physio-led courses for every stage of womanhood

designed by womens health physiotherapist Elise Horn

The HER Physio Circle Series offers holistic, physio-led programs designed to help you feel strong, confident, and empowered through every stage - from pregnancy and postpartum to perimenopause and beyond.

HER physio:
bump

Feel strong, supported, and ready for birth.

Each week brings energising, full-body workouts and targeted birth-prep exercises to strengthen your body, support your pelvic health, and guide you confidently through every stage of pregnancy. Build lasting strength and confidence that will carry you beyond birth and into postpartum recovery.

Pregnant woman doing a breathing exercise or prenatal yoga with an instructor or partner in a wellness setting.

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HER physio:
restore

Rebuild your strength, confidence, and connection after birth.

This 13-week progressive strengthening program guides you through safe, restorative movement to support healing, rebuild core and pelvic floor strength, and help you return to exercise feeling balanced, strong, and ready for the next stage of motherhood.

Elise Horn womans physio holds a baby girl, woman smiling, holding a dumbbell, standing on a purple exercise mat in a room with a potted plant and hardwood floor.

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HER physio:
shift

Feel supported and empowered through every stage of menopause.
With three progressive 12-week strengthening programs, you’ll maintain core and pelvic health, boost overall wellbeing, and navigate hormonal changes with targeted, expert guidance. Learn to understand your changing body so you can feel strong, balanced, and in control.

A woman in a black tank top and pink leggings performs a lunge with small red dumbbells while an instructor guides her in a fitness class, indoors with a plain white wall and a plant in the background.

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each course includes:

Our programs are expertly designed by Elise, a women's health physiotherapist who understands the unique needs of the female body at every stage; pregnancy, postpartum, and menopause. This means you get evidence-based exercises and guidance tailored specifically to your body’s changes and challenges.
Our courses are built on a solid foundation of the latest, high-quality scientific research and clinical guidelines in women’s health physiotherapy. This means every exercise, educational module, and progression you find in the program has been carefully selected based on proven effectiveness and safety for women through pregnancy, postpartum, and menopause.
We stay up to date with emerging studies and integrate these insights to give you a program that you can trust. This evidence-based approach reduces the guesswork so you can move confidently, knowing that the methods supporting your recovery and strength are backed by rigorous research and expert clinical experience.
Our programs feature comprehensive, high-quality instructional videos and descriptions that guide you step-by-step through each exercise. These videos are created and demonstrated by an experienced women’s health physiotherapist to ensure clarity, safety, and effectiveness. You can pause, re-watch, and practice at your own pace in the comfort of your home.
The videos also cover essential educational content that explains the ‘why’ behind exercise and other key principles, empowering you with knowledge about your body and the changes it’s going through. This multi-sensory approach supports better engagement, motivation, and successful outcomes.
Understanding your body is key to empowerment and effective self-care. That’s why our courses include thorough, easy-to-understand educational content alongside your exercises.
You’ll gain insights into the physiological changes your body experiences during pregnancy, postpartum, and peri-menopause/ menopause, and learn why specific exercises help support healing, strength, and wellbeing. This knowledge helps you make informed decisions, set realistic goals, and engage confidently in your health journey.
Our educational materials break down complex concepts into practical, relatable information so you can apply what you learn daily, whether it’s pelvic floor function, hormonal fluctuations, or safe movement principles.
Our weekly workout plans are designed with your ease and success in mind. Each week combines pelvic floor challenges, cardio activities, and balance exercises alongside three distinct strength circuits targeting the lower body, upper body, and full body. This varied and accessible structure helps you develop strength, endurance, and stability progressively while staying motivated and consistent.
To complement strength training, the program includes dedicated sessions focused on mobility and stretching. These workouts help maintain joint flexibility, support muscle recovery, and improve overall movement quality. Mobility and stretching are vital for preventing injury, reducing stiffness, and promoting a healthy, functional body suited to the demands of pregnancy, postnatal recovery, and menopause.
Central to our program is a strong focus on pelvic floor health. You’ll receive comprehensive education on pelvic floor function and how it supports your pelvic stability and overall wellbeing. Guided exercises are included to strengthen and rehabilitate the pelvic floor at every stage, helping manage or prevent common issues like incontinence, pelvic organ prolapse, and core weakness.

Elise Horn physio with dark hair wearing glasses, pink heart-shaped earrings, a white top, light pink pants, and gold jewelry smiling at the camera against a plain background.

meet elise

My name is Elise Horn, and I’m a women’s health physiotherapist from Melbourne. Graduating with a double degree on the Gold Coast, I quickly became passionate in the area of women’s health and love working holistically to support my patients to reach their goals. I truly believe in the power of educating and empowering women to be in control of their own bodies, and I hope this e-course is a helpful tool that will get you back feeling strong and doing the things you love.

