Realistic workouts designed to fit around motherhood. Created by pelvic health experts.
Whether your goal is lifting heavier, getting back to the gym, running, sport, chasing your children or simply feeling strong in your body again, EMP gives you a clear progression from postnatal foundations into real strength.
Returning to advanced exercise after birth is highly individual and depends on your recovery, strength, pelvic floor function, core control, and overall health.
There isn’t one date when every woman is suddenly “ready” for harder exercise. Progress depends on your recovery, pelvic floor symptoms, core function, strength and the type of exercise you want to return to.
If you’ve moved beyond the early recovery stage and can exercise without increasing pain, heaviness, leaking or other symptoms, you may be ready to start progressively increasing strength and impact.
You want to rebuild your body after birth and progressively build strength and fitness safely and confidently.
You want to understand what is safe and how to progress without fear.
You want to reconnect with your core and rebuild strength properly.
You're ready for more, but you're not sure what your body can handle.
You need a pathway that bridges the gap between rehab and real training.
You want confidence, strength and trust in your body after birth.
$199 for 6 months access.
$199 for 6 months access.
$249 per 6 months or $319 per year.
Progress from foundational postnatal movement into proper resistance training.
Train them as part of whole-body exercise, lifting and movement.
Build the strength and control needed for jumping, running and higher-level exercise.
Choose shorter or longer strength, Pilates, cardio and mobility sessions depending on the time and energy you have.
As you move beyond early postnatal recovery, your pelvic floor and core need to progress alongside the rest of your body.
EMP takes you beyond isolated rehabilitation and gradually builds the strength, endurance, control and impact tolerance you need for lifting, training, running and everyday motherhood.
You don’t necessarily need to stop exercising. You may need a different progression.
EMP includes pelvic-floor-informed modifications and specialist pathways for prolapse, leaking, abdominal separation and persistent symptoms.
Continue with Postnatal Strength + Running with modifications.
Explore the dedicated Prolapse Safe Program.
The Empowered Motherhood Program is built on the belief that postnatal recovery doesn’t end after 6 or 12 weeks. Your body continues to heal and adapt for up to 18 months after birth, which is why our approach combines physiotherapy principles with progressive, functional fitness — helping you rebuild strength, stability, and confidence every step of the way.
Returning to running or high-impact training too early can place stress on healing tissues. The EMP’s Return to Running pathway follows evidence-based timelines and readiness testing (ACOG, 2020; Goom et al., 2019), helping you rebuild strength and endurance through structured phases so you can run, lift, and move with confidence and control.
Postnatal exercise doesn’t have to stay gentle forever.
As your strength and confidence return, EMP progresses you into more challenging Pilates, resistance training, cardio, impact preparation and runner-ready workouts.
Progressive strength + resistance training
Higher-level core and pelvic floor integration
Pilates and cardio
Functional lifting
Impact preparation
Runner-ready workouts
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.
Returning to running after birth is not just about waiting a certain number of weeks.
Your body needs enough pelvic floor capacity, lower-body strength, control and tolerance to impact.
EMP’s graded Return to Running pathway helps you progressively prepare for impact, test your readiness and build back toward running without jumping straight from recovery into kilometres.
You need more than random workouts or vague advice to “listen to your body”. You need a clear progression.
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.
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.
Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support.
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.
We created the Empowered Motherhood Program with a simple mission:
Enter your details for instant access to three expert-led workouts to help you to recover from your c-section birth.
