Prolapse Exercise Program | 4-Stage Physio-Led Recovery

Build strength and exercise confidently with prolapse.

A four-stage, physio-led pathway from symptom management and pelvic floor foundations to real strength, fitness and impact.

Disover the EMP Prolapse Program

A prolapse diagnosis does not mean exercise has to stay gentle forever.

EMP helps you progress from symptom-aware foundations into real strength, fitness and, where appropriate, running and impact.

Designed by a pelvic health physiotherapist
Four clear stages of progressive workouts
Pelvic floor-safe pilates, strength, yoga and cardio.
Pelvic floor muscle-training and symptom management.

How a Physio-Designed Postnatal Exercise Program Supports Safe Recovery

Heal your body and build strength confidently with the physio-designed prolapse program

Living with prolapse can feel scary, limiting and confusing. You’re told to “just do your pelvic floor exercises” or to avoid the movements you love, but rarely given a clear, hopeful plan.

With the right approach, you can support your prolapse, build strength and feel more confident in your body again.

Our 4-stage prolapse program blends prolapse-aware Pilates and strength with pelvic floor muscle training, education and self-management tools. You’ll move step-by-step from foundations to advanced fitness, with guidance from a pelvic health physiotherapist who has supported thousands of women with prolapse.

Whether you’re months postpartum, years post-birth, peri-menopausal or have never had children, this program is designed to meet you where you are - and progress with you.

Heal your body and build strength confidently with the physio-designed prolapse

program

How a Physio-Designed Postnatal Exercise Program Supports Safe Recovery

Living with prolapse can feel scary, limiting and confusing. You’re told to “just do your pelvic floor exercises” or to avoid the movements you love, but rarely given a clear, hopeful plan.

With the right approach, you can support your prolapse, build strength and feel more confident in your body again.

Our 4-stage prolapse program blends POP-safe Pilates and strength training with pelvic floor muscle exercises, education and self-management tools. You’ll move step-by-step from foundations to advanced fitness, with guidance from a pelvic health physiotherapist who has supported thousands of women with prolapse.

Whether you’re months postpartum, years post-birth, peri-menopausal or have never had children, this program is designed to meet you where you are – and progress with you.

Membership Options

Prolapse Safe

Best for exercising safely and confidently with prolapse

Progressive prolapse-safe exercise program.
Pelvic Floor and Core rehabilitation.
Pilates, strength and cardio pathways.
Symptom-aware exercise modifications.
Expert prolapse education and support.

$199 for 6 months access.

Join Today

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

"I was diagnosed with prolapse after my first birth. I used to be very athletic and the transformation through my pregnancies into becoming a mother is something I never could have predicted. I am so glad to have started the EMP. I feel hopeful that I will regain my strength and confidence in movement again.
Thanks for the brilliant content and delivery. It’s wonderful to have found a program that feels so supportive."

— Sian

I just want to take the chance to say thank you for being so open about your experience with prolapse. I initially found the EMP through your page on instagram - at a time when I was feeling so defeated and broken and if I'm honest, quite ashamed. Seeing someone leading an active lifestyle and exercising with prolapse was such an eye-opener for me and gave me a hope and confidence for the future that I hadn't had prior.

— Lucy.

The EMP really helped me stay positive during some dark times in my recovery with prolapse. The prolapse safe program was incredible and helped me understand that I could still live an active life. Kimmy and Lyz give off such a positive and vibrant energy (yes even through an app!) that even a quick workout can set me up for the day.”

— Sarah M.

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Why thousands of women choose the EMP Prolapse Program

Most women with prolapse are given advice that is far too narrow for what their body actually needs.

Your pelvic floor doesn’t work in isolation - it’s affected by your breath, your core, your your posture, your strength and your daily habits.

That’s why the EMP Prolapse Program takes a whole-body, whole-woman approach.

You’ll follow a clear 4-stage pathway that teaches you how to:

coordinate your pelvic floor with your breath and core
move safely and confidently in everyday life
build the strength that genuinely supports your pelvic organs
understand what affects your symptoms; and what improves them
progress at your own pace with physiotherapist-led guidance

Instead of feeling limited or unsure, you’ll learn how to move with confidence, lift with purpose, exercise without fear and build long-term strength that supports your whole self - not just your symptoms.

Physio-led

Backed by Research

Our prolapse pathway has been designed by pelvic health physiotherapists and is grounded in the latest research and clinical guidelines. Every stage is created to help you feel safe, supported and strong; reducing symptoms, improving function, and giving you confidence to move in the ways you love, at any stage of life.

Expert Education

Unbiased advice you can trust

The EMP Prolapse Program is so much more than exercises. You’ll receive expert-led education and tutorials from our multidisciplinary team - including pelvic health physiotherapists, women’s health specialists, psychologists, naturopaths, dietitians and more; so you understand your prolapse, your symptoms, and the tools that genuinely support you.

Recommended

Trusted by healthcare professionals

EMP is the only prolapse program that blends professional clinical expertise with accessible, step-by-step guidance, so you can feel supported, informed and confident as you build strength. This is why our prolapse pathway is recommended by physiotherapists, women’s health practitioners and healthcare professionals across Australia.

The Prolapse Program is perfect for you if you’re…

Feeling unsure what exercise is safe with prolapse
Wanting a clear, physio-designed pathway you can trust
Tired of being told to simply avoid movement or “be careful”
Wanting pelvic floor-safe Pilates and strength training that actually progresses
Looking for ways to reduce symptoms and understand your triggers
Wanting to feel stronger, safer and more in control of your body
At any stage of life - postpartum, peri-menopause, or years after birth

What's included.....

Stage 1: Foundations & Symptom Relief

Gentle, POP-safe movement to calm symptoms and connect to your pelvic floor.

Stage 2: Rebuild Strength

Build core, glute and hip strength with POP-safe Pilates and strength to support your prolapse.

Stage 3: Progressive Strength

Increase load and complexity while staying within your symptom window, so you feel stronger in everyday life.

Stage 4: Advanced Strength & Impact

Prepare for heavier lifting, impact and higher-intensity exercise with graded, POP-aware progressions.

Pelvic Floor Muscle Training Library

Guided pelvic floor sessions to improve coordination, endurance and relaxation – not just endless squeezes.

Prolapse Education Hub

Short, practical lessons designed to help you understand prolapse, learn what affects your symptoms, and discover what supports your recovery and wellbeing.

Self-Management Toolkit

Effective strategies for managing symptoms through mindful breath, optimal posture and healthy bowel habits.

Symptom Reset & Calm Classes

Gentle sessions designed to reduce symptom flare-ups and help you feel grounded and comfortable.