PregActive Lift, Hug & Wrap Technique

12-minute safe at-home pregnancy & postpartum workouts that protect your pelvic floor. Used by 60,000+ mamas since 2015. Stay strong, leak-free, ease back pain, prepare for birth and be empowered through pregnancy and motherhood. App + membership.

12-Minute Pregnancy Workouts That Relieve Back Pain, Fatigue and Pelvic Floor Issues

Recommended by OBGYNs, Midwives, and Pelvic Floor Physiotherapists.

The Problem → The Solution

The Problem

Most programs either ignore the pelvic floor or isolate it with endless Kegels that don’t transfer to real life. Doming, leaking, a core that feels weak and the constant fear of “doing more harm than good."

The Solution

PregActive is a progressive system that teaches true biomechanical integration. Your pelvic floor, deep core, and breath work together as one unit through the signature Lift, Hug & Wrap technique.

One membership covers: planning for pregnancy → all three trimesters → birth preparation → structured postpartum recovery.

Pregnancy should feel amazing. Not overwhelming!
Move pain-free again! Stop second-guessing every movement. Stay strong!
Train your pelvic floor and core the right way so you can move without fear.
Prepare for an easier birth and bounce back faster than you thought possible.
Put an end to common pregnancy complaints and reset your PF + Core for a strong motherhood.

Hi, I'm Kerryn Boyle.

Founder of PregActive | Prenatal & Postpartum Exercise Specialist | Proud mama of two boys.

I have a BSci.Degree in Exercise Science with specialist qualifications in prenatal and postnatal Pilates, prenatal yoga, pelvic floor function, and diastasis recti, I’ve spent over a decade helping women feel strong, capable, and confident through pregnancy and beyond. I’m here to look after you, guide you, and help you feel empowered every step of the way. Let’s do this together.

What is PregActive?

PregActive is a 12-minute pregnancy and postpartum health and fitness program designed specifically for pregnant and postpartum women. It combines short, efficient workouts with pelvic floor and deep core training so you can stay strong, manage common pregnancy symptoms, and prepare for birth and recovery even when time and energy are limited.

Workouts are trimester-specific (or recovery-stage specific), require little or no equipment, and bridge seamlessly into postpartum core rehab and return-to-lifting. You also get a full library of 10–30 minute options when you have more time or energy.

Who PregActive is For

PregActive is for pregnant women who want a safe, time-efficient way to stay strong, and for postpartum women rebuilding strength and pelvic floor function. It is especially useful for women who feel short on time, are concerned about safety, or want guidance that goes beyond generic “pregnancy-safe” workouts.

Are You Experiencing:

Limited time or fatigue.
Back or pelvic pain.
Leaking (when you laugh, sneeze, cough, or move).
Diastasis recti concerns.
Fear of doing the wrong exercises.
Pelvic girdle pain or prolapse worries.

It works whether you are a complete beginner or previously fit and now dealing with pregnancy-related changes.

Is this You?

“I have zero motivation to exercise.”
“What if I hurt my baby?”
“Back pain is ruining my sleep.”
“I was fit, now everything hurts.”
“I leak with any impact.”

Issues We Address

Pelvic pain. Discomfort that was never properly addressed.
Prolapse. Feeling limited or afraid to exercise.
Bladder leaking. When you laugh, sneeze, cough, or move.
Back & hip pain. Aches that make movement feel impossible.
Diastasis recti. Abdominal separation that traditional sit-ups never fix.
Sexual health. Physical changes that make intimacy uncomfortable.

Start 7 Day Free Trial

Reviews & Testimonials

I know that you will love PregActive just like all our PregActive Mamas below.

What is the "Lift, Hug & Wrap Technique"?

Breathe → Lift → Wrap → Move

Lift, Hug & Wrap is PregActive’s signature method for connecting the pelvic floor and deep core during movement. It teaches you to gently “hug” the belly and “wrap” the pelvic floor so you can manage pressure, protect the linea alba, and stay stronger through pregnancy and into postpartum recovery. This approach helps reduce the risk of issues such as leaking, pelvic heaviness, or diastasis recti.

It is built into every PregActive workout with trimester- and stage-specific modifications. This replaces isolated Kegels and generic core work that often fail to transfer to real life.

Results Mamas Notice:

Noticeable back pain relief.
Reduced pelvic pain.
Reduced leaking and coning.
Greater confidence moving.
Better preparation for labor.
Faster postpartum recovery.

No fluff, no hour-long classes, no “just listen to your body” vagueness. Clear technique you can feel working from session one. Built by pelvic floor and core experts.

What Women’s Health Professionals Say

PregActive is recommended by OBGYNs, midwives, and women’s health physiotherapists. Here’s what pelvic floor and women’s health experts say about the safety and approach of the program.

Christel - Women’s Health Physiotherapist

“As a physiotherapist working in the field of women’s health it is wonderful to know women are able to exercise safely with these PregActive workouts during their childbearing years.”

Felicity - Physiotherapist

“As a physiotherapist, I am very particular about which health professionals I see. I’ve found comfort in the PregActive classes with Kerryn’s sound knowledge of pregnancy exercise.”

Maggie - Registered Midwife & IVF/Fertility

“I absolutely loved it… your expertise and the course is incredible. I highly recommend it to everyone.”

Rebecca Black – Psychologist / HypnoBirthing

“As a psychologist, I know how effective exercise is for improving mood. Since starting the program, I’ve noticed such a huge change in how I feel. I couldn’t recommend the program more highly!”

