Postnatal Exercise Program
Heal your Body.
Build Strength.
Exercise Safely from Home.
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 postnatal exercise
Pelvic Floor
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 Rehab
Your postnatal recovery is optimised when you 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 core workouts to reduce abdominal separation and increase core strength and tone.
What is the EMP approach to postnatal exercise?
After experiencing postpartum six times between us (and also supporting thousands of women to heal after birth), we know how important it is to have a program that progresses with you. Our postnatal exercise starts from birth and progresses through five stages of postnatal recovery, from gentle movements to advanced workouts.
Early Postnatal Recovery
We know how demanding those first few months of postpartum are; our early postnatal workouts are designed to help you feel supported and safe whilst healing and strengthening your body.
- Heal your pelvic floor with pilates-based movements that integrate and activate the pelvic floor in a functional way.
-
Activate and engage the deepest layers of abdominal muscle to start reducing the degree of separation you are experiencing and support the spine.
-
Reduce postnatal back pain with specialised pilates exercises to improve mobility and posture.
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.
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.
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 postnatal exercise program
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.
Early Postnatal Recovery
Start your recovery from birth with physio-led movement in a complete week-by-week program. Choose from vaginal birth, c-section birth or prolapse-safe programs designed for the first 12 weeks after birth. Gentle physio-led classes for the first 6 weeks.
Advanced Postnatal Workouts
Our five stages of postnatal workouts will help you safely build your strength and fitness. Whether your goal is to return to running or just to feel confident in your body, we will help you achieve it with motivating workouts that go well beyond the first 12 weeks.
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 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.
Not ready to sign up?
Enter your details for instant access to our free physio-led workouts for postpartum including free pelvic floor and core workouts.
Unsubscribe at any time.
