Postnatal Pelvic Floor Exercises
Connect.
Heal.
Strengthen.
Healing your pelvic floor after birth is one of the most important things you can do for your postpartum recovery. A strong pelvic floor will help reduce symptoms of incontinence and prolapse and optimise your postnatal recovery. As a physio-led program, we are passionate about helping you heal your pelvic floor safely and confidently after birth.
Why is your Pelvic Floor so important?
No matter how you gave birth, your postpartum recovery starts with your pelvic floor! Your pelvic floor is a combination of muscles, ligaments, and fascia within the pelvic bowl. It acts like a hammock or sling to support your bowel, bladder, and uterus. During a vaginal birth, the pelvic floor has to stretch up to 3 times its normal length. So, healing this group of muscles after birth is incredibly important.
The pelvic floor is responsible for:
- Supporting the organs of the pelvis during rest and whilst moving.
- Reducing symptoms of prolapse.
- Maintaining continence.
- Increasing pleasure and sensation during sex.
What is the EMP approach to Pelvic Floor Exercises?
Maintaining a strong pelvic floor will help reduce your chances of experiencing long-term pelvic floor complications such as prolapse and incontinence. The Empowered Motherhood Program will help you to heal your pelvic floor after birth and feel strong and confident.
Activation and Connection
Studies show that 50% of women can't activate their pelvic floor correctly. We don’t want you to be one of them. That is why we show you how to do a proper pelvic floor contraction in the EMP using real-time ultrasound.
If you are living with prolapse, avulsion or incontinence, the EMP includes specialised pelvic floor workouts to help heal your body.
Progressive Loading
Not seeing any results? Are you making the mistake of just doing a few pelvic floor exercises (or kegels) now and again? To build strength and heal your pelvic floor, it's important to regularly set aside time to strengthen it and follow a pelvic floor exercise program.
The Empowered Motherhood Pelvic Floor exercises progress from early postnatal to advanced exercises to help you keep building strength and improve your pelvic floor function.
Return to Impact
If you are interested in returning to running, sport or high-impact exercise, it is important to ensure your pelvic floor is ready.
In the EMP, we are passionate about helping you to safely progress and challenge your pelvic floor so that you can return to sport and running safely and without leaking. Our advanced postnatal pelvic floor exercises include:
- Functional pelvic floor exercises using weights.
- Return to running focussed pelvic floor workouts.
- Specialised pelvic floor classes to help reduce leaking and incontinence.
- Prolapse-safe pelvic floor workouts to help reduce symptoms of pelvic organ prolapse.
I am so grateful for your program as a physio myself, your guidance was amazing
— Emma Keady
Thank you from the bottom of my heart for creating such an amazing program to support pregnant and postnatal women
— Brooke Pay
Expert-led postnatal core and pelvic floor exercises
In the Empowered Motherhood Program, our Postnatal Pelvic Floor exercises will help you to heal and strengthen your pelvic floor.
Early Postnatal Exercise
The EMP starts at birth with gentle, breath-based movement. Optimise your early postnatal recovery with physio-led pelvic floor workouts designed for the first 6 weeks after birth.
Reduce Prolapse and Incontinence
Reduce symptoms of pelvic floor complications such as prolapse and incontinence with specialised workouts and programs led by Pelvic Health Physiotherapist and EMP co-founder Lyz Evans.
Keep Progressing
Our goal is to help you feel stronger than ever. Keep building strength through your pelvic floor with advanced postpartum workouts, including specialised return-to-running classes.
Physio-Led Education
Research shows that 50% of women don't activate their pelvic floor correctly. Learn from pelvic health physio with tutorials, Live Q+A and educational classes.
EMP is far more than just pelvic floor workouts!
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey.
Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.
Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.
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