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What exercises are safe in the advanced postnatal stage? 

 

Learn how to safely progress your workouts after the early postpartum period, rebuild full-body strength, improve fitness, and return to higher-level exercise with confidence through a physio-led advanced postnatal pathway.

 
Start My Postnatal Pathway

Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.

When is it safe to start an Advanced Postnatal Exercise Program?

 

Returning to advanced exercise after birth is highly individual and depends on your recovery, strength, pelvic floor function, core control, and overall health. Once you've built a solid foundation through early postpartum rehabilitation and are free from symptoms, you can gradually progress to more challenging exercise.

Benefits of an Advanced Postnatal Exercise Program include:

  • Rebuilding full-body strength and endurance.
  • Improving fitness and overall performance.
  • Safely returning to higher-impact exercise.
  • Continuing to strengthen your core and pelvic floor.
  • Building confidence to return to the activities you enjoy.
Discover More

This Page is for you if...

You still leak when you move

You still leak when you move

You want to return to running, jumping or lifting without ignoring bladder symptoms.

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 feel stuck in beginner postnatal exercise

You're ready for more, but you're not sure what your body can handle.

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.

What about prolapse? How can I exercise with prolapse safely?

 

Having prolapse symptoms after birth doesn't mean you need to stop exercising. The EMP helps you understand your symptoms, rebuild confidence, and return to movement safely with guidance from pelvic health professionals.

  • Learn about pelvic organ prolapse, causes and treatment options. 
  • Understand how to manage pressure and protect your pelvic floor during exercise.
  • Build strength and confidence progressively.
  • Return to running and impact exercise safely.
  • Know when to modify and when to seek extra support.
See the Prolapse Safe Membership Options
 

The essentials of postnatal exercise beyond 12 weeks

By this stage, your pelvic floor has begun to regain strength, but it still needs ongoing support as you return to higher-impact activity. The EMP pelvic floor workouts guide you through advanced activation, endurance training, and impact preparation so you can move, lift, and run with confidence and control.

pregnancy pelvic girdle pain safe exercise

Pelvic Floor Progression

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

pregnancy pelvic girdle pain safe exercise

Pelvic Floor Progression

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

 

Core Strength and Stability

Your deep core muscles continue to rebuild well beyond 12 weeks postpartum. Our advanced core workouts focus on restoring stability, power, and coordination, helping to close any remaining abdominal separation and prepare your body for heavier loads and dynamic movement.  

 

Core Strength and Stability

Your deep core muscles continue to rebuild well beyond 12 weeks postpartum. Our advanced core workouts focus on restoring stability, power, and coordination, helping to close any remaining abdominal separation and prepare your body for heavier loads and dynamic movement.

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

Functional Fitness for Motherhood

Whether you are looking to return to sport, or just want to have the energy to keep up with your kids, we are here to support your fitness goals

Motherhood is an incredibly demanding role and one we need to train for. The EMP advanced postnatal exercise program integrates functional strength, pilates, and cardio conditioning to help you meet these daily challenges while preparing your body for sport, running, and lifelong fitness.

Functional Fitness for Motherhood

Whether you are looking to return to sport, or just want to have the energy to keep up with your kids, we are here to support your fitness goals

Motherhood is an incredibly demanding role and one we need to train for. The EMP advanced postnatal exercise program integrates functional strength, pilates, and cardio conditioning to help you meet these daily challenges while preparing your body for sport, running, and lifelong fitness.

Feel confident what to do in every trimester

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

Week by Week Pregnancy Programs

Know what to do, what to modify and when to scale back as your body changes

Week-by-week pregnancy programs and postnatal recovery

Support your core and pelvic floor

Learn more than 'just do your kegels' with pregnancy-specific pelvic floor and deep core guidance led by pelvic health experts.

Variety of workouts for pregnancy and postnatal fitness

Prepare for birth and recovry

Build strength, mobility, breath awareness and confidence as your pregnancy progresses.

Trusted pregnancy fitness program recommended by healthcare professionals

Support for postpartum

Transition into postnatal recovery with clear expert-led postnatal programs that start from birth.

What is the EMP approach to postnatal exercise?

 

What is the EMP approach to postnatal exercise?

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.

Graded Progression for Long-Term Strength

Recovery happens in stages. Research shows that connective tissue, pelvic floor, and core muscles continue to remodel for up to 18 months postpartum (Mottola et al., 2018; Deindl et al., 2022). The EMP guides you through these stages with gradual increases in load, intensity, and complexity, ensuring every workout supports safe, ongoing healing.

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

Graded Progression for Long-Term Strength

Recovery happens in stages. Research shows that connective tissue, pelvic floor, and core muscles continue to remodel for up to 18 months postpartum (Mottola et al., 2018; Deindl et al., 2022). The EMP guides you through these stages with gradual increases in load, intensity, and complexity, ensuring every workout supports safe, ongoing healing.

pregnancy pelvic girdle pain safe exercise

Return to Running and Impact Safely

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.

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

Advanced Workouts

Don't get stuck feeling 'perpetually postnatal.' All of your body’s natural healing is finished by 10-12 weeks after birth so that any additional improvements will take some work. Ensuring you continue progressing and challenging your body will help you to return to your pre-pregnancy strength (or beyond!). Our advanced postnatal pilates program focusses on: 

  • Advanced pilates, strength and cardio classes to help you to build fitness and power.  
  • Functional strength classes to build full body strength and prepare you for a return to impact or sport.
  • Advanced core workouts to challenge and strengthen your core.
  • Runner-ready workouts to help you to prepare your body for a safe return to running.  
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 pregnancy, birth and recovery

 

 

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'm so grateful for your program"

I am so grateful for your program as physio myself, your guidance was amazing.

Emma Keady - EMP Member

 

"The EMP helped me stay positive through my recovery" 

The EMP really helped me stay positive during some dark times in my postnatal 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. - EMP Member

 

 

 

 

"I'm so grateful for your program"

I am so grateful for your program as physio myself, your guidance was amazing.

Emma Keady - EMP Member

"The EMP helped me stay positive through my recovery" 

The EMP really helped me stay positive during some dark times in my postnatal 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. - 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
  • Monthly Expert Live Q+A

Full Journey Membership

Single Payment or 6 Easy Payments 

  • The complete EMP Program with expert-led support through pregnancy, birth recovery and postpartum.

  • Specialised pathways designed to help you move safely, heal confidently and rebuild strength over time. 

  • Includes pregnancy, pelvic floor and core, early postnatal, C-Section recovery, prolapse safe programs and advanced postnatal. Includes Free Equipment Pack for Australian residents. 

  • Choose the commitment option that feels right for you. Yearly or Six Monthly Payment Options

  • Free 7 Day Trial 

Start your Free Trial

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.