Exercise While Pregnant To STAY CONFIDENT, SEXY + FEEL GREAT

[Creator of Knocked-Up Fitness]

Just because you’re pregnant doesn’t mean you have to lose your confidence and sexy-ness mama! Knocked-Up Fitness developed

exercise for pregnant women

to help properly strengthen your core, improve how you feel physically and emotionally, boost your confidence, have a speedier delivery {which means less stress on baby}, and easier recovery postpartum!




Erica Ziel, a mother of three (ages 8, 6, and 3) is the creator behind Core Athletica® Inc. and Knocked Up Fitness®. She has over 14 years experience in pregnancy fitness and training a variety of clients. Erica is an expert coach and trainer for prenatal and post pregnancy workouts, teaching women about strengthening their deep core muscles and how that can relate to an easier pregnancy, delivery and recovery. Erica specializes in training women who suffer from diastasis recti (abdominal separation) post pregnancy how to heal their core without the need for surgery, and getting them their bodies back! Erica currently serves on the board for Fit Pregnancy Magazine, has been featured in and contributed to The New York Times, The Strength and Conditioning Journal, PT on The Net, Livestrong.com, Fit Pregnancy Magazine, American Baby, Beauty and Lifestyle Mommy Magazine, People.com, 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 maternity fitness programs for pregnancy, beyond baby, and busy mamas with digital versions available you can start today at home.



Enjoy access to your Knocked-Up Fitness Coaches (via email + facebook group)!

Prepare your body for birth + recovery postpartum (including Erica’s Push Prep method)

All workouts for pregnant women under 30 minutes!

Learn how to properly + safely strengthen (and release) your deep core

Exclusive access to Members Only Private Facebook Group

The Core Rehab Program

Improve Your Core Strength Safely + Effectively!

Imagine how you would feel if you were confident in the core exercises you are doing – that they are helping to create balance through your body, all while creating a strong core that could help you feel your best, improve your posture, decrease aches and pains in your body. Plus help you feel your best for life!


5-week Prenatal and Postnatal Exercise Specialist Course

12 sections
Completely digital streaming access
140 page Outline (PDF download)
Workbook (PDF download)
Instant access to sections 1-4!
5 Quizzes (must pass to earn CEC’s and Certification)
Private Facebook Group
Take more time as needed to complete
CEC’s available from ACE, PMA, NASM, AFAA! (you can also submit for your own cec’s to your certification organization)


Get ready to tackle pregnancy head on with Erica by your side to help you with workouts for pregnant women!


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 Ziel’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 Maltby Fitness 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!”

  • After having my second child, I had a mild to severe case of diastasis recti. My abs had separated severely after I had my son (second child) a year ago, which left me with a donut like bulge around my belly button. For someone who use to live in bikinis, I was forced to wear one pieces and clothing that never showed my mid section. I had lost my confidence and felt very embarrassed about showing my stomach. I had talked to a plastic surgeon about getting a tummy tuck, but decided to give Ericas “Core Rehab” Plan one last shot. After dedicating myself completely to the program for three full months and switching my diet, the gap between my abs has closed dramatically! I am back on the beach playing volleyball in bikinis, recovered from diastasis recti without surgery, and I owe it all to Erica! You’re a sexy-saver!!!

    Nancy P
    Nancy P


Prenatal Yoga Sculpt

Designed for the active mom-to-be with a huge emphasis on teaching proper deep core strength with safe and very effective exercises for pregnancy {and beyond}!

Learn how to optimize every movement with the bonus Core Tutorial, helping you connect with your deep core muscles – a powerful skill to have during pregnancy and after baby!


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 pregnancy workouts are designed to strengthen, tone and sculpt your entire body– and target those deep core muscles to prevent diastasis recti.

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 Ziel 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!

Enjoy Your Free Safe + Effective Core Exercises for Pregnancy

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