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What clients are saying...

This program has truly been a godsend for me as a perimenopausal woman. Not having to think about what workout to do, especially on days I have minimal motivation, and knowing each session is intentionally designed to support the most important areas for this stage of life I’m in has been incredible. Having the workouts only take 30mins has helped me to fit it in my busy life with 4 kids.
Elise shares so much valuable information alongside the exercises, helping me genuinely understand perimenopause and what my body needs right now.
The program has given me education, support, and a sense of empowerment during a time when I’ve often felt overwhelmed. Thank you Elise for making a program so personable and engaging. I’ll be doing it again and again!
- Tamara
what clients are saying...

As a 69 year old retired Registered Nurse, it has surprised me the amount of facts on menopause I have never known. It has been extremely helpful to learn more and especially all the strategies and ideas of counteracting different symptoms. I had a surgically generated menopause in my early 40's and would have benefited if this knowledge was available to me at that time.
The exercise programme is achievable and flexible and I find it varied which means I enjoy it without getting bored and can always challenge myself further. I highly recommend this excellent resource.
- Nita
What clients are saying...

Such a great course, really thorough and I felt so supported in my post-partum recovery.
- Taryn
what clients are saying...

Hitting perimenopause I was struggling to find a workout program that would help manage my mind and body. A friend recommended I try Elise’s new Shift exercise program to give my body a physio led solution to some of my perimenopause symptoms. What I loved was that I could choose a level that was right for me. Three weeks in I’ve found that her exercises are super easy to follow and have already made me stronger. I can access the program from my phone or laptop and all exercises come with easy directions and videos…making it fool proof for those that haven’t exercised before. I can’t wait to keep using the program.
- Natalie

frequently asked questions

Unlike generic fitness programs, ours are created with a deep understanding of pelvic floor health, core stability, hormonal influences, and musculoskeletal changes. Each exercise is safe, effective, and designed to build your strength, confidence, and wellbeing with professional care.
Pregnancy Program
You can begin the exercise program from around week 4 of your pregnancy and continue right through to week 40. The workouts are thoughtfully structured by trimester to support your changing body, energy levels, and comfort.
Start whenever you feel ready and simply follow the sessions designed for your current trimester. If you find a routine you enjoy, you’re welcome to repeat it as often as you like.
Postnatal Program
This program can be started any time from week 1 after birth, provided you feel comfortable. It includes gentle, restorative movements that progress safely toward rebuilding core and pelvic health. Whether you’ve had a vaginal or caesarean birth, follow the guidance at your own pace and allow time for your recovery.
Perimenopause & Menopause Program
You can begin this course at any stage, whether you’re in your 30s, navigating perimenopause, or well into postmenopause. With three evidence-based levels of exercise to choose from, the program is suitable for all stages, fitness levels, and abilities. Start wherever you are right now as there’s something here for everyone.
This program has been thoughtfully designed for all fitness levels, including complete beginners. You don’t need any prior exercise experience to start. We begin gently, focusing on breathing, posture, and connecting with your pelvic floor and core muscles to help you build awareness and confidence.
Each workout progresses gradually, allowing your body to adapt and grow stronger at your own pace. You’re encouraged to listen to your body and repeat sessions as needed until you feel ready to move forward. Every exercise is demonstrated with clear guidance and modifications so you can move safely and successfully, no matter where you’re starting from.
You’ll get a mix of strength training, cardio, balance work, core and pelvic floor exercises, and mobility movements, all specifically chosen to support bone health, hormone changes, and long-term function.
Most sessions are approximately 30 minutes, and can be broken up into smaller sessions so they’re easy to fit in around feeding, naps, and everyday life. Consistency is more important than perfection; every little bit counts.
Yes. Many women notice this feeling after pregnancy and birth. I have specifically designed this program to rehabilitate the core. We begin with gentle core connection exercises that help you reawaken those muscles, rebuild strength, and feel more in control of your body. We then progress to more challenging core exercises that help to heal abdominal separation.
Yes. This program has been designed to support safe, effective rehabilitation of abdominal separation (diastasis recti). It focuses on activating your deep core, improving pelvic floor coordination, and building strength gradually to restore functional abdominal support and stability.
Current research shows strong evidence that physiotherapy and targeted exercise can significantly improve DRAM recovery. These evidence-based methods have been built into the program to help you reconnect with your core, reduce the gap, and regain strength and confidence in your body.
Yes. Pelvic floor recovery is a key focus of this program. It has been specifically designed to progressively challenge and strengthen your pelvic floor as you move through the weeks. You’ll learn how to activate, relax, and strengthen your pelvic floor safely, helping with bladder control, core stability, and posture.