You still leak when you move
You want to return to running, jumping or lifting without ignoring bladder symptoms.
Still feeling symptoms months after birth?
Rebuild strength, support your pelvic floor and return to running and impact with a physio-led pathway designed for complex postnatal recovery.
Just 20 minutes a day • Physio-led • Pelvic floor informed • Core and strength support • Access from home on demand.
Can I return to strength training, running or impact after birth if I still have symptoms?
You can return to exercise safely after birth, even if your postnatal recovery feels complex. Common postnatal symptoms may mean your progression needs to be more specific and that you may have a slightly longer path ahead before your return to running and impact.
- You do not need to stay in beginner postnatal workouts forever.
- Symptoms are information, not a sign that your body is broken.
- The right pathway should consider your pelvic floor, core, strength, impact tolerance and goals.
- You may need to modify load, intensity, impact, breath or pressure before progressing.
- You may need a specialised prolapse safe program.
- If symptoms are worsening, painful or concerning, seek individual advice from a pelvic health physiotherapist or healthcare professional.
The Empowered Motherhood Program 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.
You are not broken.You just need the right progression
After birth, symptoms like leaking, heaviness, abdominal separation, back pain or prolapse can often make exercise feel confusing and overwhelming.
You might be wondering:
- Can I lift weights again?
- Will I always be stuck feeling postpartum?
- Can I run without leaking?
- Will my core ever feel strong again?
- Will impact make my symptoms worse?
- Why do I still feel weak, heavy or disconnected months after birth and others are thriving?
These questions are exactly why the EMP exists.
We help you understand your symptoms, rebuild your foundations and progress toward strength, running and impact with expert guidance.
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.
Trusted by postnatal mothers and recommended by health care professionals.
Thousands of mothers are rebuilding strength and confidence with the EMP
"The EMP has been life changing for me"
I have stage 2 bladder and stage 1 bowel prolapse and was extremely active pre pregnancy and right up to the day our baby was born. Learning to move again in a safe way has meant so much to me.
Jess W - EMP Member
"I'm pretty confident that the EMP has changed the trajectory of my life!"
The EMP is so easy to follow and I feel like I'm understanding my body and engaging in the workouts properly. I am so grateful for this program.
Bridget - EMP Member
What an advanced postnatal training week can look like
Some weeks you may need to rebuild foundations. Some weeks you will be ready to build strength. EMP gives you both.
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.
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.
Created by experts who understand motherhood postpartum and prolapse
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.
What’s included in your postnatal pathway
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Advanced postnatal strength programs
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Core and pelvic floor support
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Abdominal separation guidance
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Prolapse-safe exercise options
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Return-to-running and impact progressions
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Pilates, strength, cardio and mobility
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Expert education inside the app
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Expert Q+A content
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Personalised support via email and community
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On-demand access from home
Advanced Postnatal Membership
Choose between the Full Journey for progressive strength and fitness training, or Prolapse for specialized support to safely exercise and build confidence with prolapse symptoms.
Your Gift - a FREE equipment pack for Australian residents with our Full Journey Membership offers.
SAVE 25% WITH YEARLY MEMBERSHIP
Full Journey Membership
Pregnancy, Pelvic Floor, Core, Postpartum, C-Section and Prolapse.
Was $349
7 Day Free Trial
Free Equipment Pack for Aus residents
Prolapse Program
Your safe, supportive pathway to improved pelvic health.
Was $299
Annual subscription model
Postnatal FAQs
These are the most common questions from women who are experiencing complex postnatal recoveries
When can I start advanced postnatal exercise?
Can I return to strength training if I still have symptoms?
Can I run if I leak?
Can I exercise with prolapse?
Can I lift weights with prolapse or heaviness?
What if I still have abdominal separation?
What symptoms mean I should seek individual support?
Is this suitable if I am more than one year postnatal?
Should I choose Full Journey or Prolapse Safe Membership?
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 first pregnancy pathway today with physio-led workouts, pelvic floor and core support, and expert education for every trimester
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