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Which exercises are safe after birth?

 

Learn which exercises are safe in the early postpartum period and how to rebuild strength and return to exercise with confidence through a physio-led postpartum pathway.

 

Start Your Early Postpartum Recovery Pathway

Physio-led support from early recovery back to strength.

When is it safe to start a postpartum exercise program? 

 

Returning to exercise after birth is highly individual and depends on your birth experience, recovery, symptoms, and overall health. Current guidelines suggest that gentle physical activity can begin immediately following an uncomplicated birth, while a gradual return to exercise is recommended in the weeks and months that follow (American College of Obstetricians and Gynecologists [ACOG], 2024).

It's important to start slowly and focus on rebuilding strength, particularly through the core, pelvic floor, and postural muscles. Every recovery journey is different, and factors such as cesarean birth, perineal trauma, pelvic floor symptoms, or abdominal separation may require additional guidance and modifications.

Benefits of a progressive postpartum exercise program include:

  • Improved energy levels and reduced postpartum fatigue.
  • Enhanced mood and lower risk of postpartum depression symptoms.
  • Improved core and pelvic floor function to support daily activities.
  • Increased strength and fitness to meet the physical demands of motherhood.
See how the EMP can support your postnatal recovery

The Empowered Motherhood Postnatal program is for you if...

You still leak when you move

You don’t know where to start

You want clear guidance on what is appropriate in the first weeks after birth and when to progress.

You have heaviness, pressure or prolapse symptoms

You have heaviness, pressure or prolapse symptoms

You want to understand what is safe and how to progress without fear.

You have abdominal separation or core weakness

You have abdominal separation or core weakness

You want to reconnect with your core and rebuild strength properly.

You feel stuck in beginner postnatal exercise

You want a dedicated program for your specific birth

You want a postnatal program that has pathwaays for both vaginal and c-section birth recovery.

You want to return to running, lifting or sport

You want to return to running, lifting or sport

You need a pathway that bridges the gap between rehab and real training.

You want to feel like yourself again

You want to feel like yourself again

You want confidence, strength and trust in your body after birth.

Membership Options

 

Specialised 6-month program

Postnatal Foundations

Best for early postnatal recovery
  • Progressive week by week program.
  • C-Section Recovery Program.
  • Levels 1-3 in the EMP.
  • Designed for the first 6-8 months after birth. 
  • Pelvic Floor and Core rehab.
  • Expert Education and support. 

$199 for 6 months access. 

Join Today

Postnatal Progress + Running

Best for advanced postnatal exercise
  • Progressive strength and fitness programs.
  • Level 4 and 5 in the EMP.
  • Designed for 6 months+ after birth.
  • Advanced Pelvic Floor and core.
  • Return to Running and impact programs.
  • Expert Education and support.   

$199 for 6 months access. 

Join Today

 

Your Complete EMP Pathway

Full Journey Membership

Unlimited access to all EMP programs 
  • Full access to all EMP programs.
  • Early Postnatal + C-Section Recovery.
  • Pelvic Floor, Core and Prolapse Safe pathways.
  • Advanced Strength + Return to Running.
  • Expert Education, Q&As and ongoing support.

$249 per 6 months or $319 per year. 

Start your Free Trial

Watch: How to exercise safely in the early postpartum period

 

Recovering after birth is a gradual process, and the right exercise can help support healing, rebuild strength, and boost your confidence.

In this video, EMP founder Kimberley Smith shares simple guidance to help you return to movement safely in the early postpartum weeks.

See the EMP Postpartum Recovery Pathway
 

The essentials of early postpartum exercise

We know just how challenging the first few weeks and months of motherhood can be. At a time when everyone is focused on your baby - we are here to support you. We want to help you to return to exercise safely and confidently - whilst healing your pelvic floor and abdominal wall.  The Empowered Motherhood Program will help you to heal from birth with safe and supportive physio-led workouts. 

pregnancy pelvic girdle pain safe exercise

Pelvic Floor

No matter how you gave birth, postpartum recovery starts with the pelvic floor. Starting gentle pelvic floor exercises from birth can help to re-establish neural pathways, support continence and promote the healing of stitches or tears. The EMP gentle pelvic floor workouts can be started from birth (once any catheters have been removed).

pregnancy pelvic girdle pain safe exercise

Pelvic Floor

No matter how you gave birth, postpartum recovery starts with the pelvic floor. Starting gentle pelvic floor exercises from birth can help to re-establish neural pathways, support continence and promote the healing of stitches or tears. Gentle pelvic floor reconnection can often begin in the early days after an uncomplicated birth, if it feels comfortable. 

 

Core Rehab

Your abdominal wall has adapted significantly through pregnancy and may feel weak or disconnected after birth. Early core work focuses on breathing, coordination and gradually rebuilding control before increasing load. Starting early postnatal core exercises in the weeks following birth will help to reduce abdominal separation, improve mobility and connect to your deepest layer of abdominal muscles

 

Core Rehab

During the early postpartum period (the first 12 weeks after birth), the abdominal muscles can become sluggish and require gentle activations to help rebuild their strength. Starting early postnatal core exercises in the weeks following birth will help to reduce abdominal separation, improve mobility and connect to your deepest layer of abdominal muscles - the transversus abdominus.   

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Mobility and Posture

After childbirth, the body undergoes changes in joint alignment, muscle tension, and overall posture. Gentle mobility and posture-focused exercises help restore natural movement patterns, reduce stiffness, and support proper alignment while carrying and caring for your baby. Incorporating stretches and controlled movements for the hips, shoulders, and spine can improve comfort, prevent aches, and complement pelvic floor and core rehabilitation.

Mobility and Posture

After childbirth, the body undergoes changes in joint alignment, muscle tension, and overall posture. Gentle mobility and posture-focused exercises help restore natural movement patterns, reduce stiffness, and support proper alignment while carrying and caring for your baby. Incorporating stretches and controlled movements for the hips, shoulders, and spine can improve comfort, prevent aches, and complement pelvic floor and core rehabilitation.

Feel confident rebuilding your body after birth

Physio-led evidence-based workouts for pregnancy and postnatal health

Heal and rebuild, step by step

Know what to do in the early weeks after birth, with gentle, progressive exercise designed to support recovery before building back to strength.

Week-by-week pregnancy programs and postnatal recovery

Support your core and pelvic floor

Get expert guidance for abdominal separation, leaking, pelvic floor symptoms and core weakness - with progressions that meet your body where it is.

Variety of workouts for pregnancy and postnatal fitness

Movement that suits your life

Short, achievable sessions designed for real postnatal life. Choose Pilates, strength, mobility, yoga or recovery sessions depending on your energy and how your body feels that day.

Trusted pregnancy fitness program recommended by healthcare professionals

Build back to feeling strong again

Progress from early healing into whole-body strength, impact and exercise with a clear pathway — so you’re not guessing when to do more or how quickly to progress

What is the EMP approach to early postpartum exercise?

 

What is the EMP approach to early postpartum exercise?

Every postnatal journey is different. How quickly you recover from birth will depend on several factors, including how your birth unfolded, how much sleep you are getting and how much support you are receiving. In the EMP, we believe that access to early postpartum exercise will help you optimise the natural healing process and support your long-term recovery and well-being. Our postnatal recovery programs can be started safely from birth with gentle physio-led movement.

 

Activation and Integration

Your early postnatal recovery is optimised when you can work with your body’s natural healing process to enhance collagen synthesis and muscle growth. The Empowered Motherhood Program is designed to help you support this process with safe exercise led by a Pelvic Health Physio. Specific exercises that we include in our early postnatal program are:

  • Deep core activation exercises and breath work in seated and lying positions. 
  • Pelvic floor activation and connection to improve continence and reduce feelings of heaviness after birth. 
  • Thoracic mobility to improve core function and release tight fascia. 
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Activation and Integration

Your early postnatal recovery is optimised when you can work with your body’s natural healing process to enhance collagen synthesis and muscle growth. The Empowered Motherhood Program is designed to help you support this process with safe exercise led by a Pelvic Health Physio. Specific exercises that we include in our early postnatal program are:

  • Deep core activation exercises and breath work in seated and lying positions. 
  • Pelvic floor activation and connection to improve continence and reduce feelings of heaviness after birth. 
  • Thoracic mobility to improve core function and release tight fascia. 
pregnancy pelvic girdle pain safe exercise

Functional Movements

Motherhood is an extremely physical role, and one you need to train for. From 6 weeks postpartum, we start to include functional full-body strength and pilates workouts that will prepare your body for a safe return to exercise, sport and running. We will support you to:

  • Increase core strength and pelvic floor control with progressive workouts. 
  • Build full-body strength, balance and control with functional strength and pilates classes.
  • Make exercise an easy and fun part of your day with mum and baby workouts.
  • Cope with the demands of daily life with yoga classes and guided meditations to support new mothers. 
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Gradual Progression and Recovery

Recovery after birth is a gradual process, and supporting your body with carefully progressed exercise is key. The EMP program emphasizes a step-by-step approach to rebuilding strength, mobility, and endurance, ensuring you regain function safely without overloading your body. Our approach includes:

  • Progressive strength exercises: Slowly increasing resistance and complexity to rebuild muscle tone and joint stability.

  • Low-impact cardio & movement drills: Safely improving cardiovascular fitness while protecting the pelvic floor and joints.

  • Recovery techniques: Incorporating guided stretching, foam rolling, and mindfulness to aid tissue healing, reduce tension, and enhance overall well-being.

pregnancy pelvic girdle pain safe exercise

 Your pathway from postnatal rehab to advanced strength

No random workouts. No scrolling for modifications. EMP gives you a clear, physio-led pathway that meets you where you are and grows with you.

Created by experts who understand postpartum and motherhood

 

 

EMP was created by a physio and postnatal specialist after six pregnancies and supporting thousands of women.

You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.

Because generic postnatal advice can keep you stuck.

You need more than random workouts or vague advice to “listen to your body”. You need a clear progression.

Trusted by postnatal mothers and recommended by health care professionals. 

 

Thousands of mothers are rebuilding strength and confidence with the EMP

pregnancy pelvic girdle pain safe exercise

"I've loved the progressions!"

I just had my six week check and my physio was so impressed with how well my body is healing!!!

My core and pelvic floor strength were much better than she expected!

I started the EMP one week after my birth with your early postnatal workouts and the difference to my postpartum recovery is HUGE! I feel so much stronger than I did after my first! Thank you so much!

Georgia - EMP Member

"I'm so happy I found you!"

I have loved your program so far! I am now almost 2 weeks postpartum. I did multiple workouts a week starting in my second trimester and I my birth and so far recovery is going sooo much smoother this second time around. ( I had a uterine prolapse from my first delivery). All the TA, pelvic floor and glute activation and strengthening through pregnancy is paying off and I am following the prolapse safe postpartum programming now with minimal prolapse symptoms. I also loved all the educational videos on how to push and used the tip of doing something with my hands through the strong contractions. I am so happy I found you when I did!”

Ellen - EMP Member

What’s included in your postnatal pathway

  • 3 key postnatal workouts each week
  • 2 bonus workouts each week for when you have more time
  • Weekly expert education tutorial
  • Specialised programs for common complications
  • Pelvic floor & core support

All Your Questions, Answered:

Feel confident at every stage - from early pregnancy to postnatal recovery. 

Feel strong and move safely through each trimester with our physio-led week by week program. Pregnancy safe workouts combined with expert education and real life support. 

Pregnancy Program

Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support. 

Birth Preparation

Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program. 

Postnatal Program

We created the Empowered Motherhood Program with a simple mission: 

To ensure that all mothers have access to expert-led exercise and education. 

Start your Empowered Motherhood

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.