I was referred to PregActive by a Physiotherapist.

"I have been doing PregActive workouts since I was six weeks pregnant. I was looking for a program that would help me to improve strength and flexibility, and PregActive has really exceeded my expectations. Thanks Kerryn!" ~ Alana

BabyChick Blog

"With PregActive, you don't have to question if certain exercises are safe for your changing body and baby. Their guided week-by-week pregnancy fitness plan was designed specifically for each trimester. The classes have left me feeling energized, strong, and even relaxed." ~ Nina

Benefits and Results

Move pain-free again and stop second-guessing every movement. Train pelvic floor + deep core the right way so you can move without fear. Prepare for an easier birth and bounce back faster. End common complaints (back pain, leaking, fatigue, pelvic girdle pain). Maintain (or build) strength and fitness through pregnancy. Feel confident and in control of your body again. Join a community of like-minded strong mamas who get it. 10–30 minute workouts that actually fit your life.

You’re in the Right Place.

Specific Issues Addressed

PELVIC PAIN

You're experiening discomfort because it was never properly addressed.

PROLAPSE

Is prolapse pain making you feel limited or afraid to exercise.

prevent pregnancy leaking with a strong pelvic floor

BLADDER LEAKING

When you laugh, sneeze, cough, move or run. Let's stop that.

BACK & HIP PAIN

More than 60% of pregnant women experience low back pain.

DIASTASIS RECTI

The abdominal separation that traditional sit-ups never seem to fix.

SEXUAL HEALTH

Physical changes during pregnancy and postpartum that make intimacy feel uncomfortable.

What’s Included in One Membership

Everything you need from pregnancy through the first year postpartum. Guided programs. Proven method.

Week-by-week 1st, 2nd & 3rd trimester guided workouts.
12-minute workouts + full class library (10–30 min options)
Stronger Mama Challenges.
500+ workouts
20+ guided programs
12-Module Core Rehab + Restore
7-Day Diastasis Repair program.
14-Day Pelvic Floor Reset.
Pelvic Organ Prolapse series.
Pelvic Girdle Pain relief program.
Stronger Mama Challenges.
0–6 Week Post-Birth guide.
Full-body strength workouts.
Energy-boosting cardio workouts
C-section recovery support.
Podcasts, nutrition tips, and community.

How Much Does it Cost?

There are four membership options available.

Monthly membership is $29 each month

6 Months is $96 ($16/month)

12 months is $156 ($13/month)

Lifetime Membership is $298

online pregnancy fitness program and guide with safe workouts

Postpartum recovery program and guide online

FAQ

Quick answers to the most common questions about PregActive, pregnancy exercise, and postpartum recovery. If you have any more quesions please send us an email >

Is PregActive 12 safe during pregnancy?

Yes. PregActive follows current exercise-in-pregnancy guidelines from organisations such as ACOG and ACSM. The program is designed by a women’s health-focused trainer and is recommended by OBGYNs, midwives, and women’s health physiotherapists.

Can I do PregActive in every trimester?

Yes. The program is structured so it can be used throughout pregnancy. Workouts are modified by trimester - lower intensity and more rest in the first trimester, progressive strength in the second, and greater focus on mobility, birth preparation, and energy management in the third.

How long are the workouts?

The workouts are designed to be completed in approximately 12 minutes. This makes it realistic for busy or fatigued pregnant and postpartum women while still delivering meaningful strength, pelvic floor, and mobility work. Our library offers longer workouts up to 45 minutes.

Will this help with pelvic floor issues like leaking?

Yes. Pelvic floor training is built into the program rather than treated as a separate exercise. The combination of targeted pelvic floor work and the Hug & Wrap technique helps many women reduce or prevent stress incontinence and improve overall pelvic floor awareness and control during pregnancy and postpartum.

Is PregActive suitable after a C-section or for diastasis recti?

Yes. PregActive includes progressive options that support C-section recovery and diastasis recti. The focus on breathing, deep core connection, and controlled pressure makes it a popular choice for women working on abdominal recovery.

Are Workouts Aligned with ACOG?

Yes. Workouts are designed to align with ACOG guidance of at least 150 minutes of moderate activity per week for uncomplicated pregnancies, delivered in 10–12 minute sessions.

Is 12-minute pregnancy exercise enough?

Yes. 12-minute workouts are achievable for busy mamas. Your goal is to achieve 150 minutes each week.

How does Lift, Hug & Wrap differ from regular Kegels?

Regular Kegels isolate the pelvic floor with a simple squeeze-and-release. PregActive’s Lift, Hug & Wrap is a coordinated system that links breath, pelvic floor, and deep core so they work together to manage intra-abdominal pressure.

How Does PregActive Compare to Competitors?

The majority of programs only focus on core and diastasis recti recovery. Others only offer strength and pelvic integration options. PregActive stands out by combining these elements into one continuous pathway from planning through long-term postpartum, with short sessions and the Hug & Wrap technique built in.

ACOG -Supported Benefits of Exercise During Pregnancy

Lower incidence of gestational diabetes mellitus.
Lower rate of cesarean birth.
Less excessive weight gain.
Reduced risk of gestational hypertension.
Reduced back pain.
Stronger core and pelvic floor.
Eases constipation.
Helps you to lose the baby weight after your baby is born.

Medical Disclaimer: For educational purposes only. Not a substitute for medical advice. Always consult your doctor or pelvic health physiotherapist before starting any exercise program. Last reviewed and updated by Kerryn Boyle on 05/11/2026.