physio-led courses for every stage of womanhood
designed by womens health physiotherapist Elise Horn
Designed by a physiotherapist and grounded in evidence-based practice, the HER Physio Circle Series offers a holistic approach to women’s health through every life stage, from pregnancy to postpartum recovery, perimenopause and beyond. Each course provides expert guidance, practical education, and tailored movement to support pelvic health, core strength, and overall well-being. Whether you're preparing for birth, healing after delivery or navigating menopause, these programs empower you with clarity, confidence, and care.
HER physio:
bump
This physio-led program blends evidence-based education with safe, tailored movement to support you through every trimester. Delivered weekly, it offers full-body workouts to build strength, enhance pelvic health & help you feel confident & prepared for labour with dedicated birth-prep exercises & trusted guidance.
HER physio:
restore
This physiotherapist-designed, evidence-based course provides a comprehensive guide to exercising safely and effectively after birth. The content is structured to give you clear, practical education and support from week 1 to week 13 postpartum, with a strong focus on pelvic health.
HER physio:
shift
This evidence-based program supports you through perimenopause and menopause with clarity and strength. 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.
Each Course Includes:
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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.
Frequently asked questions
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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.
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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.
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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.
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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.
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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.
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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.
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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.
