Postnatal-safe workout app for every stage of motherhood

Every mother’s recovery is unique, there’s no one-size-fits-all timeline. The Level One Empowered Motherhood Postnatal Program can be started from birth. It focuses on gentle, breath-based movements to help you reconnect with your pelvic floor and core after childbirth. This physio-led program will help you optimise your body's natural healing processes whilst preparing your body for the physical elements of motherhood. 

In general:

• Gentle pelvic floor and core connection can begin within the first few days after birth (as long as you feel comfortable and have no pain, any catheter has been removed, and you aren't experiencing heavy bleeding or other complications). 

• C-section recovery may take a little longer. We recommend focusing on rest, wound healing, and gentle movement like walking and diaphragmatic breathing for the first week before progressing to deeper core and pelvic floor work.

The Empowered Motherhood Program has been physio-designed to guide you safely from birth onwards, starting with early recovery movements to help:

• Reconnect with your pelvic floor and deep core

• Support healing after a vaginal or C-section birth

• Gradually rebuild strength and confidence

You can start with our Early Postpartum Program as soon as you feel ready, even from the hospital or home, and progress week by week at your own pace.

Yes. The Empowered Motherhood Program has been specifically designed to support safe recovery following both C-section and complex births.

Every mother's recovery is unique, which is why EMP provides guided, phase-based programs to meet you where you’re at, whether you’re managing a C-section incision, perineal stitches, tearing, prolapse symptoms, or pelvic pain.

Here’s what you can expect:

• C-section recovery: We recommend starting with our C-Section Week by Week Program. The early weeks focus on gentle breathing, scar desensitisation education, posture awareness, and pain-free core and pelvic floor connection. These movements help reduce tightness and improve healing before progressing to strength work.

• After complicated birth: We recommend all members complete our Where to Start quiz. This will allow us to provide you with personalised guidance as to the best place to start in the program. The EMP includes specialised programs for women recovering from perineal tears, obstetric anal sphincter tears, pelvic floor trauma such as avulsion and instrumental deliveries.

Not at all! The program is suitable for all fitness levels, from beginners to experienced exercisers. You can start gently and progress at your own pace as your body heals and your strength returns.

Our unique Levels system ensures that the Program has workouts for all fitness levels and stages of recovery. 

Welcome to a new way of moving.
The Empowered Motherhood Program is not a one-size-fits-all fitness plan. It has been designed by women’s health physiotherapists and perinatal exercise specialists to support your body through every stage of pregnancy, recovery, and beyond.

Regular exercise programs often focus on fitness outcomes like calorie burn or intensity. EMP focuses on function, healing, and confidence, with movement that adapts to your changing body and priorities as a mother.

Here’s how it’s different:

• Physio-designed and evidence-based: The entire Empowered Motherhood Program has been specifically created by perinatal experts to ensure it supports your pelvic floor, core, and whole-body strength.

• Phase-based progression: You’ll move through a clear pathway that rebuilds strength safely from early postpartum recovery to high-impact readiness.

• Real-life focus: Exercises are designed for how you live; carrying, feeding, lifting, running, and chasing toddlers; not just for time in the gym.

• Holistic support: You’ll find yoga, Pilates, strength, cardio, breath work, and education all in one place, helping you connect to your body, reduce pain, and move with confidence again.

The Empowered Motherhood Program is about learning to move in a way that supports healing, builds resilience, and helps you feel strong for motherhood and beyond.

Absolutely. Because we are mums ourselves, we know how challenging it can be to get out of the house some days, or even to put your baby down for half an hour.

That is why we have created Mum and Baby workouts that are designed to be done with your baby or toddler, whether they are in your arms, in the carrier, or in the pram.

These sessions focus on rebuilding strength, improving posture, and supporting your pelvic floor while bonding with your little one.

Our members love these workouts because they make movement feel realistic, flexible, and connected. It is a beautiful way to care for your well-being while sharing that time with your baby.

Most sessions are 20–30 minutes long, perfect for fitting into your day between feeds, naps, and family time. You can also pause and resume whenever you need to.

We have all the equipment you need for your EMP Workouts available through our online shop.

Our Essentials Pack includes:

1. A small pilates ball
2. A resistance band
3. Tote Bag

We also recommend purchasing some light dumbbells (2-3 kg).

If you prefer to lift heavier weights, you may prefer 5-6KG dumbells or 8-10KG kettlebell.

Our goal is to make sure you feel supported, understood, and guided every step of the way.

Here is what is included in your support:

• Expert Q+A access: You can submit your personal questions directly through the app and receive responses from our team of women’s health physiotherapists, exercise specialists, and our clinical psychologist.

• Personalised “Where to Start” quiz: You will receive a tailored email and video guide from our founders to help you begin safely and confidently.

• Community connection: You can connect with other mums through our in-app community and private Facebook groups for encouragement, motivation, and shared experiences.

• Founders’ support: Our co-founders Lyz and Kimmy are also here to support your EMP journey whenever you need. 

Support is at the heart of Empowered Motherhood. Whether you are taking your first steps after birth, managing pelvic floor symptoms, or preparing to return to running, our team is here to help you feel confident and cared for at every stage.