You still leak when you move
You want to return to running, jumping or lifting without ignoring bladder symptoms.
Week by Week Pregnancy Programs
Know what to do, what to modify and when to scale back as your body changes
Why am I leaking after pregnancy?
Learn why bladder leaks can happen after pregnancy and discover safe, physiotherapist-designed exercises to strengthen your pelvic floor, improve bladder control, and support your recovery.
Start my Postnatal Pathway
Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.
When Should You Start Exercising for Postnatal Incontinence?
You can begin gentle pelvic floor exercises soon after birth if you feel comfortable and have no medical complications. Early pelvic floor activation can support healing, improve muscle function, and help reduce bladder leaks as your body recovers from pregnancy and birth.
As your recovery progresses, you can gradually build strength with a physiotherapist-designed program that combines pelvic floor training with whole-body exercises. This approach helps improve bladder control, restore confidence, and safely return you to everyday activities and exercise.
If you have persistent bladder leaks, pain, symptoms of pelvic organ prolapse, or concerns about your recovery, speak with your healthcare provider or a pelvic health physiotherapist before starting or progressing your exercise program.
Discover MoreThis Page is for you if...
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 want to reconnect with your core and rebuild strength properly.
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 need a pathway that bridges the gap between rehab and real training.
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.
What is postnatal incontinence?
If the thought of having to sneeze makes you nervous, you are not alone. Incontinence affects millions of women, and yet it is still considered taboo. While incontinence is common, it’s not normal. It is often a sign of pelvic dysfunction or weakness and is something the Empowered Motherhood Program wants to help you manage and reduce.
Feel confident what to do in every trimester
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.
Prepare for birth and recovry
Build strength, mobility, breath awareness and confidence as your pregnancy progresses.
Support for postpartum
Transition into postnatal recovery with clear expert-led postnatal programs that start from birth.
Urinary incontinence is common with 30 – 50 per cent of women having some degree of incontinence post-birth. Childbirth is one of the biggest straining loads placed on the pelvic floor and women who experience vaginal delivery have a higher risk of developing pelvic floor dysfunction and urinary incontinence than women who undergo caesarean section.
Maintaining a strong pelvic floor will help reduce your chances of experiencing long-term postnatal incontinence. The Empowered Motherhood Program will help you to heal your pelvic floor after birth and feel strong and confident.
Progressive Loading
Not seeing any results? Are you making the mistake of just doing a few squeezes now and again? To build strength and heal your pelvic floor, your pelvic floor program must be well-structured, progressive and consistent. In the EMP, our pelvic floor workouts include:
- Isolated pelvic floor exercises to build strength and endurace.
- Pelvic floor exercises combined with functional movement.
- Symptom-specific exercises for conditions such as urinary and faecal incontinence.
Return to Impact Leak-Free
If you are interested in returning to running or high-impact exercise, it is important to ensure your pelvic floor is ready. Prematurely returning to running can lead to an increased risk of incontinence and prolapse. While runners often experience stress incontinence, the good news is that a structured pelvic floor training program can significantly improve it around 50-70% of the time.
In the EMP, we guide you through pelvic floor workouts combined with exercise-specific movement patterns to help you return to running leak-free.
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.
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
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The complete EMP Program with expert-led support through pregnancy, birth recovery and postpartum.
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Specialised pathways designed to help you move safely, heal confidently and rebuild strength over time.
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Includes pregnancy, pelvic floor and core, early postnatal, C-Section recovery, prolapse safe programs and advanced postnatal. Includes Free Equipment Pack for Australian residents.
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Choose the commitment option that feels right for you. Yearly or Six Monthly Payment Options
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Free 7 Day Trial
All Your Questions, Answered:
Is it normal to leak urine after giving birth?
Can exercise really help stop bladder leaks?
When should I seek professional help?
Can I return to running or high-impact exercise if I have bladder leaks?
How can the Empowered Motherhood Program help?
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.
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:
