• 18 Workout Videos
  • Over 3 1/2 hours of workouts
  • Guide to Pregnancy eBook {Postpartum Guide}
  • 4 Postural Improvement Videos
  • Diastasis Recti Videos {core strength}
  • Printable Workouts {take to the gym or workout at home}
  • 21-days of Emails to Kick Start Creating Healthier Habits
  • Recipes, Menu Planning and Grocery Lists
  • 50+ Family-Friendly Recipes {downloadable PDF}
  • Coaching Call Series with Erica Ziel
  • Exclusive Access to Erica’s Private Facebook Page
  • Instant Access and Lifetime Access to the Program

You’ve had your baby, now what?


Let Erica Ziel creator of Knocked-Up Fitness® provide you with safe and effective workouts and nutrition for your postpartum phase of life. Even if it’s been a couple years, it’s never to late to start creating those healthy workout, nutrition, and lifestyle habits! Erica has broken down the workout schedule to start you off with safe yet very effective workouts to restrengthen your core and help in repairing diastasis recti – plus more challenging workouts will be waiting for you once your body is ready!

Pilates-Infused Functional Workouts

Whether you’ve just had a baby or you’ve been a mom for many years, these workouts are designed to get you feeling great and looking amazing!

Over 2 hours of workouts, mix and match to form your own!

As mom’s our lives are busy enough but it’s important to take care of ourselves, that’s why I’ve designed my workouts to be effective in a short period of time. My workouts focus on toning sculpting and conditioning your entire body, with an emphasis on strengthening your pelvic floor and deep core muscles.

Several workouts designed to eases you into beginner and intermediate workouts with core exercises focusing on kegels and deep core strength, not crunches. Workouts include arm sculpting, functional squats and full-body, Pilates-infused exercises. {All safe for diastasis recti recovery}

Once you are ready, the other workouts will motivate you to the next level with intermediate and advanced workouts. These exercises will challenge your core while rebuilding your abdominal strength. Includes butt and leg sculpting, plyo exercises, cardio intervals, and advanced full-body, Pilates-infused workouts.

Prenatal Sculpt

Prenatal Sculpt, not just fitness for the active mom-to-be but a great place to start with after baby. The workouts are extremely safe for restrengthening your core and allowing healing of diastasis recti to take place. These workouts are included in your beginner section so you are sure to start off with appropriate exercises. Follow Erica’s recommended workout schedule or acustomize 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.

Guide to Pregnancy Book

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!

The Knocked-Up Fitness Guide to Pregnancy is full of info to help you stay fit and feel your best throughout not just pregnancy but after baby too! All of Erica’s tips and information in the pregnancy section of the book still applies beyond baby, you’ll learn more about:

  • How to properly engage and strengthen your deep core muscles which are key to repairing and minimizing further abdominal separation {Diastasis Recti}.
  • Exercises to address common pregnancy discomforts: Round ligament * Back * Hips * Neck * Sciatic
  • Safe and effective exercises to stay fit in as little as 10 minutes a day so you may bounce back after baby, feel more energized and heal your abdominals.
  • Getting back into running after baby
  • and so much more!

Healthy Lifestyle Guides & 21-day Meal Planning:

3 hours of Recorded Coaching Calls with Erica

  • Listen to them at your own convenience!
  • More ways to eat healthy with a busy lifestyle.
  • Yes, you can eat delicious food and be healthy too!
  • Let’s tackle concerns with Diastasis Recti (abdominal separation)- because you CAN do something about it!
  • Decrease your stress, even with a busy lifestyle.
  • Find time for you!
  • Hormones, Adrenals, Thyroid, Insulin, and so much more!

21-days of meal planning

  • Including 21-days of daily inspiration in your inbox
  • Family friendly recipes!
  • Over 50 recipes
  • Including weekly menu plan, recipes and grocery lists
  • Options for gluten-free, dairy-free and vegetarian
  • Plus extra recipes, and ideas for your kids too!

21-days of workouts

  • Receive daily workout suggestions
  • Plus learn simple release techniques to help with low back and hip pain.


  • “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!”

  • “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
  • "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
  • "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