancy (5-6 times a week) along with lots of walking and yoga. I pushed my baby out in three pushes! The midwives said they had never seen anything like it. I told them about doing your videos and building strength throughout the 9 months and they now have your videos in their lending library. My belly also recovered quickly and although a bit mushy fit back into my jeans 10 day postpartum. I’m 3 months along with baby #2 and feeling great doing your videos. Thanks for helping all of us take better care of ourselves during pregnancy!”



Prenatal Sculpt

Prenatal Sculpt, fitness for the active mom-to-be allows you to customize your daily routine from any one (or a combination) of 4 full workouts; cardio, core, arms, and booty sculpting, plus additional training to master performance of key exercises with proper form and postural alignment. Each of the workouts are designed to strengthen, tone and sculpt your entire body– and target those deep core muscles.

Workout with expert prenatal and postnatal fitness trainer and Pilates instructor Erica Ziel, at the beach. Staying active during pregnancy has tremendous benefits, so keeping your body strong throughout pregnancy you can help you achieve a more comfortable pregnancy, an easier, faster delivery and recovery!

The Guide to Pregnancy

Erica designed this step-by-step guide to offer a variety of effective exercises so expecting and new moms can customize their fitness program, maximize their workouts and have a happier, healthier pregnancy and recovery! Includes 136 full color pages and over 50 exercises!

Pilates-Infused Functional Workout

Whether you’ve just had a baby or it’s been many years, these workouts (10 of them!) are designed to get you feeling great and looking amazing! Pilates-Infused Functional Workouts focus on toning, sculpting, and conditioning your entire body, with an emphasis on strengthening your pelvic floor and deep core muscles.

With over 2 hours of workouts, you can mix and match your favorites to feel and look your best!

Free Booty Sculpting Workout

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