Early Postpartum Exercise
Heal your body.
Reduce separation.
Feel stronger.
We know just how challenging the first year of motherhood can be. At a time when everyone is focused on your baby - we are here to support you. We want to help you to return to exercise safely and confidently - whilst healing your pelvic floor and abdominal wall. The Empowered Motherhood Program will help you to heal from birth with safe and supportive physio-led workouts.
The essentials of early postpartum exercise
Pelvic Floor
No matter how you gave birth, postpartum recovery starts with the pelvic floor. Starting gentle pelvic floor exercises from birth can help to re-establish neural pathways, support continence and promote the healing of stitches or tears. The EMP gentle pelvic floor workouts can be started from birth (once any catheters have been removed).
Core Rehab
During the early postpartum period (the first 12 weeks after birth), the abdominal muscles can become sluggish and require gentle activations to help rebuild their strength. Starting early postnatal core exercises in the weeks following birth will help to reduce abdominal separation, improve mobility and connect to your deepest layer of abdominal muscles - the transversus abdominus.
What is the EMP approach to early postpartum exercise?
Every postnatal journey is different. How quickly you recover from birth will depend on several factors, including how your birth unfolded. In the EMP, we believe that access to early postpartum exercise will help you optimise the natural healing process and support your long-term recovery and well-being. Our postnatal recovery programs can be started safely from birth with gentle physio-led movement.
Activation and Integration
Your early postnatal recovery is optimised when you can work with your body’s natural healing process to enhance collagen synthesis and muscle growth. The Empowered Motherhood Program is designed to help you support this process with safe exercise led by a Pelvic Health Physio. Specific exercises that we include in our early postnatal program are:
- Deep core activation exercises and breath work in seated and lying positions.
- Pelvic floor activation and connection to improve continence and reduce feelings of heaviness after birth.
- Thoracic mobility to improve core function and release tight fascia.
Functional Movements
Motherhood is an extremely physical role, and one you need to train for. From 6 weeks postpartum, we start to include functional full-body strength and pilates workouts that will prepare your body for a safe return to exercise, sport and running. We will support you to:
- Increase core strength and pelvic floor control with progressive workouts.
- Build full-body strength, balance and control with functional strength and pilates classes.
- Make exercise an easy and fun part of your day with mum and baby workouts.
- Cope with the demands of daily life with yoga classes and guided meditations to support new mothers.
Support and Guidance
The first 12 weeks after birth is a time of adjustment. You will go through the biggest hormonal changes of your life, all whilst having to take care of your newborn and cope with changes to your body, relationships and sleep (or lack of). It's a lot. The EMP early postnatal recovery programs are created with your mental and emotional health in mind.
- Supportive evidence-based education and guidance you can trust.
- Gentle yoga and meditation classes.
- Mum and baby classes to support bonding and connection.
- Recipes to nourish you as a mother and support your postnatal recovery.
Finally a physio-led program! The difference in my postnatal recovery is remarkable. I’m healthier, stronger and happier. Thanks so much for this incredible program! I’ve told so many friends about it!"
— Lizzie
The EMP is an amazing program that I can’t recommend highly enough. The wealth of information, the varied and specialised workouts - thank you so much.
— Verity
Expert-led early postnatal exercises
In the Empowered Motherhood Program, our postnatal week by week programs help you to move safely and confidently. These programs are included in all our memberships - so you can have access to everything you need for a strong postnatal recovery.
Vaginal Birth Recovery
Start your recovery from birth with gentle physio-led movement in a complete week by week program. A focus on pelvic floor and core rehab combined with safe workouts designed for the first 12 weeks after birth.
C-Section Birth Recovery
Our C-Section week-by-week program is designed to help you heal from surgery, reduce back pain and heal your abdominal wall with C-Section-specific workouts and wound management. A complete 14 week program that you can start from birth.
Pelvic Floor Safe Birth Recovery
If you have prolapse or pelvic floor injuries, our Pelvic Floor Safe program will help you return to exercise while protecting your pelvic floor. Physio-led workouts to help you move safely with prolapse.
Specialised Workouts
Our postntal progrmas also include the specialised content you need including workouts for back pain, incontinence, return to running, mum and baby classes.
EMP is far more than just early postnatal exercises!
